Avocados were once considered a food to avoid because of their high calorie and fat content. However, experts now say that avocados are one of the best foods you can eat. In fact, many consider avocados to be a super food.
When it comes to consuming avocados, there are many things you need to know. The first is the most common type of avocado that Americans eat.
According to Avocado Central, the most common type of avocado eaten in the United States is the Hass Avocado. These are known as the “year-round avocado.” This is because they can be grown around the world, which means they’ll always be available.
As a new avocado consumer, it can be helpful to understand exactly how avocados ripen. Avocado Central notes that avocados do not ripen until they’ve been picked. This can take from two to seven days in a room-temperature environment. However, avocados are said to ripen faster if they’re placed in a paper bag for two or three days. It’s easy to tell when avocados are ready to eat. You’ll know they’re ripe because they will be a bit soft when touched.
It’s also helpful to know that avocados may turn brown naturally when exposure to air occurs. However, there is a way to help to prevent browning. Avocado Central says that a lemon or lime can be placed in a sealed container along with the avocado itself. Oranges will even work. And if your avocado has already changed color, just cut the discolored portion out. It will still be safe to eat.
Another thing to know is that avocados can be substituted for other foods. According to Avocado Central, foods containing unhealthy fats can be replaced with avocado. This is a great substitution because avocados contain healthy fats. One fun way to do this is to replace salad dressings with guacamole. In addition, avocado can be used to replace meat products. This is why the “ALT” (avocado, lettuce, tomato) sandwich has become a popular alternative to the “BLT” (bacon, lettuce, tomato) sandwich.
Check out these eight great reasons to eat avocados today.
1. Avocados are high in potassium.
Are you ready for a shocker? According to Authority Nutrition, avocados contain more potassium than bananas. In fact, a three and a half ounce serving of avocado is said to contain 14 percent of the recommended daily allowance of potassium. However, bananas are said to contain just 10 percent of the recommended daily amount.
According to the University of Maryland Medical Center, potassium is needed for cells, tissues and organs (like the heart) to function because it’s considered an electrolyte. Electrolytes -- like sodium and potassium -- are essential to health.
2. They’re good for eye health.
We all strive to preserve our precious eyesight, and avocados may help in this pursuit. According to Medical Daily, avocados contain two carotenoids called lutein and zeaxanthin. These phytonutrients are powerhouses when it comes to healthy eyes. Research has shown that that carotenoids have the ability to slow the rate at which age-related macular degeneration and cataracts progress. Just one ounce of avocado is said to be packed with 81 milligrams of lutein. That’s a pretty amazing thing. Plus, avocados may assist in the prevention of sun damage to the eyes, making them key to health when it comes to enjoying time spent outdoors.
3. They contain good fats.
Avocados are loaded with monounsaturated fats. These are what experts refer to as “good fats.” According to Everyday Health, studies show that diets containing ample monounsaturated fats and few low-quality carbs can benefit insulin sensitivity. They also can help control blood sugar, making them a possible key to managing Type 2 diabetes.
In addition, monounsaturated fats are said to be good for the heart. According to the Mayo Clinic, studies link foods that contain monounsaturated fat to better cholesterol levels.
4. Avocados contain beta-sitosterol.
According to Medical News Today, experts say that avocados are loaded with a natural plant sitosterol called beta-sitosterol. Consuming this and other plant sterols regularly may keep cholesterol levels in check. Avocados are said to contain 25 milligrams of beta-sitosterol per ounce.
5. They may help to fight leukemia.
According to Time, a relatively recent study shows that an ingredient found in avocado may help to fight leukemia. The study, which was published in the journal Cancer Research, found that a lipid found in avocado called avocatin B is beneficial in fighting the disease.
6. They’re jam-packed with nutrition.
According to Authority Nutrition, avocados are jam-packed with nutrition. In fact, these fruits offer 20 various vitamins and minerals.
One of these vitamins is vitamin K. Experts say that vitamin K is a fat-soluble vitamin that helps blood to clot, and the body needs it for healthy bones. Some research has even linked low levels of vitamin K to osteoporosis and osteoarthritis.
Another element of nutrition that avocados offer is folate. According to the National Institutes of Health, folate is a B vitamin needed to make DNA and for cells to divide. Further, folic acid is said to prevent birth defects. This is why pregnant women take supplements that are rich in folic acid.
7. They help the body to absorb carotenoids.
According to the George Mateljan Foundation, avocados can help with nutrition absorption related to other foods. When combined with low-fat foods that are rich in carotenoids (like sweet potatoes and carrots), nutrition absorption increases. This is because of the fat found in avocado. Plus, avocados contain carotenoids of their own, making them a surefire bet for health.
8. Depression
As we mentioned earlier, avocados contain folate, a nutrient that may be key for depression treatment.
According to the Mayo Clinic, folic acid deficiency and depression may go hand in hand because folic acid deficiency has been found in those who suffer from depression. In addition, treatment response improves when no folic acid deficiency is present, so folate supplements are sometimes taken with antidepressants. Plus, high-folate foods are said to decrease the risk of depression in general. This is because folate helps prevent homocysteine buildup.