The benefits of avocado for the heart
Hu and his team investigated more than 110,000 individuals over a period of three decades to reach this conclusion. Although it is difficult to attribute the reduced risk exclusively to avocado consumption, the study highlights the possible value for heart health by replacing less healthy foods with this nutritious fruit.
Along with their heart benefits, avocados offer a notable provision of fiber. According to Klingbeil, its high fibrous content helps maintain a proper weight and promotes intestinal well-being.
The fiber Play a crucial rolegiven that numerous research indicates that the majority of individuals do not ingest the suggested daily amount of fiber, which ranges between 21 and 38 grams, depending on age and gender. A full avocado provides about 10 grams of fiber, which can contribute to achieving said daily goal.
Consuming avocado benefits the health of the intestinal microbiome and helps regulate appetite.
The well-being of the gut microbiome can also improve with the consumption of avocados. When the gut bacteria break down fiber, generating tiny molecules known as postbioticswhich impact health in general.
Dr. Zhaoping Li, professor of medicine at the University of California, Los Angeles, points out that beneficial bacteria also have the ability to send messages to the brain indicating feeling of fullness. This implies that avocado supplies essential nutrients and helps regulate hunger.
In addition to their beneficial fats and fibrous content, Avocado is packed with various micronutrients. Dr. Martin Kohlmeier, professor at the Institute of Nutrition at the University of North Carolina, indicates that the lutein present in avocado can help maintain clear vision. Likewise, avocado is an excellent source of Vitamin E, which promotes skin health.
In contrast, an avocado contains a higher amount of potassium compared to a bananawhich is essential to reduce high blood pressure, as mentioned by Dr. Hu.
Avocados contain more potassium than bananas, reducing high blood pressure.
“They are not common fruits,” Hu says, describing the high concentration of nutrients present in avocados, which are low in carbohydrates but rich in healthy fats and fiber. These characteristics make vegetarian meals are more rewarding and balanced, thus increasing the Nutritional value general diet without requiring the inclusion of foods of animal origin, such as meat or cheese.
One of the most outstanding preparations is an avocado cream with garlic infusion, characterized by its softness and harmony between the spiciness of the garlic oil and the crunchiness of the toasted seeds, perfect to be enjoyed both cold and at room temperature.
Another alternative to enjoy the benefits of avocado is a salad of grated cucumber, avocado and shrimp. In this dish, the softness of the avocado balances the rice vinegar acidity and the seasoning soyall enhanced with sesame seeds.
Avocado can also enhance a vegetarian optionLike the kale sandwiches and vinegar, served with golden chickpeas and avocado. On this occasion, the mix between crunchy consistency of the kale and the softness of the avocado generates an intriguing contrast, perfect for both a late breakfast and a light dinner.
The lutein present in avocado helps maintain clear and healthy vision.
For those who want an easy and ready-made choice in advance, the quinoa salad with chicken, almonds and avocado provides a convenient and delicious option. In this dish, tiny quinoa grains mingle with avocado and soften the mustard dressing.
A more sophisticated culinary option is garlic chicken with guasacaca sauce. Guasacaca, a sauce seasoned with cilantro, parsley, jalapeño and avocado, enhances the flavor of garlic-roasted chicken, and can also be served with other types of meat, seafood or vegetables.
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