Benefits of avocado

December 31, 2019

Benefits of avocado


Nia Rennix

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Here are 5 Reasons Why Avocados Should Be Part of Your Diet

Plus, suggestions on how best to incorporate this superfood in your meals!

In the last couple of months, avocados have taken the centerstage when it comes to healthy eating. Skeptical? Do us a favor and go to Instagram and type the hashtag #avocados. Now, who knew this mighty green fruit would take the health nuts by storm? Well, we’re not complaining! We’re actually celebrating the many benefits this superfood brings.

So if you’re looking for reasons to join the bandwagon or tips on how to ease this fruit into your meals, read on. You might just fall head over heels in love with this fine single-seeded berry.

  1. Avocados are oozing with nutrients.

These babies are filled to the brim with vitamins C, E, B-6 and K plus magnesium, potassium, riboflavin and pantothenic acid. You’re basically taking in a multi-vitamin with a single serving of an avocado. Now, do you still wonder why it’s considered a superfood?

Avo-mazing Meal Tip: Slowly ease avocados in your diet by using it as a substitute for butter when baking! Avocados are amazingly high on fat which is why it’s an awesome sub for the famous baking shortening. Create healthier chocolate chip cookies or yummy blueberry muffins with avocados on your side.

2. Avocados improve your digestion and detoxification.

Studies have shown that avocados are great in detoxifying and making sure bowel movements are regular. It is also very high in fiber, with 6-7 grams of fiber present in one avocado. Eating food that are naturally high in fiber helps keep constipation and irregular bowel movements at bay. Plus, it helps maintain a clean and clear colon!

Avo-mazing Meal Tip: Into smoothies? Try the Avocado Banana Green Shake! Just toss 1 large banana, ½ an avocado, a scoop of plain vanilla powder (or ice cream, if you’re feeling frisky) and some of your fave greens (try kale or spinach) and blend them altogether. Tadah! Say hello to your newest favorite yummy shake!

3. Avocados are good for the heart!

Avocados are known to have beta-sitosterol, a natural plant that helps maintain healthy levels of cholesterol. This superfood is also packed with omega-3 fatty acids which lowers blood pressure, reduce blood clotting and decrease triglycerides. Want a healthy heart? Munch on some avocado – stat!

Avo-mazing Meal Tip: One of the trendiest avocado-based meals that’s taken the world by storm is the avocado toast! Mash some avocado, spread it on some wheat toast and add whatever toppings you want. From poached eggs to smoked salmon or sweet strawberries, make an avocado toast that’s all yours!

4. Avocados help make your bones stronger.

We mentioned earlier that avocados are packed with vitamin K, which is a particular vitamin that helps keep your bones strong. Foods that are naturally packed with vitamin K helps keep bones absorb calcium and reduce its urinary excretion.

Avo-mazing Meal Tip: Double up your sources of calcium and vitamin K by creating a milky avocado dessert! Just slice up some avocados, squeeze some line juice on them, add condensed milk and toss them all together in one bowl. Store the bowl quickly inside a freezer and voila! You’ve got a simple but super yummy healthy dessert.

5. Avocados help keep the big “C” away.

Avocados are also a good source of folate – an amazing nutrient that helps in pregnancy and keeping cancer at bay. It has been proven to be great at helping prevent colon, cervical, stomach and pancreatic cancers. 

Avo-mazing Meal Tip: Create your own smoothie bowl with the help of some avocados! Just toss some in your smoothie bowl recipe and notice just how tad creamier it’s gotten. Plus, the health benefits are amazing, too!

Though avocados’ prices have gone up, there’s a reason why more and more health nuts are stocking up on this superfood. It’s packed with so much good stuff plus it tastes pretty amazing, too! So what are you waiting for? Try to give this fruit a spin and have a blast while you’re at it!

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Keto Diet Plan: Here Are 3 Full Days of Recipes

The Keto diet is one of the best available options if you’re trying to lose weight safely and quickly. This diet allows you to eat delicious meats, healthy fats, and vegetables—all targeted to help you burn the extra fat on your body by putting you into ketosis! Fascinating, right? To understand how the Keto Diet works, you need to learn about macros responsible for fueling our body.

Macros refer to three essential nutrients: carbohydrates, proteins, and lipids (fats). These are considered the three essential macronutrients that we consume to get energy. Usually, a typical meal consists of 60% carbohydrate, 20% protein, and 20% fat or lipid.

The Keto Diet suggests that you reduce carbohydrates and make your diet heavier in protein and fats. When you decide to go on a Keto Diet, your meals generally consist of 65% fat, 30% protein, and 5% carbohydrate. If the body gets less than 20 grams of carbohydrate each day, it goes into ketosis, a metabolic process that burns stored fat to produce ketone bodies that supply the energy required to run your body. Thus, if you plan your meals meticulously and keep the carbohydrate consumption extremely low, you can expect to lose weight quickly.

Here is a 3-Day Keto-Compliant Meal Plan

The upside of this diet is that the meals are not bland and are reasonably easy to prepare.

Keto Diet Day 1

Breakfast: Keto Pancakes and Stir-fried Broccoli

Break two eggs in a bowl and add 1/2 tablespoon of almond flour. Next, throw in 2 ounces of cream cheese and a pinch of salt to taste. Whisk the mixture until you get a smooth combination of pouring consistency. Heat butter in a pan and fry the pancakes one by one.

Cut a small head of broccoli into florets and wash them under running water—heat olive oil in a pan and throw in some chopped garlic. Once you get a pleasant aroma, add the broccoli florets and stir fry them for a minute or two. Sprinkle a bit of sea salt, and your breakfast is ready.

