Avocados, sometimes known as “green gold,” are not only delicious but also packed with many valuable properties for one’s health.
There is no doubt or dispute about the established benefits of avocados. This nutrient-dense fruit is rich in the kinds of fats, vitamins, and minerals that are good for you. All of these things contribute to overall health and wellness, and that’s Gold in the well-being community…
Although some people refer to avocados as fruits and others as vegetables, avocados (Persea americana) are classified as berries. They belong to the Lauraceae family of plants.
Native to Mexico and Central America, avocados are now cultivated throughout the world, including in North America.
California is the leading avocado producer in the United States, with over 5,000 avocado plantations producing over 400 million pounds of avocados annually.
Let’s look at some consumption numbers
The consumption of avocados in the United States has experienced meteoric growth over the past few decades.
In 1985, domestic consumption was only 436 million pounds, which was a pitiful amount. The consumption of this fruit has skyrocketed by six times, and it is projected that by the year 2030, Americans will consume almost 4 billion pounds of it. The average consumption per person has nearly doubled since 2001, jumping from 2 pounds to nearly 8 pounds in 2018.
Consumer Perspectives on the Benefits of Avocados
A recent poll revealed that the top two reasons customers claimed to buy avocados were that they were “healthy” and “contain good fats.” This finding is in accordance with the avocado’s status as a superfood. In contrast, when asked about the main hurdle in buying avocados, the majority of survey participants (78 percent) selected the response that “avocados are often too costly.”
One of the benefits of Avocados is its nutrients
Avocados are highly beneficial for heart health due to their rich content of monounsaturated fats. These healthy fats can assist in lowering cholesterol levels and the risk of developing cardiovascular disease. Avocados also include potassium, which is a mineral that has a role in the regulation of blood pressure.
Let’s check the nutrition breakdown for a 7-ounce (201-gram) avocado:
Calories: 322
Fat: 30 grams
Protein: 4 grams
Carbs: 17 grams
Fiber: 14 grams
Vitamin C: 22% of the daily value (DV)
Vitamin E: 28% of the DV
Vitamin K: 35% of the DV
Riboflavin (B2): 20% of the DV
Niacin (B3): 22% of the DV
Pantothenic acid (B5): 56% of the DV
Pyridoxine (B6): 30% of the DV
Folate: 41% of the DV
Magnesium: 14% of the DV
Potassium: 21% of the DV
Copper: 42% of the DV
Manganese: 12% of the DV
Other benefits
In addition to their beneficial effects on heart health, avocados may also facilitate weight loss. They are rich in fiber and healthy fats, both of which can make you feel full and satisfied while also lowering your appetite for additional food. Because they contain hardly any carbs at all, they are an ideal food to include in a diet that restricts the consumption of carbohydrates.
They are also well-known for their many other health benefits, one of which is their ability to maintain healthy skin and prevent the signs of aging with the help of vitamin E, and biotin, which is an essential nutrient for healthy hair, nails, and skin.
It has been scientifically proven that avocados contain certain compounds that have the potential to alleviate inflammation in the body. As a result, consuming avocados may help lower the chances of developing different health disorders. Inflammation is a natural response of the body’s immune system, but chronic inflammation can contribute to the development of various diseases such as heart disease, arthritis, and certain types of cancer.
Some dish ideas from the chef
There are numerous methods to include avocados in one’s diet. I’m going to play the kitchen chef here and list below some ideas to consider:
Guacamole:
It’s one of the most popular ways to eat this fruit. Using a fork, mash the avocados, and then stir in the tomato and onion dice, chopped cilantro, lime juice, and salt to taste. Guacamole is a tasty food that may be used as a spread for sandwiches and wraps, as well as a dip for tortilla chips.
Salad:
Adding chopped avocado to a dish is an excellent method to enhance its nutritional value by incorporating beneficial fats, vitamins, and minerals.
Avocado complements various greens like spinach, arugula, and mixed greens, as well as other salad ingredients such as tomatoes, cucumbers, and bell peppers.
Salsa:
For a zesty and invigorating salsa, simply combine diced avocado, diced tomatoes, diced onions, chopped cilantro, and a sprinkle of salt. This dip pairs perfectly with tortilla chips or can be used as a side dish alongside grilled chicken or fish.
Smoothies:
Avocado adds a velvety creaminess to smoothies while also providing healthful fats. After blending avocado with milk, yogurt, or your preferred alternative milk, you may finish the recipe by adding the fruits and sweeteners of your choice, such as honey, maple syrup, or dates.
Toast:
For a breakfast that is both nutritious and filling try spreading mashed avocados on bread toast. To enhance the flavor and nutritional value of the dish, toppings such as poached eggs, smoked salmon, or sliced tomatoes may be added.
Desserts:
Cakes, brownies, and cookies can all benefit from the addition of avocados to baking recipes where butter or oil is called for.
In addition to that, you may use them to produce a chocolate mousse or ice cream that is decadent, velvety, and absolutely delicious.
These are just a few ways to incorporate avocados into your diet. You can enjoy this magnificent fruit in a variety of ways because of its adaptability and wonderful taste.
Finally, avocados are genuinely “green gold” in terms of health and fitness. They are versatile and tasty, and you can enjoy them in numerous ways. Additionally, they offer a wide range of health benefits, including promoting heart health, aiding in weight control, enhancing appearance, and reducing inflammation.
