It is true that when you practice Dr. Gundry’s diet you’ll want to indulge in fruit only when it’s in season and only in moderation. But, there’s one superfood that’s an exception to those rules. It’s the avocado… and you can enjoy an avocado every single day. But why is this fruit an exception?
Well, it turns out the avocado is one of the healthiest fruits you can eat. Avocado benefits are due to the fruit’s “good” monounsaturated fats — these are the kind of fats you want to feed your body. Also, the avocado is full of helpful dietary fiber and protein.
Why should you eat avocado every day? Read here to learn about avocado benefits that support overall health as a part of a healthy diet full of fruits and veggies. There is a reason that it is a Dr Gundry approved superfood.
Avocados Are A Healthy Superfood Fruit: Why Should You Eat Avocado Every Day?
Avocados are a dark green, bumpy, pear-shaped fruit. The meat of the avocado is creamy in texture and buttery in flavor.
The avocado’s smooth texture makes it a hearty addition to many recipes — you can blend it with other fruits and vegetables in a smoothie, eat it as it comes, slice it and top your salad with it, or spread it on bread to make avocado toast.
In fact, research shows that enhancing meals with an avocado a day might actually help you lose weight due to a potential increase in satiety.1
Health Benefits Of Eating Avocado Every Day: Monounsaturated Fat In Avocados
According to the Journal of the American Heart Association, a diet rich in heart-healthy, cholesterol-lowering monounsaturated fats might help improve bad cholesterol levels.
In fact, monounsaturates seem to alter lipoproteins even better than carbohydrates can. Carbs often raise triglyceride levels and lower HDL (good cholesterol) levels. So, monounsaturated fatty acids might just be the key to a successful cholesterol-lowering diet.2 Just like with olive oil, avocado is high in monounsaturated fats — the good kind of fat in avocados might help a great deal when it comes to your heart health.
Another great perk to eating avocados is their lutein and zeaxanthin content. Lutein and zeaxanthin are carotenoids that can actually cross over the blood-brain barrier and stockpile in your retina’s macular regions.
Just ⅓ of a medium avocado contains over a whopping 100 mg of lutein and zeaxanthin. Again, this is great news when it comes to your eye health.3,4,5
Other Healthy Vitamins And Nutrients Found In Avocados
Another reason avocados have earned their rightful place as a superfruit is that it is brimming with good-for-you vitamins and minerals. In fact, just a single avocado yields the following nutritional content:
Vitamin A- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Folate
- Zinc
- Protein (4 grams)
- Dietary fiber (13.5 grams) 6
And with all that, there’s only 1 gram of sugar per avocado.7 And a single avocado clocks in at about 300 calories. How amazing is that?
The nutrients above play an essential role in your body’s overall health.
Avocado Recipes: Use This Super Fruit In Your Salads, Soups, Tacos, And More
The avocado really is a wonderful addition to so many recipes and meals. And remember, when you’re downing this delicious fruit (in any form), you’re also reaping the free radical-fighting benefits among many other health benefits.8
Here are some samples of Dr. Gundry’s favorite avocado recipes. Give them a try — they’re easy, and the result is so tasty.
Dr. Gundry’s Tangy Avocado Salsa
What You’ll Need:
- 2 large ripe avocados
- ½ white onion, chopped
- ¼ cup packed cilantro (or parsley and mint leaves)
- Juice of 2 limes
- ½ cup of coconut milk
- Sea salt and pepper to taste
What To Do:
- Place your avocado, onions, and cilantro in a food processor.
- Pulse the food processor until the mixture is well combined but still chunky.
- Add your lime juice and coconut milk. Continue to process until smooth.
- Finally, add salt and pepper to taste.
And for dessert, try Dr. Gundry’s adaptation of…
Dr. Gundry’s Mint Chocolate Chip Avocado Ice Cream
What You’ll Need:
- 15-ounces canned coconut cream
- 3⁄4 cup “Just Like Sugar”
- 1 tsp instant coffee powder
- 2 Tbsps (non-alkalized) unsweetened cocoa powder
- 3 ounces 90% sugar-free dark chocolate (chopped)
- 1 tsp pure vanilla extract
- 2 Hass avocados
- 3 Tbsps chopped fresh mint
- 1⁄2 cup 72% sugar-free extra-dark chocolate chips
What To Do:
- Combine your coconut cream, sweetener, coffee powder, and cocoa powder in a saucepan. Whisk over medium heat.
- Once the mixture is well-blended, turn off the heat. Add chopped chocolate. Stir the mix until the chocolate melts.
- Place the chocolate mixture in your blender. Add vanilla extract, avocados, and mint. Blend until smooth. Then, pour your ice cream mix
into a bowl and refrigerate for 2 hours. - Stir in your chocolate chips. Pour the mix into an ice cream maker. Churn until thick and set. If you don’t happen to have an ice cream maker, pour the mixture into a metal loaf pan and freeze in the freezer. Stir your ice cream every ½ hour to break up ice crystals.
- Serve and enjoy.
Note: To make a vegan version, substitute the egg with a single VeganEgg.
Eat An Avocado Every Day: The Takeaway
Avocados are so versatile. If you’re looking for a fruit that you can eat all year long, the avocado is your best bet. Low in calories and versatile, avocado benefits are plentiful.
Try blending them in your smoothies. Or use the meat of the avocado to make a creamy dip by adding some garlic, colorful herbs, and olive oil. And if you care to try your hand at a creamy cauliflower risotto, use GundryMD’s favorite pesto to add a delectable flavor.
Learn More:
https://gundrymd.com/healthy-food-substitutions-eat-this-not-that/
https://gundrymd.com/best-superfood-plants/
https://gundrymd.com/dr-gundry-diet-food-list/
Sources
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
2. https://www.ncbi.nlm.nih.gov/pubmed/2649645
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622679/
4. https://www.ncbi.nlm.nih.gov/pubmed/17344498
5. https://www.sciencedaily.com/releases/2017/04/170410110730.htm
6. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
7. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
8. https://www.naturalhealthnews.uk/health/2012/04/avocado-oil-effective-against-free-radical-damage-say-scientists/
