Avocados are more than just a popular trend among self-proclaimed "foodies." This stone fruit can help make your diet healthy and tasty!
Whether it's in a smoothie, on toast, or in guacamole, avocado has proven itself in the food world. It's tasty, has a creamy texture and is super healthy for you. Adding avocado to your balanced diet has been linked to reducing the risk of many food intake-related health conditions. Heres some health benefits of the fruit:
1. They're good for your heart.
Avocados are high in monounsaturated fatty acids (aka. good fats), which can help the body keep cholesterol—a risk factor for heart disease— in check. And recent research out of Pennsylvania State University has found that avocados actually lower cholesterol better than other healthy fats, such as olive oil.
2. They improve nutrient absorption.
There are some food combinations that boost the body’s uptake of certain nutrients. It turns out, the avocado is a one-stop shop for nutrient absorption. According to a study from Ohio State University, the fats in avocados helped participants better absorb cancer- and disease-fighting carotenoids such as beta-carotene, which is found in carrots. It also helps the body convert them to vitamin A, which has an important role in growth and development, eye sight and even immunity.
3. They help you lose or maintain weight.
While an avocado can pack about 250 calories, those calories are well spent, especially if you're trying to curb cravings for less healthy foods. Researchers have found that adding half of an avocado to your lunch can help you feel satiated and avoid snacking later. Another study, published in Nutrition Journal in 2014, found that eating avocado was linked with a 40 percent reduction in the desire to eat over the three-hour period that followed.
4. They can help you see clearly.
Avocados are actually great for vision. They contain two phytochemicals that provide antioxidants to reduce damage from UV light. Because of their ability to improve nutrient absorption mentioned above, they also reduce the risk of developing retina disease, macular degeneration that can come with aging, according to Medical News Today.
5. They can protect you from disease.
Because of the high concentration of dietary fibre in avocados, incorporating them into your diet and making sure you are getting enough fibre in your day to day life can significantly lower your risk for chronic disease. Risk of coronary heart disease, stroke, diabetes and more can be reduced according to a study done by the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky.
Looking for healthy and delicious ways to add avocados to your diet? Here are some Canadian Living recipes to add to weekday dinner options:
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Kate Middleton's most stylish looks Image by: Getty Images
The Duchess of Cambridge, Kate Middleton, always looks camera ready—whether she's hitting the red carpet or travelling the world.
Track Kate Middleton's style file—from her star-studded (and trend-starting) wedding to her latest looks in 2016.
Brightening up a winter day, Kate wore a navy floral dress by Erdem London while giving a speech on mental health awareness with Prince William and her brother-in-law Harry.
The Duchess of Cambridge went out to meet with young mothers at the Anna Freud National Centre in this electric cobalt blue dress.
The family that colour coordinates together stays together? William, Kate, George and Charlotte attended church on Christmas day looking very put together. We especially love how William matched his tie to Kate's outfit and Charlotte wore tights the same hue as Kate's clutch. Very chic.
Leave it to the Duchess of Cambridge to find a way to make red and green work in this festive frock.
Comparisons to Princess Diana are numerous especially while donning Di's tiara, the Cambridge Lover's Knot.
The Duchess of Cambridge looks like a masterpiece in this floor-length dress by Self-Portrait. The lace and high-neck remind of us her wedding gown that started it all.
We love this colour on Kate! The Duchess re-wears her blue Mulberry coat proving classically cut pieces truly stand the test of time.
The Duchess is impeccable in this light periwinkle suit by one of Princess Diana's favourite designers.
The Duchess is definitely a sight for sore eyes in this playful, pink ensemble as she takes a trip on The London Eye.
Kate Middleton looking very feminine in her long white red floral printed McQueen dress, paired with red pumps at an Olympics event.
Kate wore a white Catherine Walker coat to say goodbye to Canada.
Kate wore this knit See By Chloe dress at a children's party for military families in Victoria during the Royal Tour of Canada.
This scarlet Carolina Herrera coat was a knockout on Kate as she visited the MacBridge Museum in Whitehorse as part of the Royal Tour.
