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- Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids
Avocado is a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
- Avocados Are Loaded With Fiber
Fiber is another nutrient that avocados are relatively rich in.
It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function.
- Avocados Can Lower Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world. It’s known that several blood markers are linked to an increased risk. This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower 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 significantly improved the cholesterol profile.
- Avocado Is Incredibly Nutritious Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients present in avocado fruit: Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5,Vitamin B6,Vitamin E. It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
Avocados do not contain any cholesterol or sodium and are low in saturated fat
- They Contain More Potassium Than Bananas
Potassium is a nutrient that most people don’t get enough of. This nutrient helps maintain electrical gradients in your body’s cells and serves various important functions.
Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure.
- People Who Eat Avocados Tend to Be Healthier
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.
- Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.
Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults. Therefore, eating avocados should benefit your eye health over the long term.
- Avocado May Help Prevent Cancer
There is limited evidence that avocado may be beneficial in cancer treatment and prevention.
Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes.
- Avocado Extract May Help Relieve Symptoms of Arthritis
Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.
Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis.
- Eating Avocado May Help You Lose Weight
There is some evidence that avocados are a weight foods. In one study, people eating 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 consume this fruit.
Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.
Avocados are also high in fiber and very low in carbs , two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.
- Avocado Is Delicious and Easy to Incorporate in Your Diet
Avocados are not only healthy, they’re also incredibly delicious and go with many types of food.
You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain.
They have a creamy, rich, fatty texture and blend well with other ingredients.
An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process
Pharm G
Interesting! I just did an article on 5 Ways to firm your breast, you should totally check that out.
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