The Almighty Avocado
Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients, but they’re also packed with calories. About a third of a medium-sized avocado has about 75 calories, and an entire large avocado can add upward of 400 calories to your daily diet. But like most things, the key is moderation. If you’re paying attention to portion size, the benefits of adding avocados into your diet out weight their omission.
Avocados are rich in heart-healthy monounsaturated fats (good fats), which help lower your LDL (‘bad’ cholesterol). And having low LDL levels reduce your risk of heart disease and stroke.
Avocados offer nearly 20 vitamins and minerals. So in a 100-gram serving, you get:
485 milligrams of potassium
81 micrograms of folate
0.257 milligrams of vitamin B6
10 milligrams of vitamin C
2.07 milligrams of vitamin E
3. Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. A whole avocado has less than 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams.
4. Avocados are a good source of both soluble and insoluble fiber, which is a type of carbohydrate that your body can’t break down. Fiber can lower cholesterol and blood sugar, keep you regular, and help you feel full and satisfied after a meal.
5. An alternative to eating pennies, avocados are a good source of copper. Copper is an essential trace mineral needed to metabolize iron, and it plays a role in both a healthy immune and nervous system.
6. Avocados contain more potassium than bananas.
They’re surprisingly easy to incorporate into recipes, contributing to both the texture and nutrient content of many meals. Spread them on toast , stuff them in sushi, or sprinkle them on salads, soups, or tacos. Make them into guacamole, soup, smoothies, pancakes, fries, avocadeggs, brownies, or ice cream. Use them as a substitute for mayonnaise or sour cream. Or, cook with avocado oil as opposed to other oils or butter. Sky’s the limit.
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