Health benefits of eating avocado in the morning: – Today, thanks to numerous studies by nutritionists, it has been found that although avocados contain fats, they are vegetables and very healthy. This fruit is the perfect complement to any appetizer and dish.
It saturates the body with healthy fats, fiber, folic acid, vitamin A, potassium, and many other substances. The benefits of avocados are obvious – it improves heart function, normalizes hormonal balance, and has many more health benefits.
Where does the avocado come from?
The avocado originally comes from Central America. In countries like Mexico or Guatemala, the green fruit has been cultivated for over 10,000 years and is an important staple food.
Yes: fruit – because although the avocado is mostly used for hearty dishes, it is a berry and is, therefore, a fruit. It is used in many countries in South America and Asia as an ingredient in desserts and ice cream.
What do avocados look like?
The different varieties differ primarily in the consistency and the color of their skin: the avocado can be pear-shaped, oval or spherical. The color of the bowl varies between green and black.
While some varieties of avocado have a very hard, wrinkled skin, others are characterized by thin, soft skin that can even be eaten. With a few exceptions, most varieties of avocado have a large core that is roughly the size of a golf ball.
The flesh is light green to golden yellow but turns black when opened by contact with the air. The black coloring can be prevented by immediately sprinkling the pulp with lemon juice.
Avocados can weigh up to 2.5 kg. The fruits offered in Germany from tropical countries of origin usually weigh between 500 and 900 g. The dark avocado is an exception: it only weighs between 140 and 400 g.
What do avocados taste like?
The taste of the avocado is generally described as nutty, the consistency as creamy, sometimes even as buttery.
An avocado, a butter pear or an alligator pear
Although there is usually talk of the avocado fruit, they are berries that hang on the avocado tree a laurel plant. Because of their creamy consistency, avocados are often referred to as butter pear or, due to the nature of their skin, as an alligator pear.
Avocados belong to fruit and not to vegetables and are in season from January to April and again from August to December.
What you can use avocados for?
You can use avocados for an incredible number of dishes. Especially since the vegan kitchen discovered the avocado as an alternative, the range of tried and tested treats has only increased.
Avocados are traditionally found in South American and Mexican cuisine, which has much more to offer than guacamole. Besides, the avocado is also a replacement for many foods and is therefore ideal for making your meal plan more colorful and helping you lose weight.
However, you shouldn’t think that you can only use avocados for savory dishes. Avocados are also ideal as a sweet alternative. Try brownies or chocolate mousse made from avocado. You will not notice that it contains avocado or that you offer a vegan alternative.
Why is avocado healthy?
Avocados are real all-rounders: their creamy, buttery consistency ensures maximum taste, a pleasant feeling of satiety, and the ingredients are valuable.
The green fruit is healthy and nutritious: due to its high proportion of unsaturated fatty acids and the skin protection vitamins A and E, the avocado is a fountain of youth for the skin.
It is a good vegetable protein source for vegans and avocado also plays a central role in the low-carb diet because it contains practically no carbohydrates. Avocado makes you feel full for a long time due to the many proteins.
Avocados have the highest fat content of all known fruits and vegetables, but they are considered healthy fats due to the combination of many mono- and polyunsaturated fatty acids.
100 grams of avocado contains a good 200 calories. The valuable unsaturated vegetable fatty acids have a positive effect on cholesterol levels. Besides, these also ensure that the body can absorb the vitamins and nutrients well.
They boost the metabolism so that they help you lose weight. So we are doing something good for our health if we replace the unhealthy fats from sausage and cheese with the healthier ones from avocado cream and dips.
Benefits of eating avocado in the morning
Eating avocado after you wake up in the morning and including this fruit in your breakfast has several other advantages that you cant have when you eat the fruit at another time of the day.
Reported by Ciston PR Newswire, a study published by Nutrients from the Illinois Institute of Technology, USA. Explained that people who regularly consume fresh avocados at breakfast can improve heart function and reduce the risk of stroke, to heart attacks.
