At El Chubby’s Fresh Mexican Grill in Aurora, we want to share the many health benefits of avocados with you. We know guacamole is a crowd favorite in Mexican cuisine, now find out why it’s also a healthy choice.
Did you know that avocados are sometimes called alligator pears because the skin of the avocado is much like an alligator, green and bumpy, and avocados are shaped like pears. There are a number of different kinds of avocados but the most popular kind in the United States is the Haas avocado. Trivia aside, here are the many health benefits of avocados.
Avocados are Delicious and Nutritious
Many people would agree that avocados are delicious. They are also incredibly nutritious, making it a great ingredient to add to any dish, tacos to burritos.
Avocados are frequently called a “superfood” because of the amount of vitamins and minerals they contain. A 3.5 ounce serving of avocado is a great source of:
- Vitamin K (26% of RDA)
- Folate (20% of RDA)
- Vitamin C (17% of RDA)
- Potassium (14% of RDA)
- Vitamin B5 (14% of RDA)
- Vitamin B6 (13% of RDA)
- Vitamin E (10% of the RDA)
Additionally, avocados also have smaller amounts of manganese, magnesium, copper, zinc, iron, Vitamin B3, B2, B1, and Vitamin A. Overall, the avocado contains over 20 different vitamins and minerals. It contains 7 grams of fiber and a great amount of healthy fat. Plus, avocados have no cholesterol or sodium, so don’t hesitate to add a side of chips and guacamole to your next order.
More Potassium than a Banana
The standard American diet usually does not contain enough potassium, so many people are not getting enough in their daily meals. One of the many health benefits of avocados is that they have a spectacular amount of potassium: 100 grams in a 3.5-ounce serving. This is 14% of your recommended daily allowance, which is higher than a banana. More potassium can help lower your blood pressure. High blood pressure is a risk factor for heart attacks, strokes, and kidney failure.
Monounsaturated Fatty Acids
Avocado is high in fat but that should not scare you because most of the fat in an avocado is oleic acid. Oleic acid is a monounsaturated fatty acid, which is a major component in olive oil. This acid is associated with reduced inflammation and has been shown to have beneficial effects on genes linked to cancer. The fat in avocados is also resistant to the high-heat oxidation that occurs in many other oils. This makes avocado oil a healthy cooking choice and avocado a no-brainer addition to your taco salad from El Chubby’s.
High in Fiber
Another of the many health benefits of avocados is that they contain an impressive amount of fiber. Fiber is known to assist with reducing blood sugar, can be a contributing factor in weight loss efforts, and high-fiber diets are associated with reduced risk of a number of diseases.
It is important to understand that 75% of the fiber in an avocado is insoluble. Insoluble fiber is known to offer digestive benefits. It is also good for constipation and can help reduce the occurrence of hemorrhoids. The other 25% of the fiber is soluble. Soluble fiber can help with lowering blood sugar and improving cholesterol. Soluble fiber is associated with improving and feeding friendly gut bacteria.
Improving Cholesterol and Triglycerides
Heart disease is one of the most common causes of death in the world. There are several markers that can increase the risk of heart disease: high cholesterol, triglycerides, inflammation, and high blood pressure are some of the markers.
Eating avocados regularly has been shown to reduce overall cholesterol. It has also been shown to reduce triglycerides, increase HDL cholesterol and lower LDL cholesterol. HDL cholesterol is the “good” cholesterol and LDL is the “bad” cholesterol. Just another of the many health benefits of avocados.
Healthier People Eat Avocados
The dietary habits of 17,567 were analyzed and people who eat avocados were generally healthier than those that did not eat them. Overall, those who ate avocados ate more nutrients overall and were less likely to have metabolic syndrome. People who ate avocados were more likely to weigh less. They were also more likely to have less belly fat and a lower BMI.
This information does not mean that avocados alone caused these people to be healthier, only that people who ate avocados were more likely (this is correlation, not causation) to be in better health overall.
Avocados Helps You Absorb Nutrients
Many people struggle not only with getting enough various nutrients in their diet but also with absorption. Fat-soluble nutrients, such as vitamins D, E, K, and vitamin A require fat to be better and more fully absorbed. Some antioxidants, such as carotenoids, are also fat-soluble.
In one study, adding avocado or avocado oil to a salad or salsa increased the absorption of nutrients dramatically. This means that adding avocados to food or plant food in particular (because it tends to be more nutrient dense) will increase the amount of nutrients your body absorbs. This is one of the many health benefits of avocados and a great reason to add avocado to all your Mexican food favorites.
Avocados are Antioxidant Powerhouses
Avocados have high amounts of antioxidants, in addition to being full of nutrients. Avocados contain good amounts of Zeaxanthin and Lutein, which are considered key nutrients for eye health. Some studies have linked these antioxidants with a reduction in macular degeneration as well as a reduction in cataracts. This makes an avocado a prime candidate to add to your plate to improve your eye health.
Avocados May Assist with Weight Loss
One study found that people who ate avocados with their meal felt more satisfied and less hungry than those who did not. Additionally, those who had an avocado with their meal were less likely to be hungry over the following five hours. Given all the other health benefits of eating avocados, this makes an avocado a great candidate for healthy eating and weight-loss.
Now that you know some of the many health benefits of avocados, add some to your meal plan to improve your overall health in a delicious and nutritious way. If you don’t feel like cooking, come see us at El Chubby’s Fresh Mexican Grill in Aurora. We have some excellent guacamole to add to your meal.