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Health Benefits of Avocado with Recipe

Avocados are some of the healthiest fruits people can eat. It can be safely added to various meals like salads and even smoothies. The following are the health benefits and sample recipe for avocado.

Health Benefits

Cardiovascular Health

One benefit of avocado is the promotion of the health of the heart and blood vessels. Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. As per the publication, regular consumption of the sterol or even other plant sterols has proven their efficacy when it comes to maintaining healthy cholesterol levels. This means avocados have the power to prevent cardiovascular disorders like atherosclerosis, coronary artery disease, and cerebrovascular accident, which is more commonly known as stroke.

Digestive Health

Another benefit of avocados is the promotion of digestive health. According to Authority Nutrition, avocados are rich in fiber, which acts as sweep and promotes intestinal motility and metabolism. Thus, it prevents conditions like constipation, hemorrhoids, and diverticulosis. As per the publication, avocados have soluble fiber, which is capable of feeding the beneficial gut bacteria in the intestines, which then promotes bodily function. Also, it is noted that a 100-gram or 3.5-ounce serving of the fruit has seven grams of fiber, which accounts to 27 percent of the recommended daily amount. Hence, fiber helps promote digestive function, along with weight management and metabolic processes.

Musculoskeletal Health

The health of the muscles, bones, and joints is one of the health benefits of eating avocados. According to Well-Being Secrets, the oils found in avocados are capable of suppressing and treating the symptoms of people suffering from arthritis, which has become one of the common diseases in the West. As per several trials, as cited by the publication, avocado oil and soybean oil have proven their efficacy in terms of symptom reduction in arthritis, particularly in the knee and hip area. Also, avocados contain potassium, which promotes muscle contraction and strength; thus, eating avocados prevents muscle weakness, just like when a person eats bananas.

Sample Recipe

One recipe for avocado is Avocado Hummus and Asparagus Bagels. According to Taste AU, the ingredients include the following:

asparagus

bagels

haloumi

ground cumin

smoked paprika

ripe avocado

chickpeas

lemon juice

tahini

coriander

flat-leaf parseley

olive oil

garlic clove

Moroccan seasoning

To prepare, as per the publication, the cumin and paprika are toasted in a small frying pan over medium heat for one minute or until the smell becomes aromatic. Then, the dish is transferred to a food processor. Next, the lemon juice, tahini, chickpeas, and avocado are added and processed until smooth. Then, seasoning is added for taste. After that, the lemon juice, oil, parsley, coriander, Moroccan seasoning, and garlic are combined in a small bowl. Once done, a barbecue grill is preheated to high. Then, the asparagus is added and cooked for two to three minutes or until it becomes lightly charred. Next, it is transferred to a plate. The bagels are toasted and cut-side down on the grill for one minute or until toasted. Then, the haloumi is cooked on the grill for one minute each side or until charred, before transferring to a plate. The bagels are placed on serving plates

Avocado is one of the healthiest fruits people know today. Hence, it should be added to various dishes prepared for the entire family.

 

 

Source: greenmonday.org

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