What Are The Benefits of Avocado For A Good Health!
Overview
Do
you know the excellent health benefits of avocado? What is the nutritional
value of this fruit? Why this fruit is so popular in the fitness world? Does it
have anti-aging effects? Can it lose weight?
Yes!
Today we will discuss all of these and more.
Avocado
is one of the most trending fruit in the fitness world.
First
of all, do you know what an avocado actually is! Is it a veggie? or fruit? You
must be surprised to know the reality.
Avocado
is a berry. The edible part is yellowish-green fruit flesh.
It
is an exotic fruit, and native to Mexico. Belonging to the Lauraceae family,
the scientific name is Persea americana.
The
taste of avocado quite impressive. It is rich creamy, and delicious in
taste.
Do
you know, it is an amazing fruit packed with 20 different nutrients, healthy
fats, and numerous health benefits!
Due
to the presence of green bumpy skin and pear-like shape, it is also known as alligator
pear.
Various
types of avocados are present in the market, but the most popular one is called
the Hass Avocado.
The
wide variety of nutrients and magnificent benefits of avocado, make this
fruit a superfood.
So,
let’s explore its nutritional value, health benefits, and increase wellness.
Nutritional Value of Avocado
Avocado’s
nutritional value is very popular.
It
contains a wide variety of nutrients and packed with over 20 different
vitamins, such as vitamin C, E, A, K, B complex, and minerals including potassium,
magnesium, many more.
But
it is famous for its pretty fats. Avocado is a significant source of healthy fats, which are heart-healthy unsaturated fatty acids.
Generally,
an avocado contains 8.5% of carbs, 15% of healthy fat, 2% of protein, and
almost 72% of water.
Every
100 gm (3.5 ounces) of an avocado provides 160 calories (very few), 15 gm of
healthy fat, 2 gm of protein.
It
also contains 9 gm of carbs, in which dietary fiber is 7 gm.
On
the other hand, a 3.5 ounce serving of 26% vitamin K, 175 vitamin C, 10%
vitamin E, 20% folate, 14% vitamin B5, and 13% vitamin B6
of the daily value.
Not
only these biomolecules, but the benefits of avocado also depend on its
minerals.
Avocados
consist of potassium, magnesium, zinc, iron, copper, phosphorus, and do not
contain any sodium.
The
dietary fats of avocado are unsaturated fatty acids and do not contain any
cholesterol.
Avocado
also contains some antioxidants, and phytochemicals, such as lutein,
zeaxanthin, β-carotene, lycopene, etc.
Health Benefits of an Avocado
Avocado
is a superfood with massive nutrients.
With
a creamy texture and yellowish-green flesh, the health benefits of avocado
are widely distributed from the heart to the brain, weight loss to healthy
pregnancy, many more.
i. Avocado Provides Massive Nutrition
Among
the various health benefits of avocado, one of the most important is its
nutritional profile.
From
dietary fiber to unsaturated fatty acids, this fruit provides massive
nutrition.
100
gm of avocado rich in 7 gm of fiber which is 27% of the daily value (DV).
From
digestion to weight loss, reducing blood sugar, the fiber content plays several
important roles.
Avocado
is one of the fattiest fruits in the world. Every 100 gm of avocado rich in 15
gm of fats, and obviously they are heart-friendly MUFA (monounsaturated fatty acids).
Dietary
potassium is another vital nutrient that avocado is relatively rich in. The
amounts of potassium present in avocado are more than a banana.
100
gm of avocado also rich in 14% potassium, where banana provides 10% of the DV
only.
The
benefits of avocado also linked with its antioxidants. Lutein,
zeaxanthin, β-carotene stands with massive antioxidant effects and prevents
oxidative damage.
ii. Avocado Helps to Lose Weight
The
avocado benefits are quite popular in the case of weight management. There
is some evidence that proves avocado is an effective weight-loss food.
