Amazing Avocados

Amazing Avocados!

Avocados are some of the healthiest foods on the planet. 

They are bursting with flavor and an abundance of nutrients: 
Vitamins B, A, K, C, E 
Folate 
Fiber 
Potassium                          
Magnesium                 
Phosphorous 
Choline
Riboflavin
Sodium
Sugars
Protein
Copper
Zinc

Numerous studies show avocados have a significant impact on overall health and well-being. 

They count among the best brain foods and are proven to help improve some health-related issues including:

• The heart
• Eyes
• Weight
• Aging                    
• Diabetes
• Cancer
• Blood pressure
• Brain 
• Cholesterol levels

Nutritional Benefits of Avocado

Low in Fat 

High in fiber

More potassium than bananas (14% compared to 10%)

Monounsaturated fat

Saturated fat

Carbohydrates

Let's see how avocados help improve overall health

The Heart:

Numerous studies reveal heart disease is the leading cause of death worldwide. Heart disease is associated with uncontrolled levels of:

1. Cholesterol
2. Inflammation
3. Blood pressure
4. Triglycerides (high levels of fats and oils in the blood)

Studies show the monounsaturated fat in avocados may help reduce LDL "bad" Cholesterol, inflammation and blood pressure by more than 20% while improving HDL "good" cholesterol by more than 20%. Lower levels of these risk factors help improve heart health. 

Research also indicates that consuming avocados as part of a low-fat plant-based or vegetarian diet significantly improves cholesterol levels.

The Brain:

Avocados are listed among the top brain foods in the world.  

As we age, cognitive function: the ability to process, perceive, make judgments, reasoning, and memory tend to decline. 

Avocados help improve healthy blood flow. 

Hypertension is said to increase the risk factors for cognitive decline.  The monounsaturated fat in avocados helps contribute to healthy blood flow, lower blood pressure and better brain function.

The Eyes:

Avocados are rich in antioxidants like carotenoids, lutein, and zeaxanthin which are proven to be highly beneficial for good eye health. 

Consuming avocados can help lower the risk of eye diseases and cataracts in aging adults.

Cancer Prevention:

Recent research shows the nutrients in avocados may help slow the growth of some cancer cells in prostate patients, as well as minimize the effects of chemotherapy treatment.

Since the fat in avocados is in the form of oleic acid, (also found in olive oil), it helps reduce inflammation to help fight cancer.

Tips: 

• Avocado oil is said to be slow/low burning when exposed to high heat. It makes a great alternative to cooking. Most other oils tend to oxidize at high temperatures, avocado oil does not.

• Studies also indicate consuming avocado oil along with soyabean oil extracts may significantly improve arthritic conditions. 

Weight Loss:

Studies show the high fiber in avocados help you feel fuller longer.

Eating avocados along with your meal to help curb appetite and over-eating. 

The high content of soluble fiber in avocados also helps improve bacterial levels to promote a healthy intestinal flora.

Other Benefits of Avocados:

• Studies show the monounsaturated and saturated fats in avocados may help the body absorb nutrients and antioxidants in other foods better. 
• They also help raise the nutritional profile of fruits and vegetables when eaten together.
•  People who eat avocados experience more weight loss, reduced body mass, and less body fat.
• Consuming avocados regularly also help reduce the risk for diabetes.
• The high potassium content in avocados may help reduce the risk factors for developing strokes, heart attacks, and kidney disease.

How to use avocados in the diet:

Tip: To reduce oxidation, squeeze a little lime or lemon juice to stop avocados from turning brown.

There are so many ways to eat avocados:

Salads

Soups 

Dips and spreads

Shakes                                                                    

Ice cream                                                                            

Salsas

Substitute for butter or fat in baking

Substitute for mayonnaise and sour cream 

Health and beauty:
Make a mask for the face or hands to soften and moisturize skin.                                                

Recipe: 

Carob Avocado Cake or Brownies 

(I have included egg-free and gluten-free options)

Ingredients:

2 mashed ripe avocados

1/2 cup flour (all-purpose, gluten-free/whole wheat pastry/spelt flour, etc.)

1/2 cup unsweetened carob powder

2 Eggs or (2 tbsp. chia seeds soaked in 6 tbsp milk or water)

2 Tbsp. ground flaxseeds

1/2 tsp baking soda

1/2 cup sweetener of choice (brown sugar, honey or maple syrup                                   

1 tsp cider vinegar                                   

2 tsp vanilla essence                                   

1/4 cup coconut or avocado oil

1/4 to 1/2 tsp salt

1/2 cup carob chips

Pre-set the oven to 350 degrees.

Mash the avocados and put them in a food processor with the maple syrup. 

Blend them until they are smooth.

Next, add the eggs or egg substitute, and vanilla essence. 

Mix well to combine.

Gently fold in all dry ingredients: (flour, flaxseed powder, baking soda, salt)

Switch off the food processor and stir in the carob chips.

Take out the processor blade and spread the batter into a lined or greased dish/cake pan or spoon them into a brownie pan.

Bake in the oven for about 25 -30 minutes or until a toothpick or knife comes out clean.

Cool on a wire rack and cut into squares if baked in a dish.

     

Yummy!