The green fruit has become a staple in kitchens around the world. And with good reason, CNN nutrition advocate Lisa Dreyer says avocados have many health benefits and are a versatile ingredient in cooking.
She uses this fatty fruit in soups, sauces and even chocolate truffles. Depending on how the avocados are baked, avocados are a great replacement for fat, which won’t make your dessert taste like avocados.
They are packed with nutrients and can be a helpful addition to a balanced diet. Avocados are good for your health:
It is high in omega-3 fatty acids, which help lower low-density lipoprotein cholesterol. Often referred to as LDL cholesterol, it is known as High-density lipoprotein, or HDL, is “bad cholesterol,”
; Drayer said.
Most of the cholesterol in the human body is bad cholesterol. According to the U.S. Centers for Disease Control and Prevention, the CDC website states that people with high cholesterol have an increased risk of stroke or being diagnosed with heart disease.
2. It’s a good source of potassium.
A 100 g (3.5 ounce) serving of avocados contains 485 milligrams (0.02 ounces) of potassium, according to the U.S. Department of Agriculture. in comparison Bananas have 358 milligrams (0.01 ounces) of potassium per 100 grams.
Minerals regulate nerve activity and move nutrients into cells while eliminating waste products. According to data from the United States Library of Congress.
Potassium also works to fight high blood pressure, according to the American Heart Association. High levels of sodium can raise blood pressure, the CDC says, and potassium helps more sodium get out of the body through urine. This lowers our blood pressure, the American Heart Association says.
3. Packed with Monounsaturated Fats
Monounsaturated fats are fat molecules with a single unsaturated carbon bond, says Drayer. Simply put, polyunsaturated fats work to lower LDL cholesterol without affecting HDL, the good cholesterol. she added
When you have too much LDL cholesterol, it hardens the edges of your arteries and narrows them, according to the Mayo Clinic, which reduces blood flow in your arteries. This can cause blood clots and other medical complications.
4. High in fiber
Avocados contain nearly 7 grams (0.25 ounces) of fiber per 100 grams (3.5 ounces), according to the USDA.
More fiber foods tend to keep you fuller longer than low-fiber diets, the Mayo Clinic says. This makes avocados a great option for those looking to lose weight, according to the Mayo Clinic.
5. Avocados are rich in folate.
The high-fat fruit is rich in folate, with 81 micrograms (0.0000028 ounces) per 100 grams (3.5 ounces) of avocados, according to the USDA.
Folate is a B vitamin important for proper brain function and a healthy pregnancy, Drayer says.
The National Institutes of Health for Dietary Supplements recommends that women of childbearing age have 400 micrograms (0.000014 ounces) of folate per day. Pregnant women should increase their intake to 600 micrograms (0.000021 ounces) per day, according to the agency..
Folate can help prevent birth defects. especially those that affect the baby’s brain and spine. during the first week Of pregnancies, according to the CDC, the article says about half of the pregnancies in the United States are unplanned. This is why it is important for all women of childbearing age to have enough folate as part of a normal diet.
Avocados are an excellent source of nutrients. And it can help lower LDL cholesterol. It can also keep you satisfied for longer.
as with other high-fat foods Avocados are calorie dense. This means there are a lot of calories per gram. 100g (3.5 oz) avocado serving at 160 calories, according to the USDA.
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As long as you are aware of the consumption of avocados as they are high in calories. They’re a great addition to your diet, says Drayer.
Guacamole is a popular avocado dish that is easy to make and is a crowd favorite. This is a classic recipe, including one that has an extra spin on the dip with sun-dried tomatoes and bacon.