Eating for Beauty: Avocados

by Fabiana Santana for Everydayminerals.com

Avocados have long been loved for their ability to take dip to the next level, but did you know that your favorite Mexican restaurant condiment  not only fills you up but also makes you pretty? Avocados are amazingly healthy, despite their bad rep for having too much fat. Yes, they do contain up to 15 percent of the daily-recommended amount of fat, but it’s the good fat – the polyunsaturated and monounsaturated fat that actually helps to moisturize our skin and keep us feeling satisfied. And two tablespoons have just 50 calories, so it is the perfect way to make salads more luxurious and add a creamy feel to rice dishes. 

Avocados are rich in potassium (60 percent more than bananas), vitamin A, and vitamin E  - an effective fat-soluble antioxidant vital to the normalcy of our body’s functions, as well as  B vitamins, which help with metabolism and energy levels.  They contain folate, which helps blood formation and is essential for cell regeneration. The oil in avocados helps trigger the production of collagen! So incorporating more avocados into your diet will mean less wrinkles and more tone, as well as an even skin appearance. 

Avocados can actually have sunscreen benefits like coconut, olive and jojoba oils so it’s a good thing they are widely available in the summer – it’s the perfect beach snack! When shopping for avocados, look for bright green skin -- the brighter the fruit the more beta-carotene they contain. If only harder, unripe avocados are available, just allow them to ripen in a brown bag for two to three days.  Adding a banana or apple will speed up the process. Never put it in the fridge, which will slow things down.
For a quick, one-serving guacamole mix a half of a mashed avocado with chopped garlic, a few chopped cilantro leaves, and the juice of one lemon.  You can also easily incorporate more avocados into your diet by asking for a couple slices with your deli breakfast or lunch sandwich. They work way better than mayo!