Avocados are nutrient-dense food and contain about 20 minerals and vitamins, from healthy fats, folic acid, fiber, and potassium to B vitamins and vitamin E.
Given their robust nutritional profile, it`s no wonder they provide a wide plethora of health benefits. Here are some of them:
1. Healthy for the heart
Avocados are packed with beta-sitosterol, which has been shown to help maintain healthy cholesterol levels.
2. Great for vision
Lutein and zeaxanthin are phytochemicals which provide antioxidant protection and help minimize damage. Since the fats in avocados promote absorption of other antioxidants, their regular consumption may lower the risk of age-related macular degeneration.
3. Osteoporosis prevention
Vitamin K found in avocados has been shown to promote bone heath by reducing urinary excretion of calcium and increasing its absorption at the same time.
The phytochemicals extracted from avocados are capable of inhibiting the growth of cancerous cells and promoting death of cancer cells.
5. Healthy babies
Regular consumption of avocados lowers the risk of both miscarriage and neural tube defects.
6. Lower the risk of depression
Avocados are packed with folate which lowers the risk of depression by helping prevent the accumulation of homocysteine, a substance which inhibits the delivery of vitamins and minerals to the brain.
7. Antimicrobial action
Avocados posses substances which exhibit potent antimicrobial activity.
8. Osteoporosis treatment
Saponins in avocados are associated with relief in knee osteoarthritis symptoms.
The only problem with avocados is that they tend to get brown too quickly. There are various tips on how to extend their ripeness, such as using lemon juice or wrapping on the surface, but most of them don’t work. Your avocados will soon turn brownish and you will have to scrape off this film prior consumption.
There is no need to worry, though! If you are looking for a way to extend the ripeness of your avocados and help them maintain their color and firmness, read on!
Place the avocado halves face down into a 1/2 –inch pool of water in an airtight container. Close the lid and put the container in the refrigerator. Your avocado will stay green for up to three days!
Simple as that, yet it works! Even more, the same trick can be used for after your avocado has been made into guacamole.
Put the guacamole in an airtight container, making sure you press the air bubbles out.
Sprinkle a little bit of lukewarm water over the guacamole.
Close the lid and put it in the refrigerator for up to three days.
When you are going to eat it, pour out the water and stir it to mix in any moisture.
2 ripe avocados
1-2 cloves garlic, minced
¼ cup fresh cilantro, chopped
¼ cup cherry tomatoes, diced
½ tsp sea salt
¼ cup red onion, diced
1 tbsp of olive oil
½ jalapeño pepper, seeded and minced (optional)
Mash the avocado with a hand-held mixer or a food processor.
Add in the garlic, cilantro, and lime for added flavor.
Add the rest of the ingredients and mix thoroughly