Avocados and nuts are two of Gemma Atkinson’s go-to foods and each offer a range of health benefits.
Speaking to Women’s Health Magazine, the 40-year-old revealed that she is “big” on fats and likes to add avocado to her breakfast, alongside organic eggs and greens such as spinach.
Avocados are known for their numerous health benefits, thanks to their key nutrients, healthy fats, and fibre content.
As per Healthline, the fruit contains anti-inflammatory and antioxidant compounds that may help reduce the risk of heart disease.
Specifically, they can enhance heart-protective HDL cholesterol and decrease levels of oxidised LDL cholesterol, which can accumulate as plaque in artery walls.
Good Food further adds: “Avocado are also a source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.”
They’re also one of the richest known fruits for phytosterols, plant-based compounds beneficial for managing cholesterol levels.
“Phytosterols are useful for managing cholesterol levels, with 2-3g recommended per day to lower so-called ‘bad’ LDL cholesterol,” it adds.
The National Library of Medicine suggests that the high level of monounsaturated fat found in avocados could also be significant for cancer prevention.
The consumption of this certain type of fat has been linked to a reduced risk of oral and pharyngeal, pancreatic and bladder cancers, according to research.
In addition, the National Foundation for Cancer Research highlights a separate study which found that men who ate avocados at least once a week had a lower risk of several types of cancer, including colorectal, lung, and bladder cancers.
Actress and former Strictly Come Dancing star Gemma is also a fan of snacking on nuts when she feels peckish.
Dr Claire Merrifield, GP at Selph, recommends eating nuts and seeds as they are rich in omega-3, with Chia seeds, flaxseed and walnuts being some of the best options.
She stated: “In addition to omega-3 fatty acids, nuts have a whole host of bioactive compounds such as vitamins, minerals and antioxidants.
“In fact, eating a handful of nuts a day can reduce the risk of cancer by 15%, the risk of heart disease by nearly 30% and the risk of premature death by 22%.”
The National Library of Medicine also notes that studies have found a higher consumption of nuts associated with a reduced risk of several site-specific cancers, such as colon, lung and pancreas.
It further states that a daily intake of 28 grams of nuts has been linked to a 21% reduction in the rate of cancer deaths.
The Roswell Park Comprehensive Cancer Center also lists an ounce of peanuts, certain tree nuts (walnuts, almonds, pistachios) and/or seeds consumed most days as those used in studies.
However, the website advises that no single compound or specific type of food that can ward off cancer, so it’s best to incorporate a variety of nuts and seeds into your diet.