Sometimes we find a food with its perfect combination, just like salt and pepper, or milk and banana. And when we mention eggs, do you have in mind what is the most suitable companion for eggs? You might have combined eggs with many foods and taste alright after all. But have you ever imagine that eggs are actually going well with fruit? Yes, one of the most suitable fruit for eggs is avocado.
This meaty fruit has its distinct creamy taste compared to the other kinds of fruit. It makes avocado the best companion for fruit. In addition, the healthy fats in avocado enhance the beneficial value in eggs as the potential source of protein. Therefore, combining these two ingredients into some foods such soft boiled egg in avocado or avocado and eggs toast may give you the health benefits of eggs and avocado.
Nutritional Value of Eggs and Avocado
We can obtain many health benefits of eggs and avocado as this combination contain beneficial value for your health. From 1 serving of 290.8 grams of baked eggs in avocado we can have the following value:
- Total fat 36.2 g
- Saturated fat 7.0 g
- Cholesterol 327 mg
- Sodium 137 mg
- Total carbohydrate 18.2 g
- Dietary fiber 13.5 g
- Sugar 2.0 g
- Protein 15.2 g
- Vitamin A 16%
- Calcium 7%
- Vitamin C 35%
- Iron 16%
It also contains omega-3 fatty acids, vitamin E, riboflavin, vitamin B12, folate, pantothenic acid, choline, and the other low concentration beneficial values.
The Health Benefits of Eggs and Avocado
The combination of eggs and avocado not only spoil your tongue with the delicious taste, but also lavish you with the health benefits of eggs and avocado. Here are some health benefits you can get from eggs and avocado:
- Control weight
Avocado is rich with healthy fats and dietary fiber which is very beneficial to control your weight. The healthy fats are able to stimulate brain in suppressing the appetite. On the other hand, the fiber does a great performance in keep your tummy full for a longer time. therefore, the combination of avocado and eggs may create a perfect synergy for your belly flatten breakfast or dinner as you may prevent cravings after eating these two amazing ingredients.
- Produce energy
Many people think that we need carbohydrate to gain energy. Nevertheless, too much carbohydrate sometimes is not so good for your body shape. And actually, we can skip carbohydrate and provide us with the other energy maker such protein and fat. In this case, eggs and avocado may give you help.
The combination of the two will provide you with complex protein and healthy fats which are able to be turned into energy. Plus, they can be a double trouble for your taste bud as they are very yummy together.
- Gluten free
We know that to gain energy we need staple food to supply us with carbohydrate. As we know, carbohydrate is the main actor of energy maker. But sadly, most of the available carbohydrate such wheat in breads contains gluten. And there are many people out there who being over sensitive to gluten. So, those people get some hard times finding the most suitable meal to provide them with energy without getting the allergy.
Well, they may choose some gluten free carbs such Health Benefits of Jowar or sorghum. But it really takes time to prepare sorghum for a quick breakfast. As the other option, you can pair eggs and avocado as the gluten free, easy to prepare, and filling breakfast.
- Prevent diabetes
The intake of healthy fats from your eggs and avocado will stabilize your blood sugar as they slow the breakdown of carbohydrates you take. In addition, avocado and eggs is considered to be low glycemic index, which means that having them for your meal won’t spike your blood sugar. Therefore, the consumption of eggs and avocado may prevent you from developing diabetes.
- Prevent heart disease
One of the health benefits of eggs and avocado is preventing the heart disease. It is possible since avocado contains only the beneficial fats and potassium with eggs provide you with omega-3 which are very beneficial for heart health. With the proper cooking process, you can maintain the beneficial values along with the health benefits of eggs and avocado.
For example, you can have the hard boiled eggs and eat them with the fresh avocado. Otherwise, if you want to grill them with some oil, make sure you use the heart-friendly oil such corn oil with its Health Benefits of Using Corn Oil as the source of omega-3.
- Control cholesterol level
Avocado is known to contain beta-sitosterol which is beneficial for your cholesterol level. The regular consumption of beta-sitosterol will help you maintain your good cholesterol level while chopping the bad cholesterol within your blood.
- Replace mayonnaise
Mayonnaise might be an inseparable thing for your daily foods. It is the most favorite salad dressing and the most reachable filling for your dressing. However, buying the ready to use mayonnaise from store might provide you with too much sodium and bad cholesterol more than needed by your body. When you thing that homemade mayonnaise may give you a healthier solution, well indeed you can do that.
However, it will impossible for those with busy days. As the other solution, you may squash avocado and use that as salad dressing or mayonnaise replacement for your sandwich. Don’t worry, the creamy taste of avocado along with its Health Benefits of Avocado won’t ever disappoint you.
- Boost immune system
Both eggs and avocado are able to present antimicrobial action. This action is one of the efforts to boost immune system. One of the remarkable actions is the ability of avocado in fighting against Escheria coli, a leading cause of food poisoning and the other digestive problems. In addition, the protein in eggs will help you quickly repair the damaged cells, so that it reduces the risk of developing some diseases.
- Improve digestion
Eating eggs and avocado for your regular meal may increase the intake of natural fiber. The fiber helps you a lot in improving digestion. It is because fiber is able to improve bowel movement, maintain the digestive tract functioning, and further prevent some digestive problems such constipation.
- Prevent cancer
The intakes of fiber you get from consuming eggs with avocado not only help you to prevent the digestive problems. It can also reduce the risk of developing some types of cancer such colon, stomach, pancreatic, and cervical cancer. The health benefits also possible as eggs and avocado supply you with the sufficient amount of folate which is able to inhibit the growth of cancer cell.
- Prevent depression
We often encounter a quote said “good food, good mood”. Well, in term of eggs and avocado, the quote is not merely a motivational or poetic quote. We can find a scientific explanation about this. Despite the good synergy of eggs and avocado in satisfying your taste bud, those two ingredients are able to present us folate.
Folate is known to have the ability in aiding the production of serotonin, dopamine, and norepinephrine which regulate mood, sleep, and appetite. Good mood, enough sleep, and proper meal will definitely keep you away from depression.
- Improve skin health
Regarding to the vitamins contained in a single serving of eggs and avocado, we can conclude that this food is beneficial for our skin. Besides, you may have been acknowledged the Health Benefits of Avocado for Skin as it provides you with vitamin E. Furthermore, protein from eggs is very good in regenerating new cells and aiding the skin health as included in Health Benefits of Egg White.
- Good for vision
As mentioned before that avocado supply the good amount of vitamin E, we can consider that foods containing avocado is good for our eyes. Therefore, by consuming your favorite soft boiled egg in avocado we can obtain the Benefits of Avocado for Eyes Health as the delicious health benefit for your vision.
The other health benefits of eggs and avocado are:
- Improve healthy hair
- Prevent osteoporosis
- Good for pregnancy
- Good food for babies
Precautions in Consuming Eggs and Avocado
Besides the health benefits of eggs and avocado mentioned above, we can’t totally replace all the meals with this good combination of eggs and avocado. It is better to keep the variety of healthy foods as the key of good health. The variety will supply us with more varied nutrients needed by our body. to add, too much intake of vitamin K you get from eating eggs and avocado may lead to blood clotting, especially for those who take blood thinners medicine.
On the other hand, the cooking process is important to maintain the health benefits of eggs and avocado. As we know, the foods contain protein, fats, and cholesterol which may counter attack our health with the inappropriate cooking process and complements. Browse for the healthy way to cook eggs and avocado, and you will have many from the internet.