First it got its own emoji and now its only gone and got its own restaurant! Seems like the avocado craze is going nowhere…well except Amsterdam, which will see a new restaurant opening its doors very soon. ‘The Avocado Show’ will be open for breakfast, lunch and dinner with menu items ranging from avocado burgers, avocado fries, chocolate avocado smoothies maybe even avocado ice-cream! The possibilities are endless but guaranteed every single thing on their menu with be full of green superfoodie goodness.
So, what’s so special about avocados?
Avocados are one of the most nutrient dense foods you can eat. But many people are afraid of eating them as they are high in calories and fat. When you learn about how amazing they are and how those calories and fats actually benefit you, it’s enough to motivate you to want to eat them all the time.
The powerful health benefits of avocados
1. They Contain More Potassium Than Bananas
Potassium is a nutrient that most people aren’t getting enough of.
It is important for muscle control, nerve function, and maintaining electrolytes. Having a high potassium intake is also linked to reducing blood pressure, a major risk factor for heart. attacks and strokes. It could also contribute to the reduction of the risk of kidney stones.
2. They are loaded with fibre
Fibre is another nutrient found in relatively large amounts in avocado.
Fibre can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases due to contributing to favourable conditions in the gut.
3. Avocados are Full of Fats that are good for you
Avocado is a high fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat, the majority of the fat in avocado is a monounsaturated fatty acid called oleic acid. Oleic acid helps fibre to normalise blood sugar levels, lowering the risk of diabetes.
Oleic acid has also been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
4. Eating Avocados Can Lower Bad Cholesterol and Raise Good Cholesterol
Heart disease is the most common cause of death in the world.
It is known that several blood markers are linked to an increased risk. High ‘bad’ cholesterol being one of them.
Avocados can:
-Reduce total cholesterol levels significantly.
-Lower LDL cholesterol by up to 22%.
-Increase HDL (the “good”) cholesterol by up to 11%.
As well as lowering LDL cholesterol, avocados can also decrease triglyceride levels, another common predictor of cardiovascular problems.
5. The Fat in Them Can Help You Absorb Nutrients From Plant Foods
When it comes to nutrients, the total amount of them is not the only thing that matters. We also need to be able to absorb them and move them from the digestive system where they can be used. Some nutrients are ‘fat soluble’, meaning that they need to be combined with fat in order to be utilised. This includes vitamins A, D, E and K.
Adding avocado to a meal can increase antioxidant absorption by up to 15 times. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
Another excellent reason to always include a healthy fat source when you eat veggies.
6. They Are Loaded With Powerful Antioxidants That Can Protect The Eyes
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves. This includes nutrients called Lutein and Zeaxanthin, which protect against age related eye diseases such as cataracts. Adding avocados to your daily diet can also protect the tissues of the eye from sun damage.
7. Avocados Can Help Relieve Symptoms of Arthritis
The monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids can help reduce the inflammation that leads to arthritis.
8. Eating Avocado Can Help You Lose Weight
Many people would be surprised that a food high in fat and calories like avocado would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat.
This steady energy and the feeling of satisfied fullness that you get from eating an avocado (largely due to it’s fibre content) is one of the reasons they are so good at reducing hunger and appetite.
9. Avocados are an Excellent Source of Folate (folic acid)
Avocado is a particularly important food for women who are pregnant, and those trying to be, due to its high concentrations of folate (also known as folic acid). This B vitamin is needed to prevent birth defects like spina bifida and doctors advise women to get high amounts of folate both before and during pregnancy.
Folate has also been found to reduce the risk of stroke.
10. Promotes Healthy Bones
The vitamin E found in avocado is a key to ensuring proper bone growth, as well as maintaining bone density.
11. Contains antioxidants that strengthen the immune system and slows down ageing
Glutathione is the antioxidant that is responsible for these.
12. Improved Skin Tone and Appearance
The monounsaturated fats in avocado are vital for maintaining good moisture levels in your skin making it feel soft and healthy. These Omega-9 fats are known to assist in reducing skin redness and irritation and are involved in repairing damaged skin cells. This type of fat can also control sebum production which helps control acne, blackheads and excessively oily skin.
