The Super Fruit
There is now a hype about the positive effects of avocado for weight loss. Avocado has been in our list as one of the superfoods for weight loss.
It has the curves and the glow. Not to mention it looks like a deformed skull of an ancient man. It is ugly. Though I agree, I never thought that this has become a jewel by health cautious people. The vegans have their own opinion, beholding this one of their main ingredients where it’s really safe to prove that they don’t need meat in every meal.
Considered as the healthiest fruit, the avocado, with its primitive name, this small pear-shaped from the Lauraceae family is bombarded with nutrients compared to other regular contemporaries.
It is commonly available in tropical places like the Philippines, Vietnam,and brazil. Mexico on the other hand, has the largest supply of avocados in America.
The avocados are commonly known for their silky, creamy texture and rich flavor. Most people described it as nutty or nut-like fruit.
A dietician may not like the description that its creamy texture were caused of its high fat content. However, the catch is that it is unwise to judge immediately.
Research shows that its fat content had its perks for the body. Logically speaking, it is not considered healthiest if the nutrition content consists of undesirable risks.
Its fat content varies on its size. Smaller avocado has high at value and its contrary when it is much bigger. Its popular on most cuisine where it has several recipes involving avocado.
At later part, most popular recipes will be provided especially those that can be added to your weight loss program.
Trivia: Super fruit mania
Like any of us, avocados has its own past, evolution and path to popularity. Knowing how it originates simply is astounding that no matter how you look at this silly little fruit, it makes you wonder how it became so interesting.
First , avocados were present around 8000 to 15000 years ago. Archaeological evidence shows that it manages to support the natives in south central mexico, especially peru,.
In 1982, Daniel H. Janzen state on his research that avocado is one example of evolutionary anachrosm.
It means that it is being eraced with ecological adaptation supporting now extinct large animals such as ground sloth.
It is said that the fruit may have evolved to be swallowed whole and excrete in pre historic mamals dung for sprouting.
In 1519, the book Suma De Geographia Que Trata De Todas Las Partidas Y Provicias Del Mundo, written by Martin Fernndez de Enciso , is the first unequivocal account of the avocado.
The first detailed description of the fruit was written by Gonzalo Fernandez de Oviedo y Valdez in his work Sumario de la natural historia de las Indias in 1526. Han sloan was he one who first use the word “avocado” in 1669.
The avocado was spread by adventurers, explorers and merchants, a token which they brought home after years of expeditions and travels on some parts of the equator.
It didn’t take long tht it was widely accepted by the world. In 1601, the plant was introduced to spain, Indonesia around 1750, Mauritius in 1780, Brazil in 1809, the United States mainland in 1825, Africa and Australia around 19th century, and Israel in 1908.
Today, Avocado production became popular in every corner of the Globe. Mexico became the largest avocado growing country.
In 2013, the country dedicated 415,520 acres of land for avocado production that lead to 1.47 million tonnes of the fruits harvest . In 2014, the over-all avocado production was 5 million tonnes that includes the number on other major producers include Dominican Republic, Peru, Indonesia, and Columbia.
New research shows that avocado has anti-cancer element making it a demand on most countries particularly in US, where the capita consumption grown from 2 pounds in 2001 to 7 pounds in 2016.
The Benefits: Avocado for Weight Loss
With its incredible nutrition facts, avocado has its own moments towards dietary plans and healthy cuisine. Its prized nutrients until now are still evolving that every now and then, avocado still has its mysteries yet to be uncovered.
Dieticians never doubt its existence was also be treated as part of every dietary food shopping list. Most weight loss practitioners also recommends avocado as part of their plan.
It has 4% more potassium compared to bananas. Most people aren’t getting enough potassium today. They peek on commercialized banana not knowing avocado can actually provide more. Potassium helps maintain electrical gradients on the body cells and serve various important functions.
Research shows that with high potassium intake can reduce blood pressure which lessens the risk factors of heart attack, strokes, and kidney failure. Doctors prescribed potassium to patients with heart failure or hypertension to stabilize their blood pressure.
• Fatty Acid Composition.
Seven percent mono unsaturated fatty acid, 13% polyunsaturated fatty acid and 16% saturated fatty acid comprises avocado.
It maybe fatty but it’s fats promote healthy heart. It maneuvers by balancing blood lipids using its fatty acid composition.
People exposed to unhealthy living are often risked of arteriosclerosis. This disease is characterized by the hardening of the arteries that cuts off blood flow.
Other than those healthy fats, avocado has fiber, beta sitosterol, magnesium and potassium. These nutrients help lower down high blood pressure according to studies.
