Avocados – often called Alligator Pears- due to there bumpy green skin, have long been hailed as super fruits by health practitioners and nutritionists, and now, research conducted earlier this year has revealed new health benefits, putting them in the same league of super foods such as watercress and kale. Since they are available all year round in Pakistan, you can add them to soups and salads, pair them with crackers and cottage cheese or enjoy avocados paste in sandwiches, for a delicious and healthy snack.
Here are four reasons why you should add avocados yo your diet:
1. Avocados are rich in beta-carotene (vitamin A) and lutein, which improve eyesight, reduce the risk of contacting chronic eye diseases and prevent age related muscular degeneration by maintaining healthy ocular tissues. They are also believed to delay the onset of cataracts.
2. High doses of vitamin C and E in in avocados help in regulating your cholesterol and boosting your immunity. Your dermatologist will often recommend their regular consumption as these vitamins promote collagen production, which helps regenerate skin cells, reduce pregnancy stretch marks and acne scars, giving you a healthy glow. The anti-oxidant in these vitamins are believed to reduce chances of contracting oral cancers.
3. Expectant mothers should eat avocados as the provide high quantities of folate (vitamin B), essential in preventing birth defects. Avocados are rich in iron which prevent low energy levels, fatigue and anaemia, all of which are common during pregnancy.
4. A single serving of avocados contain almost double the amount of potassium that bananas have; they are also chock-full of monosaturated fats, dietary fiber and oleic acid. Together, these compounds help lower LDL (bad cholesterol) levels and consequently, your risk of developing heart diseases; they are therefore essential for maintaining your cardiovascular and nervous systems.
By Saba Gul Hasan. The writer is a dietitian.