Avocado benefits also include protecting your skin from wrinkles and other visible signs of ageing with its antioxidant carotenoids; vitamin E which helps guard against sun damage; and vitamin C which is involved in the creation of elastin and collagen for maintaining skin’s elasticity and firmness.
13. Avocado for Constipation
Despite their creamy texture, avocados are actually a high fibre food, containing both soluble and insoluble fibre.
This fibre is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative.
The fibre in avocados isn’t just good for constipation either, it also helps lower your risk of colon cancer.
14. Avocados can protect against cancer
Avocados are a good source of antioxidant carotenoids including lutein and zeaxanthin. These antioxidants protect your body’s cells against cancerous changes due to free radical damage and are considered your front line of defence against numerous diseases.
The monounsaturated fats in avocado also help with carotenoid absorption and studies suggest it has a protective effect against breast cancer in particular. Avocados also contain high levels of vitamin C and vitamin E, themselves potent anti-cancer antioxidants.
15. Avocados are Delicious and Easy to Incorporate in The Diet
At the end of the day, avocados are an amazing food. They’re loaded with nutrients, many of which are lacking in the modern diet and last but not least, taste incredible.
What more could you ask for in a food?
My tried and tested Avocado Recipes
Avocado Truffles
When it comes to food, I like the simple approach and nothing could be easier than these rich chocolate truffles. Most recipes rely on heavy cream or butter to get their creamy consistency, but these truffles get theirs from the avocado. If you don’t like the idea of avocado and chocolate, don’t worry – all you will taste is the chocolate!
The recipe is completely adaptable and through trial and error, I have learnt what I like the best. I use raw cacao but you could try and replace this with melted dark chocolate. One time I even added a few tablespoons of cognac for a bit more of a kick…amazing!
Ingredients
1 Avocado (ripe)
2 tablespoons Raw Cacao
2 tablespoons Maple Syrup
teaspoon of Vanilla Essence
1 tablespoon Flaxseed (optional)
Desiccated Coconut or Almond Meal for rolling (optional)
How to make
Put all the ingredients in a blender and blitz until smooth
Scoop out the truffle mix with a teaspoon and roll into balls with the dried coconut or almond meal (this gets messy)
Place in the fridge until ready to eat.
Makes about 12 truffles
Avocado Chocolate Mousse
If you think avocados don’t belong in a dessert – think again. Same as with the truffles you would never guess avocado had gone anywhere near it (my daughter still doesn’t realise). In fact when I ask people to guess the ingredients, very few people get it right.
Ingredients
1 large Avocado (ripe)
2 tablespoons Raw Cacao
2 tablespoons Maple Syrup
Optional extras to mix through or garnish the mousse
Cinnamon
Sliced Banana
Berries
Chopped Nuts
Dried Coconut
Goji Berries
Dark Chocolate Chips
How to make
Combine the ingredients in a blender and mix until smooth and creamy.
Add any optional ingredients you have chosen and stir through.
Transfer to serving dishes and chill for 10-15 minutes.
To serve top with optional ingredients.
Serves 2
Baked Eggs in Avocado
There’s so many ways to make eggs, but until recently I hadn’t tried this combination. I don’t know why because it includes 2 ingredients I love. I guess I thought warm avocado wouldn’t taste that great and the probability was high that it would go all mushy. Anyway, I’m happy I did because I loved it.
Beyond the heart healthy fatty acids and high protein count, this low sugar and fibre filled breakfast will get your day of to a healthy start.
Ingredients
2 eggs
1 Avocado
1/2 Lemon Squeezed
Sea Salt/Himalayan Salt and Pepper
How to make
Preheat the oven to 200degrees c
Scoop out the avocado leaving about 3 cms from the skin
Break the eggs into the avocado.
Place on a baking tray.
Sprinkle lemon juice, salt and pepper over both halves
Bake for about 10-15 minutes or until the whites set. (cooking time will depend on the size of your eggs)
Serve with asparagus for an extra healthy breakfast/brunch or an anytime snack – and dare I suggest serving with a few rashers of bacon?!
Serves 2
There are so many other possibilities. Let me know of any avocado recipes you have in the comment box below.