on toast is one of the trendiest meals going, thanks to everyone from Gwyneth Paltrow to Nigella Lawson. But the creamy toast topping is also one of the healthiest foods out there, packed with good fats and nutrients that can help fight disease. Here are three ways avocados can give your health a boost.1. They boost your heart health.
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. So avocados are a great food to add to a weight-loss plan.
Looking for healthy and delicious ways to add avocados to your diet? Here are some ideas:Chicken breasts with avocado salsaBaked avocado eggsAvocado, feta and freekeh dinner salad
And before you dig in, reconsider how you prepare avocado dishes. Peeling avocados (as opposed to scooping them) helps you get more of the flesh near the skin
, which is where the most nutrients are.
Did you know that avocados are also amazing for your skin? Learn to make your own DIY avocado mask