According
to a study, consuming avocado with a meal felt 23% more satisfied and had a 28%
lower desire to eat over the next 5 hours as compared to people who did not
consume.
For
a long time, the consumption of avocado may help to eat fewer calories naturally.
On
the other hand, the fiber content of this fruit fills the satiety, suppresses
hunger, and reduces excess food intake, which directly connected to lose
weight.
Additionally,
avocado increases the metabolism of the body results in weight loss.
So,
if you have a weight loss goal, and to access the weight loss benefit of
avocado, keep this superfood in your regular diet.
iii. Avocado Improves Heart Health
Various
heart-healthy benefits of avocado are quite popular in the health world.
The
low sodium and high potassium of avocado reduce blood pressure.
On
the other hand, potassium also depletes excess sodium in our body and plays a
crucial role in controlling hypertension.
A
cup of sliced avocado provides almost 32% of your recommended fats. This fruit
rich in heart-healthy monounsaturated fatty acid, which is oleic acid*.
This
healthy fat helps lower cholesterol levels.
According
to studies, avocado significantly reduces total cholesterol levels, triglyceride
up to 20%, bad cholesterol (LDL) up to 22%, and increases good cholesterol
(HDL) by 11%.
Additionally,
β-sitosterol of avocado also reduces LDL, but cannot increase HDL.
Dietary
fiber reduces blood cholesterol levels by affecting dietary fat absorption.
All
these benefits of avocado turn to lower the risk of atherosclerosis, stroke,
and various heart diseases.
*Oleic
acid the major compound of olive oil also.
iv. Avocado Improves Digestion
With
the creamy texture, the fruit flesh consists high amount of dietary fiber,
which is almost 7 gm in every 3.5 ounces.
Fiber
plays a crucial role to improve digestion. The fiber content of avocado is both
soluble, and insoluble type.
The
amounts of soluble fiber are 25% and insoluble is 75% of total fiber.
Soluble
fiber forms a gel-like substance that supports friendly gut bacteria as a
prebiotic, add water and bulk to stool.
On
the other hand, insoluble fiber increases stool volume, softens it, and
promotes bowel movement in the intestine.
Additionally,
eating foods with natural fiber can help prevent constipation, indigestion, and lower
the risk of colon cancer.
All
these avocado benefits linked with proper digestion, and a healthy gut.
know more topic: Top 9 Probiotic Foods & Their Health Benefits
v. Avocado May Prevent Cancer
Cancer
prevention is another vital benefit of avocado.
The
monounsaturated fats of avocado (like oleic acid) have anti-inflammatory
effects that may prevent cancer caused by inflammation.
According
to the study, the healthy fat of this fruit able to wipe out the leukemia stem
cells. This cancerous cell triggers leukemia over 65 years old person.
On
the other hand, the antioxidants of avocado prevent oxidative stress, as well as a
genetic mutation, and reduce the risk of cancer.
Additionally,
dietary fiber also reduces inflammation in the gut and may prevent the risk of
colorectal cancer.
So,
this superfood should present in the diet of a cancer patient during
chemotherapy.
know more topic: Top 14 Health Benefits of Pomegranate
vi. Avocado Can Protect Your Eyes
Avocado
in your daily diet maintains healthy eyesight. Various antioxidants of this
fruit can protect the eyes.
Antioxidant
lutein and zeaxanthin protect the retina from oxidative damages in UV exposure.
They can prevent cataracts and age-related macular degeneration.
On
the other hand, β-carotene, and vitamin A play an important role in eyesight
by maintaining a clear cornea.
β-carotene
of this superfood converts into vitamin A and supports rhodopsin that allows us
to see in low light.
Additionally,
the monounsaturated fats of avocado support the absorption of fat-soluble
vitamin A in the body and helps to improve eye health.
So,
the several avocado benefits keep in mind and put it into your diet.
vii.
Avocado Supports Healthy Pregnancy
Another
health benefit of avocado is carrying a healthy pregnancy.
