Avocado has become one of the most popular superfoods, mainly due to its dense nutrient content and widely-reported health benefits. Avocado can be used in salads, smoothies, dips, sandwiches and a range of dishes. Avocado oil can also be used as a replacement for other cooking oils, as it has a high cooking temperature and unique taste.
Avocados contain over 20 different nutrients, including essential vitamins, minerals and healthy fats. More than three-quarters of the calories in avocados come from fat. However, unlike many fatty foods, the fat in avocado is monounsaturated. Monounsaturated fatty acids are healthy fats that come with a range of health benefits and can even aid the absorption of other nutrients.
Avocado is packed with dietary fiber and is rich in potassium, magnesium and vitamins A, B5, B6, C, E and K. In addition, avocado contains calcium, iron, manganese, copper, zinc, phosphorus and vitamins B1, B2 and B3.
Avocados are loaded with oleic acid, a monounsaturated fatty acid that helps to protect the heart and cardiovascular system. Research studies have shown a clear link between monounsaturated fats and lower triglyceride and LDL (bad) cholesterol levels in the blood. Regular intake can also help to increase HDL (good) cholesterol.
Oleic acid reduces inflammation, a common cause of many diseases and health conditions, including cardiovascular disease, digestive disorders and chronic pain. Studies have even linked these healthy fatty acids to a reduced risk of some types of cancer.
Avocados are also high in fiber, which helps to stabilize blood sugar levels, prevent hunger pangs and improve weight loss. In addition, avocados are rich in several antioxidants that can protect against eye disease.