Anti-Inflammatory Benefits of Avocados
Shared by Dr. Justin Thompson
As summer approaches, our cravings shift towards lighter and fresher meals that keep us feeling cool and nourished. One perfect dish to satiate these desires is a vibrant and healthy summer salad. This month, I will dive into a delicious salad recipe that not only embodies the essence of the season but also harnesses the incredible health benefits of a star ingredient – the avocado. If you have been keeping up with our ‘Green Drink’ blogs or videos, you may recall that the avocado is an important base ingredient in many of them! This is because of the awesome health benefits of avocados. These benefits which will be discussed below embody the phrase “Eat Well”. Avocados are anti-inflammatory, contain healthy fats, antioxidant and fiber rich.
Research
“They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate”
“Carotenoids found in avocados including lutein, α-Carotene, and β-Carotene have been shown to have strong antioxidant effects, protecting against oxidative damage, which is associated with the progression of many chronic diseases”
“Avocados may help increase heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the buildup of plaque along artery walls”
“Having greater dietary intake and higher blood levels of antioxidants contained within avocados, like vitamin C and carotenoids, has been associated with better cognitive function, improved heart health”
Ingredients
- 2 ripe organic avocados, pitted and sliced
- 2 cups organic mixed salad greens
- 1 cup organic cherry tomatoes, halved
- 1 small organic cucumber, thinly sliced
- 1/2 organic red onion, thinly sliced
- 1/4 cup fresh cilantro leaves
- Juice of 1 lime
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
- As always these are just suggestions, salads are very substitution friendly!
Directions
- In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber slices, red onion, and cilantro leaves.
- In a small bowl, whisk together the lime juice, extra virgin olive oil, salt, and pepper to create the dressing.
- Drizzle the dressing over the salad ingredients in the large bowl and gently toss until well combined.
- Add the sliced avocados to the salad and carefully mix, ensuring the avocado slices are evenly distributed.
- Serve the salad immediately as a refreshing and nourishing meal for a hot summer day.
References
Bird JK, Murphy RA, Ciappio ED, McBurney MI. Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients. 2017 Jun 24;9(7):655. doi: 10.3390/nu9070655. PMID: 28672791; PMCID: PMC5537775.
Cannavale CN, Hassevoort KM, Edwards CG, Thompson SV, Burd NA, Holscher HD, Erdman JW Jr, Cohen NJ, Khan NA. Serum Lutein is related to Relational Memory Performance. Nutrients. 2019 Apr 2;11(4):768. doi: 10.3390/nu11040768. PMID: 30986960; PMCID: PMC6521141.
Erdman JW Jr, Smith JW, Kuchan MJ, Mohn ES, Johnson EJ, Rubakhin SS, Wang L, Sweedler JV, Neuringer M. Lutein and Brain Function. Foods. 2015 Dec;4(4):547-564. doi: 10.3390/foods4040547. Epub 2015 Oct 9. PMID: 26566524; PMCID: PMC4638416.
Liguori I, Russo G, Curcio F, Bulli G, Aran L, Della-Morte D, Gargiulo G, Testa G, Cacciatore F, Bonaduce D, Abete P. Oxidative stress, aging, and diseases. Clin Interv Aging. 2018 Apr 26;13:757-772. doi: 10.2147/CIA.S158513. PMID: 29731617; PMCID: PMC5927356.
Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078. PMID: 29635493.
Wang L, Tao L, Hao L, Stanley TH, Huang KH, Lambert JD, Kris-Etherton PM. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. 2020 Feb 1;150(2):276-284. doi: 10.1093/jn/nxz231. PMID: 31616932; PMCID: PMC7373821
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We love to help our patients in St. Louis Park stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in the West End, near the corner of MN-100 S & Lake Rd./Westside Dr., want to help you stay healthy and out of pain!