For good reason, this green fruit has become a true staple in kitchens all over the world. Avocados have numerous health benefits and are a versatile cooking ingredient, according to CNN nutrition contributor Lisa Drayer.
She incorporates it into soups, dips, and even chocolate truffles. Avocados, she noted, can be an excellent fat substitute that won't make your desserts taste like an avocado, depending on how you bake with them.
They are high in nutrients and can be an important part of a well-balanced diet. Avocados are beneficial to your health in four ways:
1. They are an excellent source of potassium.
According to the US Department of Agriculture, a 100-gram (3.5-ounce) serving of avocado contains 485 milligrams (0.02 ounces) of potassium. A banana, on the other hand, has 358 milligrams (0.01 ounce) of potassium per 100 grams.
According to the US National Library of Medicine, the mineral helps regulate nerve function and transport nutrients into cells while removing waste.
According to the American Heart Association, potassium also helps to lower blood pressure. According to the CDC, high sodium levels can raise blood pressure, and potassium allows more sodium to exit the body through urine. According to the American Heart Association, this lowers our blood pressure.
2. They're high in monounsaturated fats.
According to Drayer, monounsaturated fats are fat molecules with one unsaturated carbon bond. In layman's terms, it's an unsaturated fat that works to lower LDL cholesterol without affecting HDL cholesterol.
According to the Mayo Clinic, having too much LDL cholesterol causes hardening and narrowing of the arteries. This reduces blood flow through the arteries, which can lead to blood clots and other health problems.
3. They also contain a lot of fiber.
According to the USDA, avocados have nearly 7 grams (0.25 ounces) of fiber per 100 grams (3.5 ounces).
According to the Mayo Clinic, fiber-rich foods keep you fuller for longer than low-fiber foods. According to the Mayo Clinic, this makes avocados an excellent choice for people who are watching their weight.
4. Avocados contain a lot of folate.
Folate is a B vitamin that is essential for proper brain function and healthy pregnancies, according to Drayer.
The National Institutes of Health Office of Dietary Supplements recommends 400 micrograms (0.000014 ounces) of folate per day for women of childbearing age. According to the agency, pregnant women should increase their intake to 600 micrograms (0.000021 ounces) per day.
According to the CDC, folate can help prevent birth defects, particularly those affecting a baby's brain and spine, during the early weeks of pregnancy. According to the article, roughly half of pregnancies in the United States are unplanned, which is why it's critical for all women of childbearing age to consume enough folate as part of their regular diet.
In conclusion
Avocados are high in nutrients and can help lower LDL cholesterol. Furthermore, they can keep you satisfied for a longer period of time.
Avocados, like other high-fat foods, are calorically dense, which means they have a lot of calories per gram. According to the USDA, 100 grams (3.5 ounces) of avocado contains 160 calories.
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