Whether you like to pair one with a scrambled eggs on toast for breakfast, or dip your Doritos in guacamole while watching the football (guilty), global consumption of avocados is now a $3 billion industry. One that has doubled in the last decade, and with good reason.
You get no argument from me for why you should join the green revolution.
Losing weight will be easier
A lot is made of this fruit’s high fat content, but that doesn’t mean you need to cut it from your weight loss meal plan. In fact, the Nutrition Journal found adding avocado to your lunch box leaves you feeling more satisfied post-meal, which reduces your desire to snack over the next five hours by 28%.
That should keep your hand out of the cookie jar until dinner I reckon.
You’ll keep heart disease at bay
The stats on heart disease are really scary. It’s the reason making smart food choices when it comes to cholesterol is increasingly essential. Adding the occasional avocado to your evening salad reduces levels of artery-clogging LDL cholesterol by 22%.
It makes every meal healthier
There’s another bonus to feasting on good fats from avocado; they increase antioxidant absorption from other ingredients on your plate by 15-fold, according to the American Society for Nutritional Sciences.
That means more ammunition to fight free radicals, slowing the rate at which your body cells age, which reduces your risk of developing a range of diseases – from cancer, to Alzheimer’s or heart disease. Make every ingredient a superfood.
Your diabetes risk will decrease
There’s more to having a diet high in fibre than feeling fuller for longer and maintaining a healthy bowel. With around 13 grams of fibre in every avocado – that’s nearly half of your recommended intake – they’re also the perfect ingredient for reducing the risk of Type 2.
By better regulating blood sugar and decreasing insulin peaks after meals, researchers at the Imperial College London linked high fibre diets to an 18% lower risk of developing diabetes. With millions of people now suffering from this condition, avocados could tips the scales back in your favour.
It’ll reduce the threat of Cancer
Here’s a heavyweight stat for you: 77% of the calories in avocados are from fat. But don’t despair, a significant proportion of that fat consists of Oleic Acid, which not only stop cancer cells developing and spreading, but kills tumour cells too, says Nutricion Hospitalaria research.
You’ll drop the pressure on heart attacks
Forget banana’s famed position as the prime potassium provider in your diet, avocados provide nearly 50% more per 100g. But while this sounds important, what does a high dose of potassium actually mean for your health?
Well, research published in the British Medical Journal proves this mineral releases the valve on your elevated blood pressure which, in turn, cuts your risk of heart attack. Reason enough to fall in love with this fruit.
It’s tastier than a multi-vitamin…
And does the same job. Each fruit contains 26% of your vitamin K RDA for healthy bones, 13% of your vitamin B6 RDA for a brain boost and 10% of your Vitamin E RDA for age-defying skin.
All this, when enjoyed atop your scrambled eggs on toast (I clearly like my scrambled eggs), combines to make you stronger, smarter and better looking by the end of breakfast.