Kate embraces Canada with a Sentaler coat (a Canadian company) as she continued through the Yukon as part of the Canada Royal Tour.
Kate wore a green Dolce & Gabbana dress to visit the Kelowna University during their Royal Tour of Canada on September 27, 2016.
HRH wore this beautiful red dress by Preen by Thornton Bregazzi while attending a reception at Government House, on the Royal tour of Canada.
To brave the rain Kate revealed weather-appropriate knee-high boots paired with a collared shirt and blue sweater.
The Duchess wore Alexander McQueen for her second outfit of the Royal Tour of Canada.
Kate wore a blue Jenny Packham dress to kick off The Royal Tour of Canada.
Kate wore a blue, printed Altuzarra dress in September 2016, accessorizing with L. K. Bennett heels and clutch.
On a visit to mental health charity Young Minds UK, Kate wore a scarlett dress by L. K. Bennett.
The Duchess of Cambridge wore a favourite, L. K. Bennett, from head to toe. We've even seen this dress on Kate before!
Kate wore this stunning dress by Alexander McQueen to take in Andy Murray's win at Wimbledon in 2016.
At the 2016 Wimbledon tournament, Kate chose a bright yellow dress—a piece she wore to an event in Australia in 2014.
Kate joined in on the shoulder-baring trend, wearing this gorgeous white dress at the Natural History Museum in London.
At the 100th anniversary of the Battle of the Somme, Kate wore a poppy on her elegant collared lace dress.
At the Royal Ascot horse racing event in England, Kate chose a crisp, white, lace Dolce and Gabbana number.
To celebrate Queen Elizabeth's 90th birthday, the duchess wore a beautiful blue coat dress by Catherine Walker.
Kate stunned in this royal blue dress at a SportsAid event in June, 2016.
We love the outdoorsy feeling of Kate's appearance in British Vogue's 100 year anniversary issue.
Here she is in a simple striped top in British Vogue's Centennial issue.
The Duke and Duchess sat on 'Diana's bench' infront of the Taj Mahal, where Princess Diana posed for photos during a 1992 tour. Kate wore a simple frock from Naeem Khan's 2015 Resort collection.
Kate is wearing a traditional Bhutanese look to attend a welcome procession in Bhutan's capital, Thimphu, and to later try archery, the country's national sport. Her "skirt" is actually a half-kira that has been elegantly paired with a Paul and Joe wool cape.
Kate attended the Bihu Festival celebrations in an Anna Sui silk chiffon maxi dress from the designer's fall 2015 collection.
Kate is sporting olive biker trousers from Zara and a ruffled button-down by RM Williams at Kaziranga National Park.
Kate narrowly missed a Marilyn-moment with this white Emilia Wickstead dress.
Kate wore a gorgeous two-piece ensemble by Temperley London in black and white for the Queen’s 90th birthday celebration in India.
Kate wore a prinited red maxi dress by Anita Dongre for the royal tour in India.
Kate wore this stunning green Temperley London dress as she continued the royal tour in India.
Kate kicked off the royal India tour with this red, printed number by Alexander McQueen.
Kate wore Indian designer Anita Dongre and tried her hand at cricket while wearing this gorgeous printed midi dress.
Kate kept it simple while she fed elephants at Kaziranga National Park in this Boho-chic Topshop dress. The dress is accented with black embroidery and tassel-tipped ties.
Kate wore one of her go-to designers, Jenny Packham, for her first formal, evening event in India.
This stunning royal blue dress with sheer detailing was a lovely look on the Duchess.
Kate wore an Alexander McQueen coat dress for the christening of Charlotte. The fit and flare style stayed true to Kate's preferred silhouette and the Jane Taylor hat completed the look.
Kate looked glamorous in Jenny Packham as she attended the London premiere of James Bond's Spectre.
The Duchess of Cambridge wore this lovely floral printed Erdem dress in late 2015.
The dress that launched a thousand lace-sleeved copy cats. Catherine married Prince William in a Sarah Burton for Alexander McQueen gown fit for a princess.
Photography by Davina Choy Image by: Photography by Davina Choy