Avocado - Here's Everything You Need To Know About The Superfood

A native fruit of Mexico, Avocado has gained popularity as a superfood in the recent times. Avocado is celebrated because of its rich, creamy, buttery texture. It is being used in everything from smoothies to sandwiches to even desserts. Followers of healthy diets recommend incorporating this fruit in your daily diet. Here's all that you need to know about these green goodness!

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WHY IS AVOCADO A ‘SUPERFOOD’?

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• MOST NUTRIENT-DENSE FRUIT

Avocados are an excellent source of essential vitamins A, K, C, E, B5, B6, D, riboflavin etc. It is also the most nutrient-dense fruit containing iron, potassium, calcium, copper, phosphorus, zinc and folate. Avocados are also rich in anti-oxidants.

• PREVENTS CANCER AND OTHER HEART DISEASES

Although avocados have high-fat content, they are an excellent source of ‘healthy fats’ i.e. monosaturated fats. The unsaturated fats in the fruit are comparatively healthier for the heart health than the saturated ones. It lowers the blood pressure and cholesterol levels, subsequently protecting the heart against numerous diseases. According to studies, avocados reduce inflammation and are effective on the cancer genes.

READ: What Is Cholesterol And How Is It Connected To Heart Health?

• HELPS IN WEIGHT MANAGEMENT

The fruit has more soluble fibres present than any other fruit. Eating a fibre-rich diet has been linked to many health benefits like weight loss, treating constipation, reducing blood sugar spikes and aids metabolism.

• GREAT FOR LIVER AND KIDNEY HEALTH

Avocados are known to aid liver health and kidney health. The presence of certain types of organic compounds in avocados tone up the liver and protect it from diseases. Also, avocado helps maintain the fluid levels in the body and thus prevent chronic diseases relating to the kidneys.

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HOW TO IDENTIFY A GOOD, RIPE AVOCADO?

Purchase an avocado that is perfectly green, free from any brown spots or blemishes. While ripe avocados are the perfect addition to almost anything, unripe/overripe avocados just taste bad. Press the avocado lightly. If it feels firm, it is under and if it feels too mushy, it is over. The perfect avocado should yield to a minimum amount of firm yet gentle pressure. It feels slightly soft, but not mushy.

HOW CAN YOU USE AVOCADO IN YOUR DIET?

1. Guacamole

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It is the most popular use of avocados. The most common recipe is a ripe avocado is mashed and combined with salt, pepper, garlic, tomatoes, onion and coriander. Lemon juice is added at the end for a little bit of zing and also to stop the oxidization process. It can be consumed as a dip or spread or just a chutney by the side.

2. Butter Substitute

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Due to its high-fat content and creamy texture, butter can be comfortably replaced with avocados. Avocados enhance the flavour significantly and are a much healthier choice. A cup of butter should be substituted with a cup of pureed avocados.

3. Salads and Sandwiches and Smoothies

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Avocados can be consumed directly as a fruit. Sliced avocado pieces are used in salad bowls and sandwiches, which adds a rich taste to them. Green smoothies incorporating avocado are in vogue. Due to its mild taste, avocados are not overbearing and provide a silky texture to the drink.