Without a doubt, avocados are probably one of the most popular plant-based foods available to us. This fruit (and, yes it is a fruit) is a healthy source of fat that is nutritionally dense, super tasty, filling, and pairs perfectly alongside a variety of dishes. Their texture offers a satisfying creaminess, while remaining savory, and their vibrant green color makes almost any food look a lot healthier! Avocados can be eaten raw, as is, into delicious dips, our favorite being a smooth & creamy guacamole, or even baked and made into truffles and other delicious desserts. Talk about versatility!
Eating avocados fuels your body with several of the nutrients it needs to perform at its best. By eating simply one half of an avocado a day, you are consuming 6g of fiber, alongside with a healthy dose of vitamins A, E, K, and brain-supporting fats.
Our society seems to want to steer clear of fats in all forms as a way of keeping the number on the scale low, but this couldn’t be further from the truth! Fat sources are truly a necessity for both the brain and the body. Fat is a means to absorb vitamins, and when you lack fat, you may experience hair loss, a weakened immune system, and vitamin deficiencies. Another thing to keep in mind is that your brain is made up of about 60% fat, therefore replenishing your brain cells with healthy fat sources, such as avocados, is a treat you can give your brain.
Benefits of eating healthy fats
Healthy fats are essential and serve as a necessity for the body’s ability to absorb vitamins, and when too much fat is lacking, the immune system can be weakened, and thus vulnerable to infections. Unless you have to cater to a certain health condition, the body needs approximately 20-35% of its total daily calories from healthy fats, and fewer than 10% of calories per day from saturated fats. They are a source of energy to fuel body functions and activities, and are also vital to biological functions such as growth and development.
Studies have shown a link between eating healthy fats for maintaining better brain health. The brain is, after all, made up of about 60% fat. Essential fatty acids (EFAs), particularly omega-3 fatty acids, not only help build the brain structure, but they are involved in the functioning of neurotransmitters, which are messengers in the body.
Avocados contain lutein and zeaxanthin which are antioxidants that can help protect your eyes from harmful light waves, basically acting as a natural sunblock.
Due to avocados being high in fiber, magnesium, and healthy unsaturated fats, they help keep your heart healthy. The fiber helps reduce cholesterol levels, while the magnesium helps to maintain a regular heart rhythm.
Additional benefits of eating healthy fats include:
-lower risk of heart disease and stroke
-lower LDL cholesterol levels, increase “good” HDL levels
-lower triglycerides associated with heart disease and inflammation
-lower blood pressure
-promote normal functions of brain and nervous system
-protect against dry eye disease
-reduce inflammation in the body
In addition to being an excellent source of healthy fats, avocados are also rich in folate. Folate is a B vitamin that is critical for forming red blood cells, as well as aiding in the healthy development of babies while still in the mother’s belly. It also works to increase and improve cognitive functions, and may be helpful when used by those suffering from depression.
How to add more avocado into your diet
Fortunately, this is one healthy food that you will be excited to include more of in your diet. Before you add any avo onto your plate, you’ll want to be sure that it is ripe and ready to eat. You can do this by gently squeezing an avocado in your hand, and if it is slightly tender, it should be good for consumption. Additionally, to peek inside the fruit to see the vibrant green color we all look forward to, simply use your thumb to push back the stem at the top, and if it is green, you, my friends, have a perfectly beautiful avocado!
You’ll also want to make sure that you get your avocados from a trusted source. At Farmbox Direct we bring you groceries delivered to your home. We are a fresh produce delivery service that almost always includes tasty green avocados in our boxes, and we deliver nationwide.
Easy ways to add more avocado into your diet include adding fresh slices on your morning toast, along with a smear of hummus, or simply a sprinkle of black pepper and salt. You can make fresh guacamole to keep on hand in your refrigerator for a healthy snack. Just cut up some veggies and you’ll want to keep crunching when you have a delicious home-made avocado-dip already prepared and ready to eat. It can even be as simple as topping your main dishes with a few slices or a spoonful of mashed avocado, before spritzing with some lemon juice. And there you have it!
Check your Farmbox Direct boxes for fresh avocados! Try out this little avocado toast recipe below and give us a tag at @FarmboxDirect and make sure to use the hashtags #FarmboxDirect and #FarmboxLiving so that we can see how the recipe turns out!
Avocado Toast Recipe
- 4 large eggs
- 1 medium avocado
- 2 tbsp yellow onion, diced
- 2 tsp mustard of choice
- salt and pepper to taste
- Add eggs to a small saucepan with a lid and cover with water. Bring the water to a rolling boil. Cover, and turn off the heat, leaving the pan on the burner. Allow the eggs to cook in the hot water for 10-12 additional minutes.
- Strain and cool them off by running cold water over the eggs to stop the cooking. Set aside to cool.
- Slice the avocado in half, pivoting around the pit. Open the two halves and spoon the fruit out of the shell, discarding the pit. Finely dice the yellow onion.
- Add the avocado, mustard, and onions to a large mixing bowl and stir until the avocado is smooth.
- Once the eggs are cooled enough to handle, peel and chop into small pieces. Add the eggs to the avocado mixture and stir until well combined. Enjoy within 3 days.
Serving Size: ½ cup (4 servings)
Time: 25 minutes
Nutrition Facts: Calories: 132, Total Fat: 10g, Total Carbohydrate: 4g, Dietary Fiber: 3g, Protein: 7g