15 ways fresh avocado can help you lose weight and boost your overall health
We have all known about the health benefits associated with fresh avocado but how much benefits do we know of the avocado other than it bringing natural collagen and one of the best cancer preventing fruits?
Fresh avocado is the best fruit from the avocado tree, scientifically known as Persea Americana. Fresh avocado is described as a fruit with a rough dark green or purple skin, smooth light green flesh with a large seed in the middle. It grows on trees that are approximate 185 cm tall and ripen after two to three weeks after picking. This fruit is a native of Mexico and is in the same family with camphor and cinnamon
The fruit is prized for its high nutrient and is added to various dishes due to the good flavor and rich texture. It is the main ingredient in an avocado-based dip, spread or salad first developed by Aztecs in Mexico. Though it used to be shunned at all cost in the past, science now however has proven that the health benefits contained in an avocado outweigh more than we think of. We are also extremely thankful that the avocado has found its way into our weekends brunches, tummies and hearts. Beside being a good and nutritious power food to the heart, they can actually help and boost up your weight loss regime and efforts.
1. The fat content found inside avocado are found and proven to keep you full longer
Avocado can be used to increase the satiety throughout the day. There are studies performed by researchers from the Loma Linda University in California, 26 overweight adults who were otherwise in good health were asked to include half of an avocado in their daily lunch or to replace one item of their meals with half of an avocado.
The results also showed that those who actually ate the avocados reported 26 percent higher satisfactions up to three hours following their meals, compared to how they felt after they had eaten an avocado-less lunch or dinner. Those volunteers who added half of an avocado to their meals were also found to be 40 percent less likely to crave a snack three hours after the lunch, and 28 percent less likely to snack of up to five hours later.
This is a kind of fat that miraculously work in the favor of your weight loss goals due to the fact that the presence of the healthy fats in your belly keeps you feeling full for a long time. Try having lunch today and you will be surprised at how long you can actually go without having to grab a snack.
2. A low sugar power food
The creamy flesh of an avocado contain only 2g or less than that kind of sugar which is also lower than most of the fruits. This also means that the consumption of avocado will help to maintain a good healthy blood sugar level. However do think twice the next time when you are planning to have avocado on a daily basis, as some of the stall vendors will usually use plenty of the added sweeteners. A small drop of honey, salt and some olive oil for savoury purposes are great way to elevate the taste of avocados without cutting its health benefits.
How to make avocado toast?
- 1 slice Ezekiel bread
- 1/2 avocado
- 1 pinch of sea salt
- 1 pinch of pepper flakes
- Toast 1 slice of Ezekiel bread
- Spread the avocado onto the toast
- Add toppings of your choosing, such as the red pepper flakes, sea salt, sriracha and strawberries
Note: Calorie count is based off one slice of avocado toast and does not factor into the toppings. Different toppings can add anywhere from 5-120 additional calories.
3. Reduce and helps to improve your blood pressure
- Avocados are itself rich in potassium, which also proves to be very helpful in managing the blood pressure.
- The potassium which are found in the avocados can help to flush out the excessive sodium and ease the tension in the blood vessels walls
- This will in the long run lead to a lower blood pressure
4. Improving eye health
There are 2 very important natural ingredients, lutein and zeaxanthin, which are also carotenoids necessary for good eye health and vision. Avocados are the only plant or fruit that contain these 2 ingredients in such a high dosage. Because of this, regular intake of avocados can help to fight blindness and eye malfunction.
5. Control and lowers your cholesterol levels
Eating avocados can help to maintain the good cholesterol levels because they are a good source of healthy fats.
Studies have shown that avocados can help to reduce a kind of bad cholesterol, LDL also known as low-density lipo-protein.
The healthy fats in avocado will aid you in adsorbing nutrients found in your food. They are naturally loaded with polyunsaturated and monosaturated fats which deliver heart benefits among many other benefits. The cholesterol found in other food products are not found in avocado and you will be surprised how it actually helps to lower the cholesterol levels drastically.
6. Prevention of diabetes
Avocados have also proven helpful for those with diabetes. Researchers found when diabetes patients are eating a daily avocado, their insulin and blood glucose levels gradually tend to even out significantly.
