Avocado- The Superfood!
The avocado (Persea americana) is a tree native to Mexico and Central America. It is one of the staple ingredients in diets around the world. It is an essential ingredient in sinful and rich dip for chips, salads, and sweets. It is a nutritious food that provides essential nutrients like fats, fiber, potassium, magnesium, copper, and manganese, as well as most of the B vitamins and vitamins C, E and K. It is a boon for everyone: vegan, vegetarians, and anyone who enjoys fresh, tasty foods. Along with this, it is of great help to the weight watchers too as it boosts the weight loss process. With its proven health benefits like – lowering cholesterol, quelling hunger pangs and reducing the belly fat, the avocado is arguably a perfect dietary option for weight watchers. Here are major reasons why:
1. Kills your hunger
Nutrition journal in its study highlighted that people who ate fresh avocado for lunch had 40% reduced desire to eat for hours afterward. The freshly made guacamole (avocado-based dip) is the best hunger killer known to man till date.
With only 60 calories, guacamole provides a high level of satiety value and keeps you away from food & unnecessary calories for hours. Just keep in mind that you make guacamole at home as many of the ones that are available in jars at stores are made without the real fruit!
2. Low calories
American Journal of Clinical Nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equi-caloric diet high in oleic acid (monounsaturated fats) to evaluate their impact. The result of the study highlighted that physical activity of people following high oleic acid diet was 13.5% higher as compared to the palmitic acid diet. This clearly means that eating this wonder fruit can provide you the same energy boost which you get from man-made pre-workout supplements. This makes you reduce the calorie consumption and get that extra boost naturally without any concern for the side effects.
3. Regulate sugar metabolism & insulin sensitivity
Diabetes Care in one of its study found that men and women whose vitamin K intake was among the highest, i.e. 25% of subjects showed a 19% lower risk of developing diabetes over the course of 10 years as compared to people who have low vitamin K intake. An avocado provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including 14g of satiating fiber and 66% (60 mg) of your daily need for vitamin K.
4. Complete body fuel
Nutrition Journal in one of its study found that eating a half sized avocado daily contributes in improving the overall diet quality and also reduces the risk of metabolic syndrome by 50%. Along with this, it further expands that an avocado eater has a lower body mass index and smaller waist circumference. This makes it very clear that this wonder fruit opens the best gateway to a better, leaner and healthier lifestyle for all individuals.
5. Rich in antioxidants
Antioxidants from fruits and vegetables help in neutralizing the impact of free radicals (destructive rogue oxygen molecules which are natural byproducts of metabolism) in our body. As highlighted earlier, avocados are rich in monounsaturated fats and a study in Mexico has highlighted that these avocados help in effectively handling the impact of these free radicals and boost up the working of metabolism.
6. Targets your belly
Researchers are of a viewpoint that if you replace the basic vegetable cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can majorly contribute in reducing the abdominal fat, which ultimately also lowers the risk for metabolic syndrome. Penn State in one of its study found out that people who consume about 3 tbsp of monounsaturated fats on a daily basis for a month lowered their belly fat by 1.6% compared to those who consumed a flax/safflower oil.
7. Keeps cholesterol at bay
As a result of some studies that have been conducted, researchers have opted avocado the best natural fruit available to not only keep doctors away but also keep cholesterol and the related problems at bay! The studies have attributed the level of monounsaturated fat content available in avocado to play an important part in lowering elevated cholesterol — a factor in insulin resistance, excess weight, and obesity.
8. Nutritional info
In 1 small Californian avocado, there are about 227 calories, 2.7g of protein, 21 g of fats and 11.8g of carbs. The major content of carbohydrates is in the form of fiber, i.e. around 9.2g which is a great contribution to daily fiber intake. Along with this, in the fats there are only 2.9g saturated fat and the rest is healthy monounsaturated input. Also the avocados from Florida are larger in size and hence have more calories- 365 calories and 30.5g of fat
So, don’t forget to make this wonder fruit an essential element for a healthier & happier day and also use it as a key to boost your weight loss efforts.
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