The results the researchers found that people who ate avocados as their breakfast menu experienced an increase in blood circulation in the body. Including improvements in blood vessel function, blood sugar levels, to lipoprotein profiles, which are key to heart health.
Lipoprotein itself is useful for reducing the risk of stroke and heart attack. The conclusion of this study also explained, that the health effects of this avocado cannot be generalized to all populations, because everyone has different bodily functions.
Look at the benefits that you can experience when you eat avocado in the morning.
- It improves heart function.
Avocado strengthens the heart, stabilizes the level of lipids in the blood. This is due to the fatty acids it contains. In terms of chemical composition, an avocado has about 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids and 16% saturated fatty acids.
A high amount of monounsaturated fat blocks the development of atherosclerosis. Thanks to numerous studies, it was proved that in addition to monounsaturated fats contained in avocados.
It is also rich in fiber, magnesium, and potassium, which significantly reduce cholesterol and high blood pressure. Just one week of the experiment showed that in people who do not have special health complaints, but who use avocados daily, their cholesterol levels decreased by 16%.
The results obtained in the group where there were people with high cholesterol in the blood were even better. Their cholesterol level decreased by 21%, and the general condition of the body also improved.
- Reduces the risk of metabolic syndrome.
Eating avocados significantly reduces the risk of metabolic syndrome, which is a complex of metabolic disorders, an increased risk of cardiovascular disease, and type 2 diabetes.
One reason may be a poor tissue response to insulin exposure. In general, studies have shown that people who regularly consumed avocados had a 50% lower risk of developing metabolic syndrome than people who usually did not.
- Prevents cancer.
Thanks to numerous studies, avocados are recognized as a product that actively fights oncological diseases. A study published in the American Journal of Healthy Nutrition claimed that the phytochemicals and phytonutrients in avocados are so strong that they could prevent the use of chemotherapy in people with oral cancer.
Ohio University scientists have tried to figure out exactly how this process occurs. Preliminary studies published in 2011 indicate that the phytochemicals and phytonutrients contained within each avocado may contain the key to its anti-cancer properties.
Studies have shown that phytochemicals help stop the cell cycle of cancer cell growth. These elements contained in avocados are extracted with 50% methanol through the proliferation of human lymphocyte cells and also reduce chromosomal changes.
Monounsaturated fatty acids, which provide more reliable protection against chronic diseases, are another reason why avocados are deservedly considered the No. 1 fruit in preventing cancer and diabetes.
- Avocado is incredibly nutritious
This fruit is highly recommended for its high nutritional value. It is used to make all kinds of cuisines because of its good flavor and texture. It is the main ingredient and the heroin guacamole.
Today, avocado has become a very popular food among people who take care of their health. It’s always referred to as a superfood which isn’t surprising and true as well when you consider its health benefits.
Avocado fruit has at least 20 vitamins and minerals required for the human health some of which are listed below in a 100-gram serving :
- Vitamin K: 26% of the recommended daily dose.
- Folic Acid: 20% of the recommended daily dose.
- Vitamin C: 17% of the recommended daily dose.
- Potassium: 14% of the recommended daily dose.
- Vitamin B5: 14% of the recommended daily dose.
- Vitamin B6: 13% of the recommended daily dose.
- Vitamin E: 10% of the recommended daily dose.
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous. Among the vitamins, it has vitamin A, B1 (thiamine), B2 (riboflavin), and B3 (niacin).
- It has 160 calories, 2 grams of protein, and 15 grams of healthy fats. Although it contains 9 grams of carbohydrates, 7 of them are fiber so there are only 2 net carbohydrates, making it a low carbohydrate food.
- Avocados thanks to its contents have neither cholesterol nor sodium and are low in saturated fat. Some nutritionists may think this to be irrelevant but they are the favorites of some old people who still believe that these elements are inherently harmful.
- Avocado is the best bread spread
Forget about butter, marmalade, mayonnaise and peanut butter, have you ever heard of avocado toast? In addition to being delicious, this meal will bring you as many as 20 different nutrients.
