See 12 Incredible Health Benefits Of Avocado To Your Heart,Skin And Many More
The avocado is shown as a unique fruit.
While most fruits contain primarily carbohydrate, avocado is rather high in healthy fats.
Numerous studies found that it has powerful health benefits.
Here are 12 health benefits of avocado that are backed by scientific research.
1. Avocado Is amazingly Nutritious
Avocado is the fruit of the avocado tree, scientifically called Persea americana.
This fruit contains high nutrient value and is added to various dishes given its good flavor and rich texture. It is an important ingredient in guacamole.
In recent times, the avocado has become an incredibly popular food among health-conscious individuals. It’s usually referred to as a superfood, which doesn't come as a surprise given its health value
There are various types of avocado with different shapes and colors — from pear-shaped to round and green to black. They can also weigh generally from 8 ounces (220 grams) to 3 pounds (1.4 kg).
2. They Contain More Potassium Than Bananas
Potassium is a nutrient which is insufficient in most people.
This nutrient can help maintain electrical gradients in your body's cells and enable various important functions.
Avocados are very rich in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are essentially high-potassium food .
Several studies show that having a high potassium intake is can help reduce blood pressure, which is a very important risk factor for heart attacks, strokes and kidney failure.
3. Avocado Is High In Heart-Healthy Monounsaturated Fatty Acids
Avocado is a food loaded with fat.
In fact, 77% of the calories in it come from fat, ranking it as one of the fattiest plant foods in existence.
And the majority of the fats in avocado contain specifically a minor unsaturated fatty acid known as oleic acid which is also the major component of olive oil and researchers believe it is responsible for some of its health benefits.
Oleic acid has been found to help reduce inflammation and to have beneficial effects on genes linked to cancer.
The fats in avocado are also help to limit heat-induced oxidation, classifying avocado oil as a healthy and safe choice for cooking.
4. Avocados Are High In Fiber
Fiber is another nutrient that avocados contain in abundance.
It’s an indigestible plant matter that may contribute to weight loss, lower blood sugar spikes and can help lower the risk of many diseases.
There is often a noticeable difference between soluble and insoluble fiber.
Soluble fiber is found to help feed the friendly gut bacteria in your intestine, which are very important for optimal body function.
A 3.5-ounce (100-gram) serving of avocado can provide 7 grams of fiber, which is 27% of the RDA.
Around 25% of the fiber in avocado is soluble, while 75% is insoluble.
5. Eating Avocados Might Reduce Cholesterol and Triglyceride Levels
Heart disease is the most common cause of sudden death in the world
It’s shown that several blood markers are linked to an increased risk;they include cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Eight supervised studies in people have examined the effects of avocado on some of these risk factors.
These studies suggest that avocado might:
. decrease total cholesterol levels significantly.
- Lower blood triglycerides by up to 20%.
- Reduce LDL cholesterol by up to 22%.
- Increase HDL, (the good) cholesterol by up to 11%.
One of the studies found that including avocado in a low-fat, vegetarian diet could significantly improve the cholesterol levels
Though their results are impressive, it’s important to point out that all of the human studies were small and short-term, involving only 13–37 people for a period of 1–4 weeks.
6. People Who Eat Avocados Appear to Be Healthier
One study examined the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the U.S.A.
Those who used to consume Avocado were found to be much healthier than people who didn't eat this fruit.
They had a much higher nutrient intake and were at lower risk to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who consumed avocados regularly also weighed less, had a lower BMI and considerably less belly fat. They also had higher levels of “good” HDL cholesterol.
However, there is no proof that the avocados caused these people to be in better health.
Therefore, this particular study has to be considered cautiously.
7. Their Fat Content Could Help You Absorb Nutrients From Plant Foods.
When it comes to nutrients, your consumption is not the only thing that matters.
Your system needs to be able to absorb these nutrients — distributes them from your digestive tract and to your body, where they would be used.
Some nutrients are fat-soluble, that is they need to be combined with fat in order to be utilized.
Vitamins A, D, E and K are fat-soluble, along with antioxidants such as carotenoids.
One study found that adding avocado or avocado oil to either salad or salsa could increase antioxidant absorption 2.6- to 15-times.
Therefore, not only is avocado highly nutritious, it might significantly increase the nutrient value of other plant foods that you take in.
This is an important reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients would be wasted.
8. Avocados Are High In Powerful Antioxidants That Might Protect Your Eyes
Apart from increasing antioxidants absorption from other foods, avocados are also loaded with antioxidants themselves.
These include the carotenoids lutein and zeaxanthin, which are incredibly beneficial for eye health.
Studies found that they can help reduce significantly risk of cataracts and macular degeneration, which are common in older people.
Therefore, eating avocados can benefit your eye health over the long term.
9. Avocado Might Help Prevent Cancer
There is limited evidence that avocado can be beneficial in cancer treatment and prevention.
Test-tube studies suggest that it could help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been found to limit the growth of prostate cancer cells in a laboratory.
However, bear in mind that these studies were done in isolated cells and don't necessarily prove what could happen inside people. Human-based research is not available.
10. Avocado Extract Might Help Relieve Symptoms of Arthritis
Arthritis is a common problem in Western countries. There are various types of this condition, which are often chronic problems that people have to endure for the rest of their lives.
Various studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — could reduce osteoarthritis.
Whether avocados themselves have this effect remains to be assertained.
11. Eating Avocado Could Help You Lose Weight
There is some evidence that avocados are a good weight loss food.
In one study, people consuming avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not eat this fruit .
Should this be confirmed in the long term, then adding avocados in your diet could help you naturally eat fewer calories and make it easier for you to stick to a healthy eating diet.
Avocados are also loaded with fibers and very low in carbs, two attributes that could help promote weight loss as well, specifically for a healthy, real-food-based diet.
12. Avocado Is Delicious and Easy to Iclude in Your Diet
Avocados are not only healthy, they're also amazingly delicious and can go with many types of food.
You might add them to salads and various recipes or simply sliice them with a spoon and eat them plain.
They have a creamy, rich, fatty texture and can be mixed well with other ingredients.
A notable example is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients such ad salt, garlic, lime and a few others depending on the recipe.
An avocado takes some time to ripen and should feel slightly soft when it is ripe. The nutrients in avocado may oxidize and turn brown soon after fleshing it, but adding lemon juice could slow down this process.
To Sumarize
Avocados are an excellent food very high in nutrients, many of which are missing in the modern diet.
They can help in weight loss , in making the heart healthy and they taste incredibly great.
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