Call it a superfood or powerhouse of antioxidants or fiber king, Avocado is all you need for a healthy body. Today, however, understanding the importance of healthy fats in the diet is becoming common knowledge, and with that understanding has come to a rise in the popularity of the avocado, not only for its uses in many tasty dishes but also for the many health benefits that can be gained through its consumption.

Healthy Fats & Nutrients: The Benefits of Eating Avocado

1. Nutritional Value of Avocado

First of all, you should know that the little green buggers are loaded with vitamin C, potassium, and B6 and are an excellent source of fiber to boast. We tend to think avocados are fattening, yet one-half of an avocado is only 160 calories. Furthermore, the fruit tends to keep the stomach full, keeping your appetite at bay.

2. Lower Cholesterol

Screw you, cholesterol: The fruit is loaded with what is called beta-sitosterol, a compound that has lowered cholesterol by a whopping 17 percent after eating them for only one week.

3. Heart Health

The mighty heart: A mere cup of the fruit has folate, which adds up to 23% of the recommended daily allowance. Folate prevents heart diseases in cohesion with vitamin E, glutathione, and monounsaturated fats.

4. Fight Cancer

Cado to kill cancer: Studies have revealed that avocado compounds seem to hunt down pre-cancerous cells while keeping the good cells in check.

4. Boost Immune System

The defense army: Avocados are a great source of Vitamin B Complex, which help you fight off illness and infection. They also give you plenty of Vitamin C and E – both natural immune boosters.

5. Good for Digestion

No more potty sweats: Fiber is an important component of any balanced diet – it keeps your digestive system running smoothly. Aim to hit your fiber target by eating more avocado – one fruit contains 13 grams, around 54% of your recommended daily fiber intake!

6. Healthy Skin and Hair

With healthy fats and inflammation-fighting properties, avocado can give you smooth skin and glossy hair. One fruit contains over 20% of your daily dose of Vitamin E which protects body tissue from damage by free radicals, thought to play a role in aging. Instead of buying expensive Vitamin E-enriched skincare creams, eat avocados or try avocado oil and fight aging from within!

Delicious Ways to Include Avocado in Your Diet

In the context of a healthy diet, the consumption of avocados can fit into a full range of healthy eating plans. At the end of the day, avocados are an awesome food. They're loaded with nutrients, many of which lack in the modern diet. They are weight loss friendly, heart healthy, and... last but not least, taste incredible.

Here are two easy and tasty ways to include avocados in your daily diet:

1. Quick and Balanced Avocado Toast for Breakfast

Ingredients:

• ¹/₂ small avocado
• ¹/₂ teaspoon fresh lemon juice
• ¹/₈ teaspoon Kitchen salt
• ¹/₈ teaspoon freshly ground black pepper
• A slice of whole-grain bread, toasted

• ¹/₂ teaspoon extra-virgin olive oil
• Toppings:
  • Sea salt
  • Red pepper flakes
  • Herbs of choices

Instructions: How to make it

Step 1

Combine avocado, lemon juice, salt, and pepper in a small bowl. Gently mash with the back of a fork.

Step 2

Top toasted bread with mashed avocado mixture.

Step 3

Drizzle with olive oil and sprinkle over desired toppings(veggies and herbs of your choice).

Notes

For perfect avocado toast, ingredient quality is key. Use fresh, crusty whole-wheat bread and the best extra-virgin olive oil you can find.

2. Wholesome Avocado Hummus

Ingredients:

• 1 cup soaked chickpeas
• 1 ripe avocado, halved and pitte
• 1 cup fresh cilantro leaves
• ¹/₄ cup extra-virgin olive oil
• ¹/₄ cup lemon juice
• 1 clove garlic
• 1 teaspoon ground cumin
• 1 teaspoon ground cumi

Directions: How to make it

Step 1

Drain chickpeas, reserving 2 tablespoons of the liquid.

Step 2

Transfer the chickpeas and the reserved liquid to a food processor.

Step 3

Add avocado, cilantro, oil, lemon juice, garlic, cumin, and salt. Puree until very smooth. Serve with veggie chips, pita chips, or crudités.

Have this hummus with your daytime meal as a nutrition-rich side dish.

Conclusion

Avocados are a delicious and nutritious addition to any diet. They are versatile and can be used in a variety of dishes from breakfast to dinner. With their high levels of healthy fats, fiber, vitamins, and minerals, avocados can help improve heart health, lower cholesterol, fight cancer, boost the immune system, and promote healthy skin and hair. Incorporating avocados into your diet is easy and can be done in many ways, as demonstrated by the avocado toast, and avocado hummus recipes provided.