“Just being surrounded by bountiful nature, rejuvenates and inspires us.“
Let's get straight to the point! Avocados contain a variety of essential nutrients and important phytochemicals. It helps to promote healthy blood lipid profiles and enhance the bioavailability of fat soluble vitamins and phytochemicals. There are many clinical studies showing that avocado consumption helps support the skin and overall health.
DNA Damage Protection
Several clinical studies suggest that xanthophylls (a phytonutrient), similar to those found in avocados, have antioxidant and DNA protective effects with possible healthy aging protective effects. Skin often shows the first visible indication of aging. Too much sun exposure is always harmful. The skin undergoes negative changes on account of the ultraviolet rays present in the sunlight. The biochemistry of DNA can become altered, mutated; cell membranes can distort; and there can be an adverse effect on proteins and amino acids present in the body.
The facial skin is frequently subjected to ongoing oxidative and inflammatory damage by exposure to the sun and visible radiation, and carotenoids are able to combat this damage.
Concentrations of carotenoids in the skin is directly related to the level of fruit and vegetable intake.
Superfoods like avocados protect the skin by reducing and counteracting free radical production and DNA damage, which can show up as wrinkles, poor texture and pigmentation.
Collagen & Healing
Studies have shown that higher intakes of total dietary fat were significantly associated with more skin elasticity. A higher intake of green and yellow vegetables was significantly associated with fewer wrinkles.
Collagen’s restorative benefits for hair, skin, nails, and brain are also boosted by the healthy fats and fiber of an avocado. Combining these two fundamental ingredients, creates a powerful whole-body support system and both are versatile enough to put in hundreds of recipes together so that getting your avocado fix and your collagen fill is easy and delicious.
By boosting overall skin health, avocado's have a special ability to enhance wound healing activity and reducing UV damage. Avocados contain β-sitosterol, β-carotene, lecithin, minerals, and vitamins A, C, D, and E. It is an excellent source of enrichment for dry, damaged, or chapped skin. These properties help with regenerating the skin and repairing wounds quickly. It also decreases the degree of collagen cross-linking, a process that has been associated with a delay in wound healing. Glycation changes the shape and properties of proteins. Crosslinking reduces the flexibility, elasticity, and functionality of the proteins. Furthermore, the chemical modifications of glycation and crosslinking can initiate harmful inflammatory and autoimmune responses. Advanced glycation end-products (AGEs) and nonenzymatic crosslinks are demonstrated to signal inflammatory cytokines, extracellular matrix expansion, angiogenesis, and growth factors. Glycation has been found in connective tissue collagen, arterial collagen, kidneys, eye lens, nerve myelin proteins and the skin to name a few. Glycation and crosslinking have been implicated as strong contributors to many progressive diseases of aging. Avocados can reduce the inflammation caused by glycation, increase the clearing of bad collagen formation, collagen synthesis and decrease the numbers of inflammatory cells during the wound healing process.
All in all, avocados contain healthy fats, but also chlorophyll to reduce inflammation, increase hydration, and promote soft and supple skin. Avocado's are a superfood because it is packed with an immense amount of antioxidants and nutrients, such as folic acid, Omega 3, magnesium, potassium, lutein and fiber. They are rich in A, C, D, E, K vitamins and B Group vitamins too, and copper, manganese and iron. Finally, it provides the following additional benefits for the body overall:
Stimulates the immune system
Offers eyes support and protection thanks to the lutein it contains
They offer energy a great energy sources
As they are rich in fiber, they help you maintain bowel regularity, which is related to toxin expelling in a natural way.
They promote bone, teeth, gum health and muscle growth.
As avocado contains folic acid, it is good for pregnant women.
Potassium contained on avocado contributes to maintain healthy muscles.
Anti-inflammatory! And help with lubricating and reducing inflammation in joints!
Its Magnesium content helps with your overall nervous system
Roasted Tomato Avocado Toast
3 roma tomatoes
extra virgin olive oil
2 ripe avocados
juice from 1 lime
4 slices whole-grain bread or bread of your choice
flat leaf parsley for garnish
red pepper flakes (optional)
Shrimp and Avocado Taco Salad
1 lb large shrimp peeled and deveined
1 Tbsp olive oil
1 tsp chili powder
1 tsp ground cumin
Salt and freshly ground black pepper
1 head Romaine lettuce, chopped into bite size pieces
1 cup grape tomatoes, sliced in half
1 cup frozen corn, cooked to thaw
1/3 cup chopped red onion
2 avocados, diced
2/3 cup crumbled cotija cheese
4 oz. Blue corn tortilla chips, for serving
My favorite smoothie to make can be found here.
Dreher, Mark L., and Adrienne J. Davenport. “Hass Avocado Composition and Potential Health Effects.”Critical Reviews in Food Science and Nutrition, vol. 53, no. 7, 2013, pp. 738–750., doi:10.1080/10408398.2011.556759.