The avocado superfood is well-known around the world for its many health benefits and rich nutrient profile. There is a very good reason that the avocado is considered a superfood. And near the top of the list of superfoods, at that.
Though they don’t look inviting and succulent at first glance, avocados are incredibly beneficial, delicious, and go well in many recipes. For many people it is a somewhat acquired taste, but if you give them a chance, you’ll no doubt fall in love with these wonderful fruits.
Today, we’ll go over everything you need to know about the superfood. Let’s dig in.
What Is Avocado?
Avocados are pear-shaped fruits that grow in tropical climates. As a fruit, avocado is unique and quite different from most other foods in its family. Where most fruits are rich in carbohydrates, avocado is rich in fat. And just to be clear, very, very healthy fats.
One medium-sized avocado has approximately 190 calories. And that’s 190 of the healthiest calories that you can consume!
Also, where most fruits seem inviting, avocados typically have rough and dark outer skin. The inside of the avocado is buttery thanks to the rich fat contents. There is also a large seed in the middle.
Typically, the taste of avocado is described as nutty, earthy, and fresh.
Avocados have earned their title of a superfood due to their rich nutrient profile and numerous health benefits. Speaking of that:
What Health Benefits Does Avocado Offer?
The avocado superfood is well-known for the numerous health benefits it offers. Specifically, the fruit provides us with a range of nutrients. It is rich in heart-healthy monounsaturated fats and vitamins A, B (B1, B2, B3, B5, B6, B9), C, E, and K. It also contains potassium, copper, iron, zinc, manganese, and phosphorus. (1)
Together, these nutrients support our health and well-being. The avocado superfood is also rich in dietary fiber that keeps our cardiovascular and digestive systems intact. Further, research shows that avocado consumption can lower bad cholesterol and blood triglyceride levels. (2)
Besides that, regular avocado consumption is linked to improved eye health and sight, reduced risk of cancer, a lower body mass index (BMI), and more effortless weight loss.
According to research, we should aim for around two whole avocados per week, the equivalent of eating halves on four days.
How to Buy The Right Avocado
Getting yourself the right avocado is not difficult. If it’s too soft or mushy, avoid it.
If it is rock hard, it might take a week or two for it to soften to the point where you can eat it.
You should look for avocado in the middle. It should be slightly soft when you push on the skin, but not rock hard. This is the sweet spot where you can eat very easily in the coming few days.
How to Prepare An Avocado
Preparing the avocado superfood is incredibly simple. The best part is, it goes well with many foods and can add taste and texture to various recipes.
Avocado as a Snack
Your most straightforward option to prepare the avocado as a snack, is to cut it in half and remove the seed. It’s easiest to cut the avocado horizontally (short way), and not vertically (the long way).
Once you’ve cut it in half and discarded the seed, use a spoon to eat the half or scoop it up and add it to a recipe. For example, you can add avocado to a salad, eggs, or another recipe. Thanks to its buttery and creamy texture, it goes well and makes any dish all the more delicious.
You can put the other half in a Ziploc bag, seal it, and put it in the fridge for the next day.
So make sure to include the avocado superfood in your weekly diet! It’s a powerhouse superfood that will add a lot of value to your overall body wellness. Shoot for four days a week eating an avocado half, which is about 90 calories.
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David Williams
A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- Zelman, K. (2020). Health Benefits of Avocados. WebMD.
https://www.webmd.com/diet/ss/slideshow-avocados-health-benefits. - Mayo Foundation for Medical Education and Research. (2018). Can eating certain foods help improve your cholesterol levels? Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192#:~:text=Avocados,who%20are%20overweight%20or%20obese.
