For an optimal experience visit our site on another browser. Share this —. Follow today. More Brands. Food The 1 surprising way to ripen an avocado in minutes. Food Where to score free guacamole and more on National Avocado Day. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression.
A review highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations. Folate is important for a healthy pregnancy.
Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least micrograms mcg of folate per day when pregnant. One avocado may contain as much as mcg. Avocados also contain fatty acids that are integral to a healthy diet and fetal development. Avocados are a good source of folate , which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression. Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin , dopamine, and norepinephrine, which regulate mood, sleep, and appetite. Avocados are high in fiber, containing approximately 6—7 g per half fruit.
Eating foods with natural fiber can help prevent constipation , maintain digestive tract health, and lower the risk of colon cancer. Learn more about the importance of fiber here. Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. Studies have shown that dietary fiber also promotes good gut health and microbial diversity.
This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract. Avocados, soy , and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis. Avocados and avocado oil contain substances that have antimicrobial properties.
But one afternoon I tried some watermelon and half an avocado, topping it with a sprinkle of Tajin spices my friends brought me from my native Tucson. Other ideas I saved for later: avocado hummus and avocados with chickpeas and curry powder. On day four I decided to have avocados for dessert and found a recipe for paleo chocolate-avocado pudding made with just one avocado, unsweetened cocoa powder, honey, and coconut milk.
Healthy, right? The recipe was for two portions, at calories and 12 grams of sugar each. To hit my quota, I had my one portion of pudding for dessert—and sliced half of an avocado onto a salad.
Boring but efficient. Plus, while the texture was thick and creamy like cake batter, it was a way too green for my taste. And I finished in barely five bites.
By the end of my avocado week, I have to admit that I was glad to be done. Still, I was glad to have discovered a few new ways to switch up my meals and still feel full without pigging out on chips. Also, did my skin look brighter and dewy All in all, a worthwhile experiment.
Keri Gans, RDN, owner of Keri Gans Nutrition , says that avocados have earned that superfood status thanks to their vitamin, fiber, and healthy monounsaturated fat content. While avocados are nutrient-dense, they are also high in fat and calories.
The average avocado has to calories—depending on size—and 20 grams of fat or more. While no real immediate harm will come to you if you eat a full avocado every single day, the calories and fat in avocado still contribute to your daily needs.
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