Note: If you prefer your pancakes a little sweeter, you can add a pinch of cinnamon or vanilla instead of salt in the pancake mixture and pair the cooked pancakes with fresh strawberries.

Snack: Assorted Nuts

You can have a handful of mixed nuts to prevent sudden hunger pains. Almondscashews, and pistachios are all keto-compliant nuts. You can dry roast them lightly to enhance the taste.

Lunch: Stir-fried Chicken and Veggies

Add one pound of minced chicken breast to heated oil in a pan. Chop some cabbages, peppers, and tomatoes and add them after 5 minutes. Keep tossing and add ginger and garlic paste after five more minutes. Turn off the heat and shred a little bit of cheese on top of the mixture. 

Dinner: Broccoli-Mushroom Salad with Diced Chicken

Cut one small broccoli and some button mushrooms into bite-sized pieces. Dice a quarter pound of chicken breast into cubes. Heat olive oil in a wok and toss in the chicken slices first. Once they are lightly fried, neatly move them to a bowl and add a dollop of butter to the pan. Cook the broccoli and the mushrooms for 1 minute and then add the cooked chicken. Add a few cloves of chopped garlic and toss for 2 minutes. Turn off the heat and sprinkle oregano generously. Your dinner is ready.

Keto Diet Day 2

Breakfast: Scrambled Eggs, Turkey Bacon, and Grilled Brussel Sprouts

Break two large eggs, add a bit of salt and pepper. Whisk into a smooth solution. Chop half an onion and one tomato into small pieces and add them to the eggs. Heat a little butter in a pan, pour in the egg mixture and scramble with a spatula. When the eggs are half done, you can shred in some cheese for extra taste.

Grill two slices of turkey bacon.

Arrange some Brussels sprouts on a skewer and coat them with chopped garlic, crushed ginger, and olive oil. Grill each side for 5 minutes to a light golden color. Now, your delicious breakfast is ready!

Snack: Veggie Sticks Dipped in Peanut Butter

Cut carrots and celery into 3-inch sticks. Dip them in peanut butter for a quick and tasty snack.

Lunch: Collard Shrimp Wrap

Take a giant collard leaf and blanch it in salted water for 30 seconds. Coat 1 pound of shrimp with sea salt and pepper. Cut one tomato and one green bell pepper into small cubes. Heat oil and toss the tomatoes and the bell peppers first. After a minute, add the shrimp and toss everything for 1 minute. Add one spoonful of butter and some chopped garlic cloves and cook for another minute. Turn off the flame, and your filling is ready. Place it neatly within the collard, leave and roll it into a nice, savory wrap.

Dinner: Pork Chops

Sear bone-in pork chops on both sides for around 4 minutes in heated olive oil. Take butter in a bowl and mix it with rosemary and chopped garlic. Place the chops on a baking tray brushed with butter mixture and cook for 12-15 minutes at 375°F. Once done, drizzle more butter on the chops and enjoy your dinner.

Keto Diet Day 3

Breakfast: Fruit Smoothie and Smoked Sausages

If you prefer a predominantly sweet breakfast, you can go for a fruit smoothie that tastes excellent, filling, and has few carbohydrates. Add frozen strawberries, frozen raspberries, and frozen blackberries in a blender. Add almond or coconut milk to get a rich and creamy taste. Blend them. You can sprinkle some bits of almond and grated coconut on top to enhance the flavor.

Have two turkey sausages on the side for an even more satisfying breakfast.

Snack: Egg Muffins (Makes two servings)

Crack and whisk one egg. Add 3-5 chopped mushrooms to it. Crush a clove of garlic and add a pinch of sea salt and pepper. Mix well and pour into two muffin molds. You can add cheese or tomatoes as well for variety.

Lunch: Classic Egg Salad With A Twist

Take two hard-boiled eggs and crush them to form bite-sized pieces. Dice onion and avocado into small pieces. Next, wash a handful of cherry tomatoes. Mix all the ingredients in a mixing bowl and add a pinch of salt. You can squeeze the juice of half a lemon into it, and your egg salad will be ready to eat.

Or, you can prepare a proper dressing by mixing two tablespoons of mayonnaise, two tablespoons of Greek yogurt, and a dash of olive oil. Gradually, fold the sauce into the egg mixture and end by sprinkling a little bit of kosher salt.

Dinner: Meatballs and Side Salad

Take 1/2 pound of ground beef and add chopped garlic, ginger, shredded mozzarella, and one egg. Mix well and form into five balls. Heat oil in a skillet and fry the meatballs to a rich golden color for around 10 minutes. Move the meatballs to a plate and add one chopped onion to the skillet and fry until golden brown. Add two chopped tomatoes and keep cooking until a sauce-like consistency is obtained. Throw in garlic paste and coconut milk and the broth will turn creamy. Add the meatballs and cover. Simmer for 15-20 minutes, and your dinner is ready.

So, take a deep breath and jump onto the Keto bandwagon. Starting is the hard part. Once you get started, the journey is smooth sailing! And, the weight loss and extra energy are fantastic!

Do you wish you had an EBook that included the tastiest Keto-friendly bread recipes?

Are you looking for additional support with your meal plans? Are you interested in learning what a 2-week meal plan on TRW would look like?

Do you wish you had an EBook that included the tastiest Keto- friendly bread recipes?

Are you looking for additional support with your meal plans? Are you interested in learning what a 2-week meal plan on TRW would look like?

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