An avocado is a humble fruit: it doesn’t have vibrant color like the banana, it doesn’t have a decorative design like the pineapple, and it doesn’t have the fruity fragrance of berries. In fact, avocados have dark, rough skin that make them rather unsavory at first glance – but we mustn’t judge a book by its cover.
Underneath that tough exterior is a sweet and rewarding food. Don’t be fooled by its shell, avocados have proven themselves again and again to be no regular fruit, but, rather, some sort of super fruit, camouflaged among common fruits, like Bruce Wayne among the citizens of Gotham.
Avocado has numerous benefits that elevates its status beyond the other fruits. For starters, most fruits are mainly made up of carbohydrates, while the avocado is extremely high in healthy fats. Let’s take a look at some of the superhero powers that this super fruit has.
Super (nutrition) Strength
Avocados are super nutritious and can satisfy a large proportion of your daily nutrition needs. They contain over twenty different vitamins and minerals alone. Why take so many multivitamins when you could just eat avocados? For instance, consider the following nutrient facts for a single 100 gram serving of avocado compared to your recommended dietary allowances (RDA) – which is the quantity of nutrients in the diet that required to maintain good health.
- Vitamin K: 26% of your RDA
- Folate: 20% of your RDA
- Vitamin C: 17% of your RDA
- Potassium 14% of your RDA
- Vitamin B5: 14% of your RDA
- Vitamin B6: 13% of your RDA
- Vitamin E: 10% of your RDA
Moreover, it comes along with minor quantities of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). The 100 grams also accounts for 160 calories, 2 grams of protein, and 15 grams of healthy fats. Best of all it is a low-carb food, and doesn’t contain any cholesterol or sodium.
Super (good) Fat
Avocado has many fats. Actually, 77% of the all the calories are fats, making it virtually one of the fattiest plant foods you could possibly find. Don’t get worried though, not all fats are bad! I repeat, not all fats are bad for you.
There are many healthy fats that our body needs. The majority of avocado fat is oleic acid, which is a monounsaturated fatty acid that composes most of olive oil. Oleic acid has been shown to reduce inflammation and have anti-carcinogenic properties. Don’t be concerned about the high fat concentration in avocado, because the fats are extremely good for you.
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Super Weight Loss Inducing
Okay, so maybe you won’t trust me and you’re still worried about avocado fats and how they will affect your weight. Well ironically, avocados are quite effective at inducing weight loss. The great amount of fiber – 3.4 grams per half an avocado – helps your digestive system run smoothly.
Furthermore, the soluble fibers slow the process of carbohydrate breakdown, making you feel full for longer. Insoluble fiber is an indigestible ingredient which brings about weight loss, blood sugar reduction, and lowers the risk of diseases. A 100 gram serving of avocado has 7 grams or 27% of your RDA.
Those oleic acids I mentioned before also stimulate a part of your brain that makes you feel full. It produces a sensation of satiety even when you’re not necessarily full. If you’re worried about your weight at all, then avocados make the perfect sidekick to your diet.
Heart diseases is widespread and only growing throughout the world. Many things contribute to an increased risk of heart disease, such as cholesterol, triglycerides, inflammatory markers, blood pressure, and so on. Studies show, however, that avocados have the ability to significantly reduce blood triglycerides and cholesterol.
Convinced yet? You probably thought that superman was the most powerful superhero before finding out the truth about avocado. You’re in luck, because avocado is willing to share its powers with you. You just need to find the right recipe to extract its superpowers. We all have guacamole recipes, but guacamole was so 2000s. The new big thing is avocado salad dressings. Check out our dressing that’ll have your body feeling great!
Creamy Avocado Salad Dressing
Makes: 1 cup dressing
Prep time: 5 minutes
- ½ ripe avocado
- 1 tablespoon Dijon mustard
- 1 cup water
- 1 table spoon olive oil
- ½ teaspoon cayenne pepper
- ½ Lemon juiced
- Handful of coriander (cilantro) leaves
- Salt and pepper to taste
- Slice avocado into halves. Extract avocado from one half, excluding skin and pit. Put into a blender and add all of the other ingredients (Dijon, water, olive oil, etc.)
- Blend ingredients until mixture is smooth and even. If the mixture is too thick, then add ¼ cup water too thin out.
- Pour mixture onto salad and enjoy!
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