Avocados are arguably the trendiest fruit at the moment, thanks to the popularity of the avocado and toast pairing that's taken over social media feeds, and a shift towards healthier eating habits, which is made easier by people having access to resources like this free downloadable recipe book from Avocados from Mexico.
While many tend to associate the green fruit with millennials, apparently it's not as popular among the young generation as everyone thinks. According to a recent study by The Huffington Post and YouGov, 66% of older Americans said they like avocados, while only 57% of individuals under 30 enjoy it.
These numbers may come as a surprise to some, but when you consider all the benefits the super-food has to offer, especially as you grow older, it makes sense.
Avocados are among the healthiest foods you can eat. They're full of vitamins, minerals, and unsaturated good fats that will make you look and feel good.
If you're unsure about how to incorporate avocados into your diet, there are a ton of free recipes available online, like the ones found in this recipe book, to help you get the most of the fruit.
But before you start adding avocados to your grocery list, you should at least know some of the ways in which eating the fruit will improve your health.
1. Your bones will be stronger
In addition to vitamin D and calcium, your bones need vitamin K to stay healthy. Just eating half an avocado will provide your body with 25% of the daily recommended intake of vitamin K, which improves calcium absorption and protects the bones from developing conditions like osteoporosis.
2. You'll have a healthier heart
Avocados contain zero cholesterol and sodium, but they're full of unsaturated "good" fats and a natural plant sterols which help you maintain a healthy heart by keeping your "bad" cholesterol levels low. Substitute butter, mayo, and salad dressings with avocado based alternatives for a healthier diet.
3. Your body will absorb nutrients better
The high fat content in avocados enhances the absorption of fat-soluble minerals and vitamins, including A, D, E and K, all which are stored in the body for long periods of time.
4. You'll be at less risk of developing vision problems
The green fruit contains the photochemicals lutein and zaezanthin which provide the tissues in the eyes with antioxidants that protect against damage, including from UV rays. The fatty acids in avocados facilitate the absorption of beta-carotene, which reduces your risk of developing age-related vision problems like macular degeneration.
5. You'll have a lower chance of getting cancer
Avocados contain folate, a water-soluble B vitamin shown to protect against colon, pancreatic, stomach and cervical cancers. Although there is still a lot more research to be done, many studies have already found a link between avocados and cancer prevention as well as treatment. Turns out, the photochemicals in the fruit may be effective in decreasing the damage in the chromosomes caused by some chemotherapy drugs.
6. You'll notice an improved bowel function
Avocados contain a lot of fibre, which is essential for a healthy digestive system. Eating foods that are high in fibre will help the body maintain a healthy digestive tract and prevent constipation.
7. You won't be prone to food poisoning
In addition to protecting you from chronic diseases, avocados have antimicrobial properties that will lower your chances of becoming sick from bacteria like E. Coli, which is known to cause food poisoning.
8. You'll be at a lower risk of suffering from depression
The same folate that helps lower your risk of certain cancers can also decrease your chances of suffering from depression. Folate prevents the build-up of homocysteine, a substance that could prevent nutrients from reaching the brain.
9. You'll experience healthier pregnancies
Women in their childbearing years should incorporate avocodos into their diets because balanced folate levels has been shown to reduce the risk of miscarriage and neural tube defects by 30 percent.
If you're ready to reap all the benefits avocados can offer, download a free copy of the Avocados from Mexico recipe book to get started.