Anti-Aging Benefits of Avocado

Avocados are so much more than the main ingredient in guacamole. They’re nutritional powerhouses and versatile must-haves in the kitchen and beyond.

The avocado is definitely a natural fruit that packs a heck of a punch when it comes to beauty and anti-aging benefits. This pear shaped fruit has long been known for its beauty benefits around the world.

So what’s all the fuss about?

1. Avocados are good for your skin.

Avocados can help reverse the signs of aging and make you look good.

Avocado is high in Vitamin A, which helps purge dead skin cells. The avocado contains glutamine, which is an amino acid that is excellent for cleansing the skin and protecting it from harsh environmental factors.

2.

Avocados Reduce Wrinkles

The antioxidants found in avocados help to fight free-radicals which are thought to cause aging.  Therefore it may diminish fine lines and wrinkles giving your skin a younger, more youthful glow.

3.

Avocados Rejuvenate Your Scalp

Avocado oil helps moisturize and rejuvenate the scalp. It’s an excellent treatment for dry, lifeless, damaged hair because it works to revitalize it. It will deep condition your hair and scalp, leaving them looking shiny and full of life.

Avocado is a rich source of amino acids, vitamins, and proteins, which all help to promote healthier hair.

4. Moisturise Your Skin

The benefits of avocado oil for your skin are truly endless. It’s excellent for parched and dry skin. Avocado oil works great as a moisturizer and is able to retain that moisture so the skin does not become dehydrated while nourishing it all at the same time.

5. Nourishes Your Skin

Your skin can easily absorb avocado oil and so it can penetrate deep into the skin, leaving it well cleansed, baby soft, and nourished. It may help with cell generation and promote circulation.

6. Sunscreen

Avocado oil is a natural sunscreen that will stop the UV rays from damaging your skin. It’s also excellent for treating sunburn.

7. Increased Resistance From Free Radicals

 A study conducted found that avocado helps to boost your cell’s ability to fight free radicals. This will help to slow the aging process of your skin and keep your skin looking younger and more youthful.

macronutrients VS micronutrients

“Macro and Micro” Nutrients.

Our bodies are pretty complicated, meaning that they have a whole of nutritional needs in order to survive and function. The composition of our diet is essential to meeting these needs and therefore it’s important to understand the two different types of nutrients it can be split into: macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals). You’ve probably heard these terms before but what do they actually mean?

Macronutrients

The three macronutrients all have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good!

Each macronutrient is almost always found in every item of food, whether that’s a healthy snack bar (like Eat Nakd!) or a raw vegetable; the only difference is how the macronutrients are balanced. As an example, the nutritional composition of an avocado is generally made up of 75% (good) fats, 20% carbohydrates and 5% protein, therefore this is clearly a fat-based food. On the other hand a banana consists of 95% carbohydrates, with only small amounts of protein and fats.

The trick is to understand how each macronutrient plays a different role in the body and tailor your diet accordingly!

Fats

Don’t be scared of fats! Fats are an essential part of a healthy diet and should account for about 15-20% what you consume. They help by improving brain development, overall cell functioning, protecting the body’s organs and even helping you absorb vitamins found in foods.

Some examples of healthy fats:    Almonds, walnuts, seeds (pumpkin, chia), olives, avocados.

Protein

Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones. This wouldn’t be possible without amino acids, which are found in protein-based foods. In total there are 20 types of amino acids,  9 of which are ‘essential’ and can only be found in certain foods.

Good sources of protein: Beans, pulses and legumes, seeds (hemp, chia, flax), nuts (unsalted), quinoa, avocado, beets, raw greens (kale, spinach).

Carbohydrates

Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into glucose to use as the body’s primarily energy source and therefore need to make up around 45-65% of a diet.

Carbohydrates to choose: Apples, bananas, cauliflower, carrots, oats, brown rice, millet, quinoa, chickpeas, kidney beans.

What are micronutrients?

Micronutrients are not needed in the same quantities as macros, however are still equally as important. Micronutrients work in tandem with macronutrients to keep the body functioning and are crucial in order to maintain energy levels, metabolism, cellular function, and physical and mental wellbeing.

Finding micronutrients on a plant-based diet

No one plant can be certain to contain more micronutrients than another as the level largely depends on the mineral content of the soil each individual plant has grown in. There are a wide-variety of micronutrients, with everything from Vitamin A, B, C through to K, and minerals such as magnesium and zinc being vital for the body. To ensure you’re getting as many of these into your diet you should try to eat as varied as possible, incorporating various different ‘colours’ into each meal.

The Goodness of Coffee

Drinking coffee to excess will probably give you the jitters and keep you awake at night, but in moderate quantities it has a multitude of health benefits.

It improves concentration and many trials examining the effects caffeine has on the brain show it can improve reaction times, memory and general cognitive function.

In addition caffeine is found in many slimming products for a very good reason. Being a strong stimulant it can help boost the metabolism and maintain good energy levels; when we move we burn more calories.

A series of studies have shown that drinking coffee regularly can reduce our chances of developing Alzheimer’s and Parkinson’s disease by up to 60%. Other studies have shown people who drink four or more cups of coffee a day are actually protecting their liver both from cirrhosis and cancer. Multiple studies have also shown that caffeine is a highly effective way to cut the risk of developing type II diabetes.

Research also shows that having a few cups of coffee a day will actually help you to live longer. Most recently scientists at the International Agency for Research on Cancer and at Imperial College, London, examined data from 521,330 people aged above 35 in ten European countries including Britain. During the study 41,693 of them died. Across all nations, the 25 per cent of men who drank most coffee were 12 per cent less likely to die, and women 7 per cent.

And last, but far from least, coffee is exceptionally rich in antioxidants, which are linked to a number of health benefits, including protection against heart disease and cancers.

So don’t feel bad when you are asking for that extra shot in your cappuccino or flat white – you are probably doing your health a good favour!

Sleep well for good health

“Sleep is overrated” and “Sleep when you’re dead” are two common phrases we hear people say. Most scientific studies, however, tend to disagree.

Sleep is actually one of the most important things in our lives for ensuring good health and a general sense of well-being. Here are just a few of the well documented benefits:

Stay Slim. Skipping sleep can actually be detrimental to your weight as it can slow down the metabolism, according to a study by scientists at the Uppsala University of Sweden.  Other studies have shown that people who miss out on sleep are more likely to crave carbohydrates, eat less at breakfast and have more late night snacks.

Better appearance. We are all familiar with that tired, sleep-deprived look on our faces when we fail to get a regular 7-8 hours a night. Skin appears duller and fine wrinkles more pronounced. However, after a decent night’s sleep the complexion is brighter and fresher looking in appearance.

Live Longer. Studies have repeatedly found that people who regularly sleep for less than six hours a night are at risk of dying sooner.

Other benefits of proper sleep are better concentration, a stronger immune system, improved performance while doing exercise and you’ll no doubt find you are in a better mood as well.

So before you think about burning the candle at both ends, set aside at least seven or eight hours every night to get a good sleep so you can wake up feeling and looking fully rejuvenated!