Avocados are one of the latest, biggest trends. But why? Is it just another health wave from Instagram influencers or Facebook mom groups? Is there any merit behind the trend? The proof is in the avocado toast.
What is a "superfood" and why are avocados labeled as such?
Superfoods are nutrient-rich foods considered to be especially beneficial for health and well-being. Avocados meet this requirement as they are loaded with vitamins C, K, B, E, and A as well as fiber, folic acid, and potassium. These nutrients are vital in supporting conditions such as osteoporosis, depression, heart disease, high cholesterol, and more.
On the subject of Osteoperosis... How can avocados help?
Half of an avocado delivers about 25% of the vitamin K necessary for bone health. While Calcium and Vitamin D play a front and center role, vitamin K is the often overlooked and seemingly forgotten supporting character. Low levels of vitamin K have been linked to low bone density, which increases the likelihood of fractures in those suffering from osteoporosis. Vitamin K is also vital in supporting the absorption of Calcium and lowering the chances of excreting most of the Calcium through urination.
If you are currently taking a blood thinner, consult your doctor before increasing your intake of vitamin K.
Depression. Let's talk about it.
Depression affects about 6.7% of American adults or roughly 16.2 million in the U.S. alone and diet has been linked as a contributing factor to depression symptoms. While avocados are certainly not the key to curing depression, a difficult and often misunderstood mental illness, they may play a role in supporting the regulation of neurotransmitters in the brain.
Avocados contain Omega-3, an essential fatty acid that can help reduce inflammation in the brain. They also contain about 81 mcg of folate (per 100g) which is 20% of the recommended amount of folate in a day. Folate helps to maintain the balance of homocysteine, too much of which can block circulation and the delivery of nutrients to the brain. Homocysteine has also been linked to serotonin, dopamine, and norepinephrine production; all of which help to regulate appetite, mood, and sleep. So while avocados and improved diet are not a cure, they could help combat the symptoms that challenge everyday life.
Heart Disease: An American Epidemic
The CDC reports that 1 in every 4 deaths in America is a result of heart disease. High blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease. About 47% percent of Americans have one of these factors. With the exception of patients taking blood thinners, avocados are a good option for reducing your risk of blood clotting, a common symptom of high cholesterol. With high cholesterol, fatty deposits are developed in the blood vessels. Those fatty deposits are prone to sudden breakage, forming a blood clot. The potassium in avocados is fantastic for reducing blood pressure. They even contain more potassium than a banana! As for smoking, avocados can help combat the often problematic symptom of weight gain while trying to quit, which may help quitters remain more optimistic and driven to quit.
Diabetes: Type 1 and 2 can benefit!
The best part about avocados is they are low in carbohydrates, so they have less effect on blood sugar levels. While Type 1 diabetics will always need to take insulin, consuming fewer carbs can help regain control over the often mutable struggle of balancing blood sugar. The fiber in avocados helps the stomach feel full while aiding in digestion, slowing the absorption of sugar in the blood, and maintaining healthy A1C levels. A 2007 PubMed study showed a positive correlation between a weight loss diet high in monounsaturated fats and increased insulin sensitivity. While avocados, unfortunately, don't check blood sugar levels and don't distribute insulin to the body, we still love their effects on diabetics!
Great... now, what about digestion?
YUP, avocados can help with that too! Fiber-rich and fatty, avocados are a great way to guard against constipation and make for a healthy digestive tract. Fiber pushes food waste and toxins through the digestive tract to increase and improve elimination, supporting healthy weight loss goals! Being low in fructose also has the added benefit of reducing the chances of passing gas.
Eating healthy can seem incredibly difficult, but with this superfood in your arsenal, a healthy meal is just a piece of toast, egg, or lemon squeeze away!
Our favorite way to eat avocados is on toast with homemade salsa and an over-medium egg with a squeeze of lemon juice and just a dash of pepper. Delicious and quick to make... not to mention all the added benefits from the other ingredients combined with those of the amazing avocado... YUM!
What is your favorite way to eat avocados? Share this article and your favorite recipe... It could land you a FREE bottle of our colloidal silver!
Highlighted Resources:
2007 PubMed Study:
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