Velvety and versatile avocados get a bad rap because of their high fat content. But don’t let that keep you from getting your hands on this amazing superfruit.

Rich in monounsaturated fatty acids, fiber, potassium and other essential nutrients, it’s hardly surprising that avocados tout a long list of health benefits to their name, from better digestion to a healthier heart.

The many health benefits of avocados

Making avocados part of your daily diet can significantly benefit your overall health. To better understand the value of this superfood, let’s take a look at 10 of the most touted health benefits of avocados:

• Provides essential nutrients – The humble avocado is a nutrient powerhouse. For one, it has ample amounts of fiber, monounsaturated fats and protein. Avocados are also an excellent source of vitamin E, B vitamins, potassium, magnesium, copper and manganese.
• Boosts nutrient absorption – Avocados not only give you several essential nutrients. They also help your body better absorb those nutrients. This is important because some vitamins are fat-soluble, which means they need fat to be absorbed and avocados have plenty of fat.
• Combats inflammation – The omega-3 fatty acids in avocados play a key role in protecting your cells from inflammation caused by free radicals. Inflammation has been linked to several chronic diseases. So by reducing inflammation, omega-3 fatty acids also help keep those diseases at bay.
• Lowers cholesterol – In 2015, researchers found that eating an avocado a day as part of a healthy diet can help reduce levels of bad cholesterol. Bad cholesterol can clog the arteries and put you at greater risk of heart disease.
• Lowers blood pressure – Avocados are one of the handfuls of foods that contain more potassium than a banana. Potassium plays a key role in keeping your blood pressure levels in check. High blood pressure, like high cholesterol, is considered a major risk factor for heart disease.
• Supports eye health – For clear vision and healthier eyes, eat avocados. This superfood gives you high amounts of lutein and zeaxanthin, antioxidants that protect your retina from damage. In the long run, an avocado a day might just help you avoid macular degeneration, cataracts and other eye problems.
• Improves digestion – Avocados do a great job at boosting digestion because of their high dietary fiber content. Fiber-rich foods also help keep you regular.
• Controls appetite – The fiber in avocados keep you feeling full for longer periods. In effect, you’re less likely to indulge in unhealthy cravings.
• Keeps skin healthy – Regularly eating avocados also helps to keep your skin healthy and moisturized. That’s because vitamins E and C in avocados protect your skin from damage caused by free radicals and too much sun exposure. They also boost the production of collagen, the protein that gives your skin that plump and youthful look.
• Supports development – Avocados provide high amounts of folate, a B vitamin essential for healthy fetal development. As such, expectant mothers ought to eat more avocados as part of their diet.

Easy recipe for chunky guacamole

For a lot of people, avocado and guacamole practically mean the same thing. The delicious dip, originally from Mexico, is one of the healthiest dips you can make for bread, veggie sticks and even savory mains like steaks.

The best guacamole keeps it simple: some ripe avocados, fresh lime juice, onion, coriander, tomato, salt and a piece of hot chili pepper. Serve it as a dip for brunch or spoon it on top of tacos for a quick dinner upgrade.

Ingredients for 8 servings:

• 3 very ripe avocados
• 1 large lime, juiced
• 1 large ripe tomato
• 1 small red onion, finely chopped
• 1 chili, deseeded and finely chopped (optional)
• A handful of coriander leaves and stalks, roughly chopped

Preparation:

1. Using a large knife, pulverize the tomato on a chopping board. Tip it into a bowl.
2. Halve the avocados and remove the seeds, saving one. Using a spoon, scoop out the flesh, then add them to the bowl with the tomato.
3. To the same bowl, add lime juice, coriander, onion and chili. Season to taste with salt and pepper. Using a whisk, mix well until the ingredients are fully incorporated.
4. Place the saved avocado seed in the guacamole to stop it from turning brown. Cover and chill until ready to serve.

Notes:

• Very ripe avocados are essential for smooth and creamy guacamole.
• If you prefer chunky guacamole, only roughly chop the onion, chili and tomato.
• For spicier guacamole, leave the seeds in the chili pepper before adding them to the mix.

Rich, creamy avocados are not only delicious but also ridiculously healthy. To reap this superfood’s numerous health benefits, enjoy fresh avocado slices or make yourself fresh guac to use on fruits, veggies or toast.

Sources:

Food.NDTV.com

ScienceDaily.com

BBCGoodFood.com