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They’re small, they’re tasty, they’re packed with nutrients–and in the past couple of years, they’ve been blowing up on social media. The avocado is the star of the bright green avocado toast you see all over Instagram, as well as smoothies, shakes, desserts, and any other recipe that calls for a soft, mashable fruit. It’s made into guacamole, layered on sandwiches, chopped into salads, and even mixed into ice cream. You can find this delicious fruit at just about any grocery store in the country (and yes, the avocado is technically a fruit!) But what are the health benefits of this tiny wonder, and what makes the avocado so popular around the world?
A single avocado is packed with vitamins and minerals, including vitamin C, vitamin B-6, potassium, fiber, protein, iron and magnesium. In fact, one serving of avocado gives you 40% of the fiber you need for the day. They do contain a high fat content, but they’re healthy unsaturated fats that can actually lower your risk of heart disease, as opposed to the unhealthy saturated fats you find in processed foods. Eating an avocado in the morning is a great way to start the day with a boost of vitamins and energy.
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Can Avocados Help You Lose Weight?
Avocados are loaded with fiber, which increases feelings of satiety and helps you eat less throughout the day. In fact, studies have shown that people who add a single avocado to their daily diet report feeling fuller and snacking less. If you’re trying to lose weight, eating avocados can curb the desire to eat more and snack on junk food between meals. An avocado can also act as a nutrient-packed replacement for the unhealthier foods you tend to eat in the morning. Swap out your morning doughnut with an avocado and see how much fuller you feel throughout the rest of your day.
Do Avocados Improve Your Digestive Health?
If you’re having digestive issues, avocados can relieve constipation and improve your gut health. The fiber in avocados can help your body digest food more easily, as well as prevent certain digestive diseases. The vitamin C found in avocados also help supports a strong digestive system by forming and repairing intestinal tissues. If you suffer from a digestive disease like IBS, talk to a doctor and see if eating avocados might alleviate your symptoms.
How Can Avocados Improve Your Skin Health?
We’ve all heard the classic saying: junk food is bad for your skin. It’s completely void of the nutrients that you need to keep your skin healthy and radiant. But avocados are loaded with vitamins that can moisturize your skin, reduce inflammation, reduce signs of aging, and prevent dark spots from forming. Swap out a chocolate bar with an avocado and enjoy the youthful, healthy glow that you see in the mirror.
How Can You Make an Avocado Part of Your Diet?
The avocado can be a vibrant addition to just about any diet, whether you’re a vegan, an omnivore, or something in between. Here’s a few suggestions for making avocados a staple of your daily diet.
Omnivore
In some ways, being an omnivore can make healthy eating difficult, because you have access to every type of junk food. Start replacing processed snacks with healthy choices like all-natural avocados. An avocado might not seem like a good substitute for chips or a doughnut, but when you bite into a raw avocado, you’ll find that it’s subtly sweet with a rich, creamy flavor. Drizzle it with olive oil, coat it in spices, or add it to a salad for a tasty afternoon treat. You’ll find that it’s much more satisfying than processed food and keeps you fuller longer.
Vegetarian
If you’re a vegetarian, you’ve probably already been introduced to the almighty avocado. Avocados are a great way to get the healthy unsaturated fats that you might otherwise be missing in your diet. If you don’t like the taste, try throwing a chopped avocado in your morning fruit smoothie. You won’t notice the taste, and it adds a rich, creamy texture. Avocados can also add nutrients to vegetarian-friendly desserts like chocolate pudding.
Vegan
With its focus on organic nuts, fruits and vegetables, the vegan diet could be seen as clean eating at its finest. But the limited diet also makes it difficult for vegans to get all the nutrients that they need to be healthy. If you’re having trouble getting fats, potassium, fiber, or certain vitamins in your diet, make an avocado part of your daily routine. The avocado is loaded with nutrients that’ll help you get through the day and feel full until it’s time for your next meal.
