Food & NutritionHealth

12 Proven Health Benefits of Avocado

 

Avocado is a rather unique fruit.

 

Although most fruits are primarily carbohydrates, avocado is high in healthy fats.

 

Numerous studies show that it has healthy health benefits.

 

Here are 12 health benefits of avocado that are aided by scientific research.

1. Avocado Is Incredibly Nutritious

Avocado is the fruit of the avocado tree, known scientifically as the Persian American.

 

This fruit is valuable for its high nutritional value and is included in various dishes due to its good taste and rich texture. This is an important ingredient in guacamole.

 

These days, avocado has become an incredibly popular meal among healthcare professionals. It is often called a super food, which is not surprising given its health properties.

 

There are many types of avocado that vary in shape and color – from pear size to round and green to black. They can weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

 

The most famous type is Haas avocado.

 

It is often referred to as “alligator pear”, which is very descriptive, as it is pear-shaped and has a greenish resemblance to its plants.

 

The yellow flesh is eaten inside the fruit, but the skin and seeds are discarded.

 

Avocado is very nutritious and contains many nutrients, including 20 different vitamins and minerals.

 

Here are some of the most nutritious nutrients in a single 3.5-ounce (100g) serving (3):

 

  • Vitamin K: 26% of daily value (DV)
  • Fault: 20% DV.
  • Vitamin C: 17% of DV
  • Potassium: 14% of DV.
  • Vitamin B5: 14% of DV.
  • Vitamin B6: 13% of DV.
  • Vitamin E: 10% of DV

It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus and vitamin A, B1 (thiamine), B2 (ribo flavon) and B3 (niacin).

It comes with 160 calories, 2 grams of protein and 15 grams of healthy fat. Although it contains 9 grams of carbs, 7 of them are fiber, so there are only 2 “net” carbs, making it less of a carb friendly plant.

 

Avocados contain no cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe that these substances are harmful, which is a debatable topic anyway.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people do not get enough

 

This nutrient helps maintain the electrical balance in your body’s cells and serves a variety of important functions.

 

Avocados are high in potassium. Banana packs 14% of the recommended daily allowance (RDA) of 3.5 to 5 ounces (100g) per serving, which is a typical high potassium food .

 

Numerous studies suggest that low potassium intake is associated with high blood pressure, which is at risk of heart attack, stroke and kidney failure.

3. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Avocado is a high fat diet.

 

In fact, 77% of its calories are from fat, which is added to the fat in the presence of plants.

 

But they are not just fat. The majority of the fat in the avocado is oleic acid. It is a monounsaturated fatty acid that is also an important ingredient in olive oil and is thought to be responsible for some of its health benefits.

 

Oleic acid has been linked to low inflammation and exerts beneficial effects on cancer-associated genes.

 

The fats in avocado are also resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking and baking.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient in which avocados are relatively rich.

 

This is a case of indigestible plants that can be helpful in reducing weight, blood sugar spikes and is strongly linked to the low risk of many diseases.

 

There is often a difference between soluble and insoluble fiber.

 

Soluble fiber is known to feed the gut bacteria in your gut, which is very important for maximum body functions.

 

A 3.5 ounce (100g) offering of avocado packs 7 grams of fiber, which is 27% of the RDA.

 

About 25% of the fiber in the avocado is soluble, while 75% is unresolved.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the one of the major common cause of death in the world

 

It is known that numerous blood markers are associated with an increased risk.

 

These include cholesterol, triglycerides, inflammation markers, blood pressure and many others.

 

These studies revealed that avocados can.

 

  • Lower the total cholesterol level significantly.
  • Reduce blood triglycerides by 20%.
  • Lower LDL cholesterol by 22%.
  • Increase HDL (“good”) cholesterol by 11%.

One study found that a vegetarian diet, including avocado in low fat, significantly improved the cholesterol profile.

 

Although their results are impressive, it is important to note that all human studies were short and short-term, consisting of only 13–37 people with a duration of 1 only4 weeks.

6. People Who Eat Avocados Tend to Be Healthier

One study looked at dietary habits and health of avocado eaters.

 

They analyzed the statistics of 17,567 participants in the NHANES survey in the United States.

 

Avocado consumers were found to be healthier than those who did not eat this fruit.

 

They had high levels of nutrients and were more than half likely to have metabolic syndrome, a symptom of a significant risk for cardiovascular disease and diabetics.

 

Individuals who regularly consumed avocado were also underweight, had low BMI and abdominal fat significantly. They also had high levels of “good” HDL cholesterol.

 

However, reciprocity does not mean needless, and there is no guarantee that avocados improve their health.

 

Therefore, this particular study does not carry much weight.

7. Their Fat Content May Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, your intake is not the only thing that matters.

 

You also need to be able to absorb these nutrients. Move them through your digestion and into your body, where they can be used.

 

Some nutrients are fat-soluble, which means they need to be combined with fat in order to be used.

 

Vitamins A, D, E and K are soluble in fat, as well as antioxidants such as carotenoids.

 

One study suggests that adding either avocado or avocado oil to salads or salsa can increase antioxidant absorption by 2.6 to 15 times.

 

Therefore, not only is avocado highly nutritious, it can also dramatically increase the nutritional value of other plant foods.

 

This is always a good reason to include healthy fat sources when you eat vegetables. Without it, the beneficial nutrients of the plants will be lost.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

Avocados not only increase the absorption of antioxidants from other foods, but are also high in antioxidants themselves.

 

These include carotenoids gluten and zeaxanthin, which are incredibly important to eye health.

 

Studies show that they are associated with a lower risk of cataracts and macular degeneration, which are common in older adults .

 

Therefore, eating avocados should benefit your eye health in the long run.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado can be beneficial in the treatment and prevention of cancer.

 

Test tube studies indicate that it may help reduce the side effects of chemotherapy in human lymphocytes.

 

Avocado extract has also been shown to prevent prostate cancer cell growth in a laboratory.

 

However, keep in mind that these studies were carried out in isolated cells and do not necessarily prove what can happen to people. Man-based research is not available.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of this condition, which is often a chronic problem that people have for their entire life.

 

Numerous studies suggest that avocado and soybean oil extraction – called avocados and soybeans poorly – can reduce osteoarthritis.

 

Whether the avocado itself has its effect remains to be seen.

 

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocado is a weight-friendly diet.

 

In one study, people who ate avocado with food reported 23% more satisfaction and 28% less desire to eat in the next 5 hours, compared to those who did not eat this fruit.

 

If this is true in the long run, then adding avocado to your diet can help you eat less calories naturally and make it easier for you to stick to healthy eating habits.

 

Avocados are also high in fiber and low in carbs, two qualities that should also help promote weight loss, at least in the context of a healthy, real diet based diet.

 

12. Avocado Is Delicious and Easy to Incorporate in Your Diet

Not only are avocados healthy, they are amazingly delicious and go with a variety of foods.

 

You can add them to salads and various recipes, or you can take them out with just a spoon and eat them plain.

 

They have a creamy, rich, greasy texture and blend well with other ingredients.

 

One notable is Guacamole, the most famous use of avocados. This includes salt, garlic, lime and some other ingredients depending on the prescription along with the avocado.

 

An avocado often takes a little time to cook and when cooked it should feel slightly soft. The nutrients in the avocado burn it right away. The latter may be oxidized and brown, but adding lemon juice may slow the process down.

The Bottom Line

Avocado is a great meal, with nutrients, many of which are lacking in modern diets.

 

They are friendly to lose weight, healthy at heart and last but not least the flavor is incredible.

 

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