- Avocado is a great substitute for butter for healthier bakery products
If you want to eat healthier, you can substitute butter for avocados in most baking recipes. Chocolate chip cookies and banana bread will be equally delicious, but much healthier baked with avocado.
- It helps in losing weight.
If you want to lose weight faster, avocados will help you. Healthy fats will fill you with energy and saturate, which helps to generally eat less food per day.
Avocados are perfect for both a snack and a full meal in salads and main dishes. Always give preference to a salad with avocado or a handful of nuts, rather than food that does not contain healthy fats.
And leaves you not only hungry but can also lead to health problems (for example, problems with reproductive function, frequent mood swings, mental disorders).
The results of these studies demonstrated that people who had avocados in their diet lost weight much faster.
- It improves the digestive system.
Avocado is a storehouse of fiber. Depending on the size and type of fruit, it can contain from 11 to 17 grams of fiber. This is more than in any other fruits, vegetables, beans, and grains. For people with indigestion and other digestive problems, eating high fiber foods is very vital.
Dietary fibers help normalize the intestines and beneficial bacteria in it, get rid of constipation and diarrhea. Fats are the most needed element for the absorption of food and nutrients, as they nourish the intestines.
A low-fat diet can lead to constipation or irritation of the colon, characterized by abdominal pain.
- It improves hormonal balance.
Fatty acids play an important role in regulating the functions of the central nervous and reproductive systems. They contribute to the natural balance of hormones.
Various neurotransmitters and hormones contained in avocados have a beneficial effect on mood. With regular consumption of avocados, the risk of depression, groundless anxiety, mental disorders, and other problems of the central nervous system are reduced in high degrees.
- It is a source of vitamin E.
Avocado is richly contained with vitamin E, which is considered to be a powerful antioxidant. It helps to balance all functions in the human body. Vitamin E also, due to polyunsaturated fatty acids, actively protects the body from the harmful effects of free radicals.
- Reduces blood pressure.
The avocado fruit is high in potassium, calcium, and other important components such as vitamins. And minerals that help lower blood pressure and prevent many heart diseases.
- Improves vision.
Due to the high content of carotenoids, lutein, and fiber, avocados actively protect against all kinds of eye diseases. Such diseases include cataracts, glaucoma, macular degeneration, and dry eye syndrome.
- It helps the blood coagulation system to function normally.
It contains Vitamin K, which is not destroyed by heat treatment and helps the blood coagulation system function well.
- Relieves bad breath.
Bad breath is a direct result of digestive problems. Avocados have a positive effect on the digestive system, thereby eliminating bad breath. Bad breath can be eliminated by improving the root cause and digestive health.
The antibacterial and antioxidant flavonoids contained in avocados kill the bacteria in your mouth, tongue, and teeth which can lead to bad breath.
- Prevents arthritis.
For the prevention of arthritis, avocado is an excellent dietary food that is equal to soybeans. It has an anti-inflammatory effect in diseases of the joints, osteoarthritis, etc.
- Strengthens the immune system.
This big delicious fruit contains large amounts of vitamin E, that helps to increase immunity. That protects the body from harmful environmental factors and various stresses.
- Promotes body resistance to free pathogens.
Recent studies have found that avocados increase the ability of cells to fight foreign pathogens. The experiment was conducted on yeast that was exposed to free pathogens.
Avocado oil enhanced yeast resistance to free pathogens. Thus, medical experts have suggested that avocado oil has a similar effect on human cells as well.
- Prevention of stomach ulcers.
Avocado contains all the necessary vitamins and minerals that are needed for the prevention of various gastrointestinal diseases. In addition to the preventive effect, the fruit helps in the treatment of gastric ulcers as well.
- Reduces the risk of kidney stones.
Avocados reduce the risk of kidney stones. Due to the reduced amount of calcium, it dissolves the formed stones and removes them from the body through the urethra.
- It helps to cleanse the body.
