Health Benefits Of Guacamole That Will Amaze You
Guacamole is a Mexican dip that is made with avocados, fresh tomatoes, garlic, onions, coriander and lime juice. It is known to add flavour to your snacks and meals. In Mexican food, you can spot it in tacos and burritos. Guacamole is beneficial for health as it is a source of several essential nutrients. However, it has a huge calorie label on it. One cup of guacamole has a whopping 400 calories. So, you need to eat the food in moderation and as a part of a well balanced diet.
Nutrients in guacamole
Guacamole has a healthy dose of unsaturated fat. Unsaturated fat is beneficial to health. Unsaturated fat lowers the level of harmful blood cholesterol, and if you happen to have a diet rich in monounsaturated fat (the one found in avocados), it can lower blood pressure. If you make guacamole with one avocado, you get 19.7 grams of health boosting monounsaturated fat.
When you eat guacamole, your intake of vitamin C increases due to the presence of as avocado, tomato and lime juice. You will get 45.8 mg of vitamin C if your guacamole is made with one avocado, a small tomato and the juice of one lime. The vitamin C you get from guacamole is almost half of the daily recommended amount for men and a little less than 2/3rd of the daily recommended amount for women.
You should be eating guacamole as it is a good source of vitamin E. Vitamin E is requires to slow down the oxidative damage to the cells, which is linked to disease and aging. The avocado that is used to make guacamole has 4.16 mg of vitamin E which meets 27% of the daily recommended intake.
Health benefits of eating guacamole
It is heart friendly
One cup of guacamole has 15.4 g of fibre and is that is a good amount because you need a minimum of 20 g each day. Fibre is helpful in preventing cholesterol from building up in the arteries and this reduces the risk of heart attack and heart disease. A diet that is high in fibre, lowers the risk of heart problems by 40%. One cup of guacamole provides 1,116 mg of potassium which is about one-fourth of the 4,700 mg required in a day. Potassium is essential to regulate the blood pressure and keep the heart beat normal. Avocados have unsaturated fats that benefit heart health by reducing the levels of cholesterol.
Benefits the immune system
As mentioned above, guacamole provides a good amount of vitamin E and vitamin C. Vitamin E wards off diseases by getting rid of free radicals in the body. Vitamin C in it helps keep the immune system strong and helps in fighting infections.
Benefits the digestive system
Due to the presence of fibre in guacamole, food moves through the intestines and reduces the chances of you getting constipated. One cup of guacamole contains 4 mg of niacin which is about 1/4th of the 14-16 mg required by you in a day. Niacin is a B vitamin that is essential for the normal functioning of the digestive system.
Guacamole preparation tips
Let your imagination come to play in the case of preparing and serving guacamole. Apart from using it as a dip for traditional snacks, you can pair it with veggies and whole grain bread to make healthy sandwiches. It can also make a healthy topping for veggies. If you want to go in for a lower calorie version, try to swap some of the avocado with mashed edamame (green soya). One cup of edamame has 189 calories when compared to the 368 calories of avocado. When you add edamame to the guacamole you are adding more protein, potassium and folate to it.
Will you include gaucamole in your diet after knowing its health benefits?
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