Hello everyone. Today I’m excited to introduce you to a new series!
Welcome to the first post of Fruits With Benefits: Eating Healthy From A to Z. Every other Monday I’ll be filling you up with a juicy fruit that quells your sugar cravings and fully satisfies your appetite. With bite-sized information and easy-to-grab fruits, I aim to make you eat more of these goods so you can feel good and look good.
I am a huge lover of fruits. My mother made me eat an apple everyday since I was very young. Thanks to her, I had a love-hate relationship with apples for a while. But now that I’m 22 and ripe, I’ve grown to enjoy the sweet treats so much that I can’t imagine living a day without fruits. It’s become a second nature for me to grab a Fuji apple off the fridge every morning when I wake up. I even have fruit cravings, and most of the time it’s either mangoes or avocados.
However, I am not a registered dietician or other qualified medical practitioner, and this post is intended for educational and informational purposes only. Make sure you always consult with your physician before making any dietary changes.
Just for the love of avocados, allow me to share my love for it with you today.
Commonly referred to the “alligator pear” because of its rough, leathery skin, the avocado is actually one of the best fruits to smoothen the texture of your skin and also to improve your overall health.
But there’s more beauty beyond skin-deep – a ripe avocado has flesh that is silky-smooth, rich in flavor, and totally good for you:
HEALTH BENEFITS OF AVOCADOS
- Healthy fats – Don’t be intimidated by its high fat content. By promoting steady blood sugar levels and lowering bad cholesterol levels in blood, the monounsaturated fats in avocados are excellent for boosting your cardiovascular health and reducing inflammation.
- Dietary fiber – The avocado is considered as a low-carb food. Only 3% of its total content (of a 100g serving) comes from carbs, most of which already covers you 27% of your daily recommended intake of fiber. This encourages a healthy digestive system with you, ahem, passing stools regularly. Fiber also helps you feel fuller longer to promote weight loss.
- Vitamin K – A single serving of avocado provides 20% of Vitamin K to heal wounds through proper blood clotting. Normally found in green leafy vegetables, this fat-soluble vitamin promotes bone health and prevents the loss of its mineral density as you age.
- Vitamin E – Vitamin E has long been touted as the #1 anti-aging nutrient, and the avocado is one of the richest source of Vitamin E compared to other fruits. This antioxidant plays a major role in encouraging healthy blood regulation and preventing tissue damage from free radicals. It repairs oxidative wear and tear of your cells, retains the youthful appearance of your skin, and protects it from UV rays when you’re out in the sun.
- Vitamin C - Also called ascorbic acid, vitamin C boosts your immune system to prevent the common cold. Contrary to popular belief, it has little to no effect on treating flus. Instead, your body requires regular doses of this antioxidant for optimal health. Vitamin C makes collagen that keeps your skin, muscles, tendons, bones, cartilage, ligaments, blood vessels, and gum healthy. It is essential for the growth and repair of tissues in all parts of your body. Avocado is a great alternative for citrus fruits to get your vitamin C. One cup of avocado slices provides you 24% of your daily recommended intake. Regular consumption of avocados keeps skin and hair from drying while preventing brittle nails and wrinkles.
- Vitamin B5 – Vitamin B5, also known as panthotenic acid, supports your body with a healthy metabolism and keeps your immune system intact. Like the vitamin C and other seven B-vitamins, vitamin B5 is water-soluble and helps convert food to fuel for energy. Because the human body cannot store water-soluble nutrients, you need a continuous supply of B-vitamins. With steady energy levels throughout the day, vitamin B5 prevents you from being fatigue, depressed, and/or irritable. It boosts sex-related hormones and regulates stress-related ones.
- Vitamin B6 – Vitamin B6 is a coenzyme that reacts with hundreds of metabolic activities in your body. An essential vitamin for protein metabolism, it encourages cognitive development and strengthens your immune system. Vitamin B6 also forms haemoglobin for red blood cells to provide sufficient oxygen to all tissues around your body.
- Folate - Among other fruits, avocado is one of the richest source of folate. Also known as vitamin B9, folate is essential to complete the development of red blood cells to carry oxygen throughout your body efficiently. It prevents you from being short of breath, mentally fatigue, and generally weak. Folate is responsible for synthesizing and repairing DNA for cell growth and production. Expecting ladies, listen up – folate is vital to prevent birth defects concerning the baby’s brain and spinal cord development. Men, eat up your avocados too – they keep your sperm in good shape.
- Potassium – Potassium is essential for promoting muscle growth, regulating blood pressure, and maintaining a healthy nervous system, namely normal brain function. This electrolyte is also important for balancing pH levels in your body and to prevent you from dehydration. Good to know that a 100g serving of avocado contains 35% more potassium than that of a banana.
Because of its luscious texture and high-fat content, avocados are the perfect substitute for butter. Call it nature’s butter, if you will. Here are some simple ideas to add more avocados into your diet right now:
3 SIMPLE WAYS TO ENJOY AVOCADOS
- Whip yourself up the creamiest pasta dish of all – the Avocado Pasta.
- Sip on the velvety Indonesian Jus Alpukat as your next indulgence. It usually comes with chocolate syrup too.
- Snack on it: Simply slice the fruit in half An avocado half is one of my favorite snacks to just mellow out when I’m feeling stressed. Yes, it is comfort food for me.