Avocado oil is rich in chlorophyll, which is a natural source of magnesium. Chlorophyll is one of the best natural substances that remove heavy metals from the body.
It removes lead and mercury from the brain, kidneys, liver, and other vital organs. Avocado oil fully detoxifies the body and reduces the risk of many diseases.
To ensure the cleaning effect of chlorophyll, regularly add avocado oil to dressings for salads and other dishes.
- Prevents periodontal disease and other dental diseases.
According to studies, avocado oil helps in preventing periodontal disease, which is a progressive disease and can lead to tooth decay.
The anti-inflammatory properties of avocados, thanks to the enzymes contained, reduce gum inflammation, which prevents the occurrence of periodontal disease.
- Eliminates swelling.
100 g of avocado contains a fifth of the body’s need for potassium. This trace element is a sodium antagonist, which is harmful to the body, as it retains water in it.
If there is a lot of sodium in the diet, but not enough potassium, this leads to an increase in blood pressure and the formation of edema. When using avocado, the harmful effects of sodium are leveled.
- Prevents the occurrence of arrhythmias.
Potassium is necessary for the functioning of all electrical tissues of the body. These tissues include the nervous and conduction systems, as well as the heart.
Without potassium, the correct functioning of these systems is impossible, which means that the muscles will become weaker, nerve conduction will decrease. A lack of potassium arrhythmia occurs, which can lead to cardiac arrest.
- Enhances sex drive.
Avocados are credited with the properties of an aphrodisiac. It is a tool that enhances sex drive and improves potency.
- It is a prophylactic against infertility.
Avocados improve sperm motility, thereby increasing the chances of successful fertilization.
- It provides prostate health.
Monounsaturated fatty acids can also significantly reduce the risk of inflammation in the body. Beta-sitosterol protects against prostate diseases, it reduces the risks of developing prostate cancer.
- Avocado fat helps you draw nutrients from plant foods.
Eating nutrients does not mean that you have won. Your body needs to digest them. Some nutrients are fat-soluble, which means that they need to be combined with fat for the body to use at all.
These include vitamins A, D, E, K, along with antioxidants such as carotenoids. Studies have shown that adding avocado or avocado oil to salad or salsa can increase antioxidant absorption by 2.6 to 15 times.
Avocado is therefore not only very nutritious but can also dramatically increase the nutritional value of the other plant foods you eat.
- Prevention of osteoporosis
Half of the avocados provide approximately 25% of the daily recommended intake of vitamin K, a nutrient that is often overlooked but essential for healthy bones.
Vitamin K is often overshadowed by calcium and vitamin D, which are important for maintaining healthy bones. However, enough vitamin K is needed to increase calcium absorption and reduce calcium excretion.
- An ally against the risk of heart attack
As we have already said, this fruit is renowned for its remarkable content of healthy fats, which promote good cholesterol (HDL) levels. This type of cholesterol can help prevent heart disease and stroke.
So if you have a history of a heart attack in the family, you need to include it in your diet. Besides, for people suffering from high cholesterol, avocado is excellent.
- Liver care
The chemicals in avocados appear to be very good at reducing liver damage. These organic compounds help improve liver health. Liver damage can be caused by several factors, with hepatitis C being the most important.
The results of a research study published by the American Chemical Society suggest that avocados can play an important role in strengthening and protecting your liver from a variety of diseases.
- Improves cognitive function
Avocados can help improve cognitive function in healthy older people by increasing the amount of lutein in the body. Lutein is a carotenoid in fruits and vegetables that has strong antioxidant and anti-inflammatory properties.
According to a 2017 study in Tufts University’s Nutrients magazine, daily avocado refreshment increased lutein levels in the brain and eyes of healthy older adults, which in turn helped improve their memory and problem-solving skills.
However, overconsumption of any food no matter how beneficial they are should be avoided. The benefits of avocado are more than the side effects of the fruit.
This doesn’t mean that you can eat them in large quantities. Half to one avocado per day would be an adequate amount for your health.