Forget the apple and eat the avocado for a day

Millennials aren’t the only ones to swear fruit and boost avocado prices around the world with their overwhelming obsession with avocado toast. Avocados are worth all the hype they receive.

Avocados are also popular with people on the ketogenic diet and intermittent fasting (IF). The former has a high content of healthy fats (monounsaturated fatty acids) that are essential for a ketogenic diet, and the latter is because IF can deplete the body. Of potassium, which is rich in avocado.

Although not the mainstream diet in urban areas of India, avocado consumption is increasing in India. This is especially true in the southern states where avocado aka butter fruit is heavily cultivated in Karnataka, Tamil Nadu and Kerala. Sikkim is one of the largest producers in the northern states, but states such as Punjab also encourage avocado cultivation.

Avocado (Percy Americana) It really represents the blessings of nature. They are filled with nutrients like vitamins C, B2, B3, B5, B6, E, minerals like folic acid and magnesium are good sources of fat and potassium as mentioned above, and fiber It is abundantly included. Superfruit offers many of these benefits in a single intake. For example, one avocado contains about 10 g of fiber, and the recommended daily intake of fiber is 25 g for women and 35 g for men. And because 77% of the calories in avocado come from fat, it’s a natural “fat bomb” for anyone on a low-carb, high-fat, high-protein diet.

And now, research shows that avocado is also good for gut health. A study at the University of Illinois Faculty of Agriculture, Consumer and Environmental Sciences revealed how avocado intake affects gastrointestinal microbes. “We know that eating avocado increases satiety and lowers blood cholesterol levels, but we didn’t know how avocado affects gut flora and the biotransformers it produces.” Sharon Thompson, a graduate student in the Department of Nutrition Science, said. Institute of thesis and lead author. Researchers have found that people who eat avocado daily as part of their diet are richer in gut microbes that break down fiber and produce biotransforms that promote gut health. They also had greater microbial diversity compared to those who did not consume avocado in the course of their research, and the results were published in a paper in the Journal of Nutrition.

How to include avocado in your daily diet:

Use avocado oil: Avocado oil is rich in monounsaturated fats and vitamin E, helping to absorb carotenoids and other nutrients. The oil has a high smoke point above 250 ° C, so use it to make salad dressings, marinades, and even in stir-fries and dishes.

Avocado oil is available in India

Make an avocado smoothie: Scoop the flesh of ripe avocado and add it to a blender jar with a few drops of milk, yogurt, honey and vanilla extract to make a creamy smoothie.

Make avocado toast: Put avocado meat in a bowl, add salt, pepper flakes, small drops of olive oil, chopped garlic sliver, and other herbs and seasonings and mash well. Put it on toast and eat fresh.

Avocado toast (Photo: Daria Shevtsova / Pexels)

Make avocado salad: Chop the flesh of ripe avocado and add chopped cucumber, tomatoes, onions, 1 lemon juice and salt. Mix well and enjoy with snacks and meals.

Make avocado soup: Heat 2 teaspoons of olive oil in a pan and pour a stock of chicken or vegetables. Blend the fruit and add salt, pepper, oregano and other seasonings of your choice to the stock. Stir until sticky and creamy. Put some fresh cream on it and enjoy it while it is warm.

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