The benefits of avocados for over 40s.
Keen to stay in tip-top health throughout your 40s and beyond? Read our guide on the benefits of avocados for the over 40s.
Our 40s can be a pretty surprising time. When it comes to our health, things seem to get a bit harder. It’s all of a sudden trickier to maintain a healthy metabolism, and chronic diseases can feel closer than any of us are comfortable with. We may experience aches and pains, and our bodies can just feel altogether different.
But - it isn’t all doom and gloom. And contrary to what the media might tell you, your health doesn’t take a nosedive with every fresh buzz of your morning alarm.
By choosing a healthy lifestyle - backed by nourishing, vitamin packed food - you can actually give your body the tools it needs to fight back against these signs of ageing. One food that promises an abundance of anti-aging benefits is our one true favorite (wait for it)... The avocado.
So, the next time you’re staring vacantly into the fridge or wandering aimlessly around the supermarket, make sure you grab that creamy avocado and get ready to tuck in. And in the meantime, here are the top benefits of avocados for over 40s.
Avocados are nutritional superfoods.
Did you know that avocados contain over 20 different nutrients and vitamins?
The thing we love the most about these little powerhouses is that they provide a healthy dose of all the good stuff needed to maintain a strong immune system and steer off sickness and disease. Just some of the epic vitamins and nutrients found in a 100 gram serving of avocado are:
Vitamin K
Vitamin C
Potassium
Folate
Vitamin B5 and B6
RELATED: 5 FOODS TO SUPERCHARGE YOUR IMMUNE SYSTEM
But this is just for starters. Built into a healthy diet, avocado can improve your health in an abundance of ways.
5 benefits of avocados for over 40s.
Avocado lowers the ‘bad’ LDL cholesterol.
Eating just one avocado a day (within a standard, low fat diet) is associated with lower levels of LDL and oxidized LDL in adults who are overweight or obese.
LDL - which stands for low-density lipoproteins - is often referred to as the ‘bad’ cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries. High cholesterol can be a huge factor in heart disease, something that those over 40 are already at higher risk of. For women especially, following the menopause your LDL levels are likely to rise, and so making sure they are in the best place possible before that point will support your health for years to come.
Avocados can suppress hunger.
When we’re eating, we ultimately want to feel satisfied, right? And since many people struggle to maintain their weight in check as they get older, it stands to reason that they may opt for food and meals that manage their hunger hormones for a bit longer.
One way to do this is to manipulate your macros - the fats, protein and carbs in your diet - in a way that slows digestion and controls your blood sugar spikes. Avocados are one food that has been proven to do this brilliantly.
In fact, one study has found that avocados suppress hunger by stimulating something called peptide YY (PYY): an appetite-regulating gut hormone. That means that munching on an avocado doesn’t just taste in-cred-ible at the time, but it will also keep you going (and keep you away from the snack cupboard!).
Avocados help joint health and mobility.
Avocados are packed full with anti-inflammatory monounsaturated fat. In addition, they are a brilliant source of vitamin E, which also has its own anti-inflammatory effects.
Both anti-inflammatory monounsaturated fats and vitamin E are linked to a lower risk of joint damage, particularly in older age. Studies have also shown that diets rich in the vitamins and minerals found in avocados can have a positive effect on arthritis complications, such as pain, stiffness and inflammation.
Avocados can help your eyesight and vision.
Avocado contains an unusually high amount of lutein - a single ounce contains around 80 micrograms, compared to the 10 mcg found on average in most lutein supplements.
But what actually is lutein? It’s a natural antioxidant that is said to help maintain eye health. The American Optometric Association says that lutein is a carotenoid that filters harmful blue light; it is this which helps to maintain the healthy cells within your eye.
The fact that avos boast SO much lutein shows that - when eaten daily and as part of a healthy diet - they can seriously improve cognitive function as we age.
Avocados are great for our skin.
The natural oils and antioxidants in avocados are brilliant for our skin - they deeply nourish, soften and hydrate it, fighting the radicals that cause wrinkles. In particular, the vitamins E and C are superheroes at protecting your skill cells; one of the best anti ageing techniques.
The oils also moisturize your skin from the inside out, leaving you with that healthy glow that will leave everyone begging for you to tell them your skincare regime.
How many avocados are too many avocados?
You may be tempted to fill your boots entirely with that sweet green fruit, but be warned: there is such a thing as too many avocados.
Precisely how many avocados you should eat in any day or week really depends on your activity level, required calorie intake and the rest of your diet; there is no one-size-fits-all answer. However, as a general starting point, many nutritionists suggest that the average person (with the average diet) should consume ½ an avocado per day. Since avocados are a significant source of healthy monounsaturated fat, this should be a good amount to keep you satisfied and also stay within your recommended calorie intake.
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