My mom uses avocado as a spread instead of butter, so I grew up seeing a lot of it. In fact my grandma had an avocado tree in her house then. Because I’ve always known it, I just continued eating without knowing why I was. When I got on my weight loss journey, I decided to check it out.
So today we will look at Avocado, it’s health benefits, nutritional facts and how to use them.
1) avocados are very high in fat and calories (yes they contain 14. 1g of fat and 138 calories) guess what? These fats are considered healthy fats.
2) A lot of studies have linked the cure of Arthritis to frequent consumption of avocado. Plus they are considered one of the best foods you can eat, packed with plenty of nutrients and heart-healthy compounds. Here are major reasons to eat them regularly.
3)Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives. Eating Avocado can help with this illness. If you are or knows someone who is suffering from this, kindly let them know
4) Eating Avocado can aid in your weight loss goal
5) Avocados are packed with carotenoids It works as an antioxidant and aids protect the eyes against disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).
6) they help your body absorb nutrients from other foods But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods. Add avocados to your fruits and vegetable salads
7) it can aid in stabilising your blood sugar level.
8) It slows digestion and helps keep blood sugar from spiking after a meal.
9) because it is high in fats, it may even help reverse insulin resistances the, which translates to steadier blood sugar long-term.
10) Frequent use can help reduce cholesterol level
11) cardiovascular support
12) Very good in lowering high cholesterol and Triglyceride level
13) they are loaded with fibre
14) avocados contain more potassium than bananas, so if your body lacks potassium, these can help.
According to a report written by Megan Ware (2016)
Adequate intake of folate from food like Avocados has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.
In her report which was reviewed by Dr Helen Webberley, Folate is also extremely important for a healthy pregnancy, with adequate intake reducing the risk of miscarriage and neural tube defects. She adds that recent research from McGill University also found a 30% higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared to mice conceived using sperm from mice without a folate deficiency.
It lowers risk of depression: Foods containing high levels of folate may help to decrease the risk of depression as folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of the serotonin, dopamine, and norepinephrine, which regulate mood, sleep and appetite. (Megan Ware, 2016)
Amount Per 100 grams
% Daily Value*
Total Fat 15 g 23%
Saturated fat 2.1 g 10%
Polyunsaturated fat 1.8 g
Monounsaturated fat 10 g
Cholesterol 0 mg 0%
Sodium 7 mg 0%
Potassium 485 mg 13%
Total Carbohydrate 9 g 3%
Dietary fiber 7 g 28%
Sugar 0.7 g
Protein 2 g 4%
Vitamin A 2% Vitamin C 16%
Calcium 1% Iron 3%
Vitamin D 0% Vitamin B-6 15%
Vitamin B-12 0% Magnesium
How to use them
1) use for salads
2) use as spread instead of butter
3) for smoothie- add spinach, avocado, banana, pineapple and coconut water
4) for detox- avocado, celery, lime, cucumber and spinach
5) Eat this as a meal, it is so filling
I hope this was useful enough
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I am Dr. Christiana Stephen, a wife, a mom of 4 under 4 year old kids, a photo lover, makeup artist, a wellness coach and a lecturer. Motherhood for me is ongoing, its a period of learning and unlearning. I am passionate about a lot of things but most importantly helping mothers around the world reach their wellness goals comes as top priority. Hence, I have created this community for every woman out there. Feel free to be part of this amazing journey of motherhood and wellness. I will say raising this community is inspired by my experience and learning process. The main essence is to empower moms on the benefits of healthy living as well as the need to create a life work balance.
I am nice so a lot of people say and I believe I am very approachable even when there is a lot to be done. I love teaching. I can teach on a lot of things including time and stress management.