I love healthy foods and fats. Avocados are not only delicious, they are famous with ‘good’ fats too. Plants have vitamins, minerals as well as phytonutrients, which are special nutrients from plants that help heal the body. Avocados are rich in Vitamins like vitamin C, Vitamin E, Vitamin K1, and Vitamin B-6. Also rich in minerals like Potassium, magnesium. Avocados are the best examples of ‘food as medicine’ concept.
Here are 5 reasons why you should eat avocados every day:
1.They’re full of antioxidants
The antioxidants help protect stress and oxidation. The highest concentration of these antioxidants is located in the dark green flesh closest to the peel, according to the California Avocado Commission. Antioxidants help reduce cell damage.
2.They support heart health
The fatty acids from avocado oil help promote healthy blood lipid profiles and enhance the bioavailability of fat-soluble vitamins and phytochemicals, supporting cardiovascular health.
3.Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
4.They help relieve arthritis pain
Scientists from the University of California–Davis Health System revealed that a compound from avocados might help reduce pain and stiffness while also improving joint function.
5.They cut metabolic syndrome risk
A study found that avocado eaters actually halved their odds for metabolic syndrome, the risk factors for coronary artery disease, stroke, and type-2 diabetes.
Easy Avocado Guacamole Recipe for Snack Times
Ingredients
2 large ripe avocados
¼ white onion, finely chopped
¼ Jalapeno , finely chopped
2 garlic clove, finely grated
2 tablespoons lime juice
1 teaspoon sea salt
¼ cup chopped cilantro, plus more for serving ( optional)
Toasted sesame seeds and sesame cracker(for serving)
Recipe Preparation
Smash avocados with a potato masher or fork in a medium bowl until very coarsely mashed. Mix in onion, jalapeno, garlic, lime juice, salt, and ¼ cup cilantro. Taste and add more lime juice, if desired. Top with pumpkin seeds and more cilantro; serve with sesame cracker alongside.
Sesame Cracker
Ingredients
These seed crackers are gluten-free, grain-free, nut-free, paleo and vegan. They’re delicious and adaptable with numerous herbs and spices.
½ cup chopped dried tomato
1 tablespoon lemon juice
2 cloves garlic
1 tsp dried thyme
¼ tsp ground cumin
½ tsp salt
1 cup flax seeds
½ cup sesame seeds
1 tablespoon nutritional yeast
½ cup pumpkin seeds
½ red bell pepper chopped
Directions for Sesame Cracker
Preheat the oven 180 C .Blend the tomatoes, red bell pepper, lemon juice, thyme, cumin, salt until smooth. Transfer the mixture into a bowl. Stir in the remainig ingredients until well combined. Allow to stand for 5-10 min. Until the mixture becomes gelatinous. Take the mixture to the sheet. Spreed approx.3 mm thick. Transfer to the oven until it will be crisp like 40 minutes .After it cool break into uneven pieces .
SOURCES
Christiansen, B A, S. Bhatti, R. Goudarzi, and S. Emami. “Management of Osteoarthritis with Avocado/Soybean Unsaponifiables.” Current Neurology and Neuroscience Reports. U.S. National Library of Medicine, Jan. 2015. Web. 07 Dec. 2018. From:
https://www.ncbi.nlm.nih.gov/pubmed/25621100
Dreher, M L, and A J Davenport. “Hass Avocado Composition and Potential Health Effects.” Current Neurology and Neuroscience Reports. U.S. National Library of Medicine, n.d. Web. 06 Dec. 2018. From :
https://www.ncbi.nlm.nih.gov/pubmed/23638933
Kosińska, A., M. Karamać, I. Estrella, T. Hernández, B. Bartolomé, and G A Dykes. “Phenolic Compound Profiles and Antioxidant Capacity of Persea Americana Mill. Peels and Seeds of Two Varieties.” Current Neurology and Neuroscience Reports. U.S. National Library of Medicine, 09 May 2012. Web. 06 Dec. 2018.From:
https://www.ncbi.nlm.nih.gov/pubmed/22494370
MacGill, Markus. “Depression: Tests, Symptoms, Causes, and Treatment.” Medical News Today. MediLexicon International, 30 Nov. 2017. Web. 07 Dec. 2018.From :
https://www.medicalnewstoday.com/kc/depression-causes-symptoms-treatments-8933
McIntosh, James. “Serotonin: Facts, Uses, SSRIs, and Sources.” Medical News Today. MediLexicon International, 02 Feb. 2018. Web. 07 Dec. 2018. From:
https://www.medicalnewstoday.com/kc/serotonin-facts-232248
“Metabolic Syndrome.” National Heart Lung and Blood Institute. U.S. Department of Health and Human Services, n.d. Web. 07 Dec. 2018. From:
https://www.nhlbi.nih.gov/health-topics/metabolic-syndrome
Rodríguez-Carpena, J G, D. Morcuende, M J Andrade, P. Kylli, and M. Estévez. “Avocado (Persea Americana Mill.) Phenolics, in Vitro Antioxidant and Antimicrobial Activities, and Inhibition of Lipid and Protein Oxidation in Porcine Patties.” Current Neurology and Neuroscience Reports. U.S. National Library of Medicine, 25 May 2011. Web. 06 Dec. 2018. From https://www.ncbi.nlm.nih.gov/pubmed/21480593
Victor L FulgoniIII, Mark Dreher, and Adrienne J Davenport. “Avocado Consumption Is Associated with Better Diet Quality and Nutrient Intake, and Lower Metabolic Syndrome Risk in US Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008.” Nutrition Journal. BioMed Central, 02 Jan. 2013. Web. 07 Dec. 2018. From:
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-1
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