Avocado contains Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, vitamin B6, and Vitamin E. It also contains 160 calories and grams of protein.
It may have 9grams of carbs however, it’s not a bad news for those who are currently on low carb diet, 7 grams composing I are fiber which means there are only 2grams net carbs making avocado one accessible food for weight loss.
It contains oleic acid, a mono saturated fat for sharper brain and memory. This compound is the reason why avocados have yellow flesh in it.
This also helps boost human immune system. This is some of the reason why avocado is one high nutrient dense fruit.
Avocado for Weight loss
Nothing would please you more than eating all the stuffs you like without getting fat. Facing reality is quite difficult especially when you look at the mirror and the results of your stress eating shows an image of inconvenience and diffidence.
Weight loss is one typical idea for those who are therapeutically in need of it and those who are willing to transform from good to a more better lifestyle.
It’s not easy to lose weight especially tasty high carbs foods keep on emerging every now and then.
The temptation is real. It is somehow true to those who really wanted results are the ones who have the meat to acquire it. Managing your weight-loss program may be tricky from the start.
Knowing avocado as the healthiest fruit, health enthusiasts raise a thumb for it to be part of their shopping list.
Although it’s known to be high in fat, 75% of it in avocado is unsaturated, Making them a great substitute for foods high in saturated fat.
It has low calorie , rich in vitamins, and full of important nutrients, it’s what weight managers could ever ask for.
Compared to eating vegetables, you won’t get better benefit without adding a little fat, study say.
Researchers suggest to swap regular oil to avocado oil. Avocado oil is rich in monounsaturated fat and oleic fatty acids that reduce abdominal fat.
This may lead to the decrease of the risk for metabolic syndrome. Furthermore, this may prevent body fat distribution around the belly by down regulating the expression of certain fat genes.
Popular Avocado Recipe
To start your weight loss program with avocado, here are some popular recipe for your avocado weight-loss bonanza :
Avocado Detox Smoothie
1 1/2 cups apple juice.
2 cups spinach or kale (stemmed and chopped)
1 apple (unpeeled, cored, and chopped)
1/2 avocado (chopped)
We know how smoothie works. Have the ingredients then blend it your way to weight loss.
1 1/2 tablespoons butter or olive oil
1 minced shallot (onion or garlic works too)
8 ounces sliced baby portobello mushrooms
1 cup cherry or grape tomatoes
2 cups chopped kale, stems removed
salt to taste
8 pieces thick, sturdy wheat bread
1. Heat the butter in a large skillet over medium high heat. Add the shallots; saute until translucent. Then, add the mushrooms and saute until browned lightly on the outside. Next, add the tomatoes and kale; saute until wilted and warmed through. After that, remove from heat and season with salt.
2. First, mash the avocado in a bowl with a fork. Spread some avocado on the surface of each piece of bread.
Then, assemble the sandwiches by carefully arranging the vegetables on the bread. Get as many veggies on as you can because the sandwiches sink down when you use the panini press.
3. First, add the cheese on top of the veggies if you want, cover with another slice of bread, and place on a preheated panini press.
Next, remove the heat when the bread is browned on the outside. If you did not cut the tomatoes, be careful as they might burst when you bite into them and they will be hot!
6oz/170g snap peas, strings removed
1 bunch of red radishes, scrubbed and tops trimmed
1 Tablespoon/15ml avocado oil (or extra virgin olive oil)
½ teaspoon sea salt (divided use)
¼ cup/40g shelled hemp seeds
¼ cup/60ml filtered water
The juice of ½ a lemon
The flesh of ½ a small avocado
1 small handful fresh chives, plus more to top
About 8 small red cabbage leaves
Make the Slaw:
1. With a sharp knife thinly slice the snap peas and radishes lengthwise into thin strips.
2. Then, alace into a large bowl and toss with the avocado oil and ¼ teaspoon salt .
3. Lastly, set aside to marinate while making the avocado chive cream.
Make the Avocado Chive Cream:
1. First, soak the hemp seeds with the filtered water in a small bowl and set aside for 15-20 minutes. In a small blender jar or food processor , then combine the soaked hemp seeds and water, lemon juice, avocado, chives and remaining salt.
2. Next, blend on high until smooth and creamy, adding additional filtered water as needed to create a smooth sauce.
Make the cabbage cups:
1. First, lay the cabbage leaves on a serving platter and fill with the snap pea slaw.
2. Lastly, top with a spoonful of avocado chive cream and a few chopped chives and serve.