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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Save some money this season with easily accessible, moisture-retaining products for when that cold wind bites—all under $20.
Winter’s icy grip has set in, and the crisp weather calls for a new extra nourishing beauty routine. It's a fact that rough and dry skin longs for moisture when blizzards roll in and jacked up thermostats wreak havoc. The skin-care struggle is real. We can share our best ways to curb dry winter skin and tell you how to boost moisture, but you'll also need the beauty products to help see you through to warmer weather.
We know surviving sub-zero temperatures is hard enough—your pocket shouldn’t have to take a hit as well. The good news is, it doesn't have to. All of these beauty products can be purchased at your local drugstore and for under $20, leaving you with more spending money for a peppermint mocha on your way home.
This cult-classic beauty aid has the power to withstand Arctic climates. Slather on the all-natural product—with pansy, chamomile and calendula extracts— anywhere you need it: think dry patches, cuticles and rough elbows. $19, well.ca.
It's a beauty myth that exfoliating your skin will leave you more dry and dehydrated. The fact is, it helps shed dead skin and leaves your face primed to absorb your moisturizing products. Try these pads soaked in glycolic acid. They're less abrasive than a mechanical exfoliant such as beads or scrubs. $15, well.ca.
Even if you have oily skin, winter is time to replace your oil-free gel or clay cleanser in favour of milks or balms. This balm cleanser replenishes lost moisture through glycerin and cocoa butter while still erasing all traces of makeup and grime. $10, beautyboutique.ca.
When your skin is red, parched and in desperation for some heavy-duty TLC, that’s when you send in the face masks. In 15 minutes, this hyaluronic acid-infused facial sheet mask will prevent dullness and provide 24 hours of moisture retention. $18, indeedlabs.com.
Right now, summer feels like a distant dream—but your skin could still use a touch of (faux) summer glow. This foundation gives a dose of gradual self-tanner, providing buildable coverage when on, and a healthy bronze once you rinse it off. $18, almay.com.
Plenty of body washes can leave you dehydrated by the time you step out of the shower. This one does helps lock-in moisture post-shower with argan oil. $5.50, walmart.ca.
If body oil isn’t your thing, nourishing body butter is the skin fix you need. Whipped with shea and cocoa butter—both hailed for their moisturizing properties—there will be no dry skin ‘round these parts. $12, beautyboutique.ca.
This is a lifesaver. Coconut oil is an amazingly cost-effective way to help your body soak up all the moisture it needs. Since it can get greasy, slather it on overnight and wake up with supple skin (try your hair, as well). Added bonus: the scent will leave you smelling of the beach. $14, walmart.ca.
Nothing is worse than checking yourself in the mirror and realizing your lipstick is dray and cracked—and your lips are no better. Be preemptive and exfoliate before you leave the house using this E.L.F. stick made with sugar crystals that aren’t overly abrasive. $4, elfcosmetics.com.
"I don’t want velvety soft, moisturized hands for under $7,"—said no one ever! This cult classic is super-concentrated with glycerin, is fragrance-free and has the stamp of approval from the National Eczema Association. $7, well.ca.
Is everyone in the office—or your children’s school—getting sick? Spritz this anti-bacterial spray without fear of catching whatever bug is going around. Bonus: the added lavender oil prevents your hands from drying out. $7.50, drbronner.com.
Coming in an array of shades, this lip balm will give you that just-bitten winter colour we all strive for—while still keeping your pout moisturized and flake-free. $6, walmart.ca.
The sniffles, watery eyes, snowflakes that stay on your nose and eyelashes–all of these contribute to smudged makeup and raccoon eyes. To keep you looking doe-eyed all day long, switch over to one of our favourite waterproof mascaras. $10, well.ca.