7. Red dates for pregnancy or choose avocados instead?
Fresh Avocados are great fruit for pregnant mother, and the growing baby. The fruit itself is rich in vitamin B6, folate, vitamin C and potassium, avocados are great way to get the vitamins you and the baby need. Extra added bonus will be that it can alleviate morning sickness as well.
8. Bone Health
Avocados are a great source of vitamin K. Even though calcium and vitamin D are most often mentioned when it comes to the bone health, vitamin K is the same as vital because it helps the body to absorb calcium more efficiently. Vitamin K also known as phylloquinone, menadione is a fat soluble vitamin that can help to bind the calcium together and impact the blood coagulation processes. It helps in the protein activation, support of blood clotting and boost bone health.
They are usually found in green leafy vegetables, broccoli, turnip greens, collards. The “K” comes from the koagulation, which is also the german word for coagulation.This fat soluble vitamin is the key to supporting the process that helps to clot your blood normally. It is involved in the synthesis of at least five proteins that regulate coagulation activity. Vitamin K helps to create places for calcium to bind on proteins throughout the body. And this is the connection between vitamin K and the bone health. It is extremely important in the bone modelling(the replacement of the old bone tissue with new material), especially essential for the maintenance of the bone health.
9. Nutrient Rich
It can be hard, even when you are eating a wholesome diet, to get all the nutrients such as the appropriate vitamins and minerals for the day. Fresh avocado can really help in the daily intake of the right vitamins and minerals for the day. Avocados can really help out because each serving possess over 20 vitamins and minerals. One serving of avocado itself can give you 25% vitamin C, 39% vitamin K, 30% folate and 21% potassium.
10. Good absorption of nutrients
Equally as important as consuming the right nutrients is being able to absorb all of them. Otherwise, the nutrients will just slip through out of your digestive system. Eating one avocado every day accompanied with salad or salsa will help to absorb the essential carotenoids such as alpha-carotene, beta-carotene, lutein and lycopene.
11. Good source of healthy fats
Fats might not be something that most people want in their life, but healthy fats are still essential and support our day to day living. Fresh Avocados provide a good powerhouse of healthy fats. These fats in your body can help reduce the risk of strokes, heart attacks and bad cholesterol levels.
12. Fit into every recipe and every meal
The best part of fresh avocado is that it can be incorporated and can go practically with every recipe and every meal. They are great to slice up on toast for a great nutritious breakfast, add a creamy texture to your post to a post-workout smoothie, fruitful for a good lunch time salads, and even perfect to go with a rotisserie chicken dinner.
13. Prevention of cancer
Oleic acid is found in a large amount in avocados. This substance prevents the growth of the cancer cells in the body particularly oral cancer cells and cells in prostate cancer.
Oleic acid is known to aid and cut down unhealthy LDL plaque forming bad cholesterol. Increasing the healthy dietary fats. Lowering the cholesterol and body fat not only lead to reduce risk of cardiovascular disease. It also help to reduce the inflammation which in turn drop down the risk of contracting cancer.
14. Eating fresh avocado save you cost from facial just like swimming
Most of the fat in avocados is mono-unsaturated fat, which provides research-based health benefits. Rich in nutrients, avocados have significant anti-inflammatory properties and even an alkalizing effect on the body that is accompanied by skin itching and red sores, it does a very good job in treating skin disease. Examples like psoriasis and other chronic conditions such as dermatitis (eczema), rosacea, and seborrheic dermatitis.
While it is true that too much chlorine can leave your skin dry. There are some surprising ways that swimming may actually benefit your skin. If you actually opt for a pool with less sunshine and less chlorine, the differences might be more noticeable.
The constant motion in swimming increases the heart rate, this will in turn accelerate your metabolism. The faster metabolism will help you to lose weight and remove unwanted toxins. This naturally cleanses your pores and gives your skin a healthier look and feel with every regular swimming.
15. Better digestion and prevent constipation
The vast amount of fiber contained in the fresh avocado will keep your digestion cycle moving. The digestion will become easier and a lot better. Thus, weight loss can be noticed and blood sugar is actually regulated. 1 entire avocado will give you 18 percent for the daily value of fiber you need.