Alligator pear or butter fruit, better known as Avocados, is a type of berries that grows in a warm climate. Avocados have many health benefits as they are rich in Monounsaturated fatty acids along with various minerals and vitamins. Before we list three easy-to-make and healthy avocado recipes, let us discuss the health benefits of this wonderful fruit.
Health Benefits of Incorporating Avocado
1. Rich Source of Nutrients
Avocados are rich in vitamin b6, c beta carotene, and omega-3 fatty acids. Eating avocados makes you feel fuller in between meals helping you lose weight.
2. Good for Heart
Having regular avocados in your diet helps you maintain cholesterol levels, making them a good choice for the heart. Studies show that avocado has plant-based sitosterol, vital for cardiovascular health.
3. May Prevent Cancer
The antioxidant properties of avocado make it a good choice for cancer-preventing food items. Research shows that regular intake of avocados may prevent cancer of the stomach, pancreas, and colon.
4. Improves Vision
The monounsaturated fatty acid content of avocados helps absorb beta-carotene, which is necessary for good vision.
5. Improves Digestion
Avocados are rich in fiber, and having a diet high in fibers helps you combat constipation and promote gut health. A diet rich in fibers may also prevent colon cancer.
6. Works as a Natural Detox Agent
The fiber content is good in avocados; it helps cleanse by promoting bowel movements. The fiber content also reduces the inflammation of the digestive tract.
7. Prevents Chronic Ailments
Cardiovascular diseases can be prevented with the regular intake of avocados in the diet. Studies have shown that avocados reduce the risk of stroke, hypertension, and obesity.
Easy and Healthy Avocado Recipes
1. Healthy Avocado Toast
- Take a whole wheat bread and toast it
- Now scoop out avocado in a bowl and mash it with a fork
- Add lime juice, salt, and black pepper to it
- Use this mashed paste and spread it over the toast
- For more spice, you can add red chili flakes to the toast
2. Avocado Salsa
- Use onions, tomatos, corns, olive, and red pepper with avocado
- combine all the ingredients evenly to make a uniform mix
- Refrigerate the mixture overnight
- Chop avocados just before serving to it
- Serve with salsa and tortilla chips
3. Avocado Egg Salad Sandwich
- Place water in a large boil and set it to boil
- Add eggs to boiling water
- After removing from the heat, place the eggs in ice water
- Mix avocado, lime juice, salt pepper to form a paste
- Cut the boiled egg half open and reserve the yolk of two eggs
- Chop the remaining eggs and mix the paste with it
- Use the mixture along with eggs on the toast to make sandwiches
Word of caution
For people on blood thinners, it is not suggested to eat food items high in vitamin k because it can interfere with the action of the medication. Avocado is also high in fat content, so make sure you consume it in moderate quantities to avoid unintended weight gain.
So before you include avocado in your diet, please consult your dietician to decide the amount to be incorporated.