Foods that can increase avocado’s health benefits
Because of its abundance of fiber, vitamins, minerals, and good monounsaturated fats, avocado is frequently touted as a superfood. However, when combined with the appropriate diet, its health advantages can be greatly increased. Certain dietary pairings provide synergistic health advantages, enhance digestion, and optimize nutrient absorption.
To increase the absorption of antioxidants, add diced tomatoes to avocados.
Lycopene, a potent antioxidant with heart-protective and cancer-fighting qualities, is abundant in tomatoes. Since lycopene is a fat-soluble substance, eating it with good fats like those in avocados greatly enhances its absorption. According to doctors, adding avocado and tomatoes to salads, sandwiches, or guacamole improves the absorption of lycopene, which improves defense against inflammation and oxidative stress.
Avocados and citrus fruits boost collagen.
Vitamin C, which is abundant in citrus fruits like oranges, lemons, and grapefruits, is essential for the synthesis of collagen. Younger skin, robust joints, and general tissue health all depend on collagen. Vitamins C and E from avocados work together to create a potent combination that reduces aging and increases skin suppleness. Avocado with a splash of lemon or a citrus-avocado salad can be very beneficial for skin health.
Add eggs to avocados for nutrients that benefit the brain.
Protein, choline, and lutein—nutrients critical to brain and eye health—are abundant in eggs. The antioxidants lutein and zeaxanthin, which are present in eggs and help shield the eyes from age-related macular degeneration, are better absorbed when avocado’s healthful fats are consumed. A nutrient-dense breakfast that promotes visual and cognitive function is scrambled eggs with avocado or a poached egg on avocado toast.
Incorporate avocados into whole grains to promote heart health.
In addition to avocado’s heart-healthy fats, whole grains like quinoa, brown rice, and whole wheat bread offer fiber, B vitamins, and minerals. When combined, they aid in better digestion, cholesterol regulation, and long-lasting energy. A quinoa-avocado bowl or whole-grain avocado toast are great ways to savor this potent combination.
To improve the taste and anti-inflammatory qualities, add a few pieces of garlic.
Sulfur molecules found in garlic have anti-inflammatory and immune-boosting effects. These substances enhance cardiovascular health and reduce inflammation even more effectively when combined with avocado. Fresh garlic-infused guacamole or avocado incorporated with garlic-infused sauces offers health advantages in addition to flavor.
Avocados and fermented foods work together to enhance intestinal health.
Foods high in probiotics, like kefir, sauerkraut, kimchi, and yogurt, support a balanced gut flora. The fiber in avocados feeds the beneficial microorganisms in your stomach by acting as a prebiotic. Avocado improves digestion, increases nutrient absorption, and promotes gut health when combined with fermented foods. Try combining avocado with kimchi in a wrap or adding it to a smoothie made with yogurt.
Avocados become a full protein-rich diet when beans and lentils are added to them.
Legumes and beans, such as black beans, chickpeas, and lentils, are great plant-based sources of fiber and protein. On their own, they are nutrient-dense, but they are deficient in some vital amino acids. By completing the amino acid profile, avocado contributes to a more well-rounded and high-protein diet. Avocado improves taste and nutrition whether added to tacos, hummus, or bean salad.
Dark chocolate can be added to avocado to improve mood.
Flavonoids, strong antioxidants found in dark chocolate, promote heart health and elevate mood by raising serotonin levels. The body absorbs these antioxidants more effectively thanks to the beneficial fats in avocados. A chocolate-avocado smoothie or avocado-based chocolate mousse is a delicious and nutritious way to indulge while reaping health benefits.
Omega 3 fatty acids are increased when avocados are paired with nuts and seeds.
Omega-3 fatty acids, which are abundant in nuts and seeds including walnuts, chia seeds, and flaxseeds, promote heart and brain health. Monounsaturated fats found in avocados aid in stabilizing omega-3 fatty acids, reducing oxidation and boosting their potency. Overall health benefits can be increased by adding avocado to a smoothie made with nuts and seeds or by adding seeds to avocado toast.
Vitamin absorption is improved when avocados are paired with leafy greens.
The fat-soluble vitamins A, D, E, and K are abundant in leafy greens including arugula, spinach, and kale. These vitamins need dietary fat to be absorbed, thus eating avocado with them guarantees that your body will get the most out of their nutritious value. A leafy green salad is a tasty and nutritious combination when sliced avocado is added because it boosts nutrient absorption and adds flavor and texture.
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