Vitamin-B9
(folate) is extremely important for a pregnant mother, and the fetus.
Adequate
folate consumption supports the formation of the neural tube of the fetus as
well as reduces the risk of miscarriage.
avocado promotes healthy pregnancy
Every
3.5 ounces (100 gm) avocado provides 20% folate of the recommended daily value
to a pregnant mother.
On
the other hand, vitamin B9 prevents the build-up of homocysteine
that hampers blood circulation in the brain of the fetus as well as the
pregnant mother.
According
to health experts, avocado also beneficial for fertility.
It
helps to boost fertility and better chances to conceive. It increases the
success rate in in-vitro fertilization (IVF) treatment.
viii. Avocado Lowers Depression
Avocado
plays an important role to lower depression and anxiety.
Foods
containing high levels of folate may help to decrease the risk of depression due to increased blood circulation in the brain.
Excess
homocysteine can alter the production of serotonin, and dopamine. Both of these
neurotransmitters regulate mood, hunger, and quality of sleep.
Folate
prevents homocysteine formation and enhances our mood.
On
the other hand, avocado also increases the feel-good hormone (like serotine,
dopamine, endorphins, etc.) in the brain, and prevents various mental issues.
Additionally,
MUFA and other antioxidants of this exotic fruit reduce inflammation in the
brain, prevent oxidative brain cell damage, and protect overall brain health.
Magnesium
also required for proper nerve functioning.
So,
keep in mind all the benefits of avocado for a peaceful mind, strong
brain, and put it in your regular diet.
know more topic: Top 10 Benefits of Drinking Lemon Water
ix. Avocado Promotes Bone and Joint Health
Promoting
bone and joint health are some of the important health benefits of an avocado.
Vitamin
D, calcium, phosphorus of avocado reduces the decay of bones, and maintain
proper bone health.
Vitamin
K also essential for bone health. This vitamin increases calcium absorption in
the bone and reduces calcium elimination through urine.
On
the other hand, this superfood has anti-inflammatory effects, which reduce
inflammation in the joints and may prevent arthritis.
Avocado
also prevents osteoporosis.
know more topic: Top 11 Zinc-rich Foods
x. Avocado for Healthy Skin
Do
you want to nourish your skin in a chemical-free way? Then avocado is the
answer.
It
contains 17% DV of vitamin C as well as 10% DV of vitamin E. Both are essential
for healthy, and glowing skin.
Vitamin
C and E both are potent antioxidants in nature. They reduce oxidative damage in
the skin cell.
Additionally,
vitamin C helps the body producing collagen protein that the main support of skin health.
Avocado
can be your home remedy to replenish your face especially.
if
you have dry red itchy or rough skin due to the harsh weather, then you should
really consider the beauty benefits of avocado for your skincare.
They
are also rich in other nutrients, such as vitamin B, amino acids, which soothe,
and moisturize your face.
So,
you can even use it topically as a moisturizing agent.
You
can also use a banana face mask mixed with avocado fruit pulp to get more
moisturizing effects.
On
the other hand, applying avocado oil, and vitamin B12 containing
cream to the skin for 12 weeks reduces symptoms of psoriasis as conventional
medication.
know more topic: Health Benefits of Banana
xi. Avocado for Hair Growth
Not
only for the skin, but avocado also provides hair growth as well as prevents
hair loss. This exotic fruit can also improve the condition of your hair.
Due
to its effective moisturizing effect, avocados were used for dry or damaged
hair by early Egyptians.
You
can use an avocado mask for hair growth, and strong hair.
xii. Eat Avocado for Overall Health
In
the USA, a study over 18,000 people on their food habits, and health who
consume avocado regularly, showed that those who consume this superfood, much
healthier than the people who do not.
Avocado
consumers had a higher nutrient intake, and less metabolic syndrome (such as
heart diseases, diabetes, etc.)
They
also had higher good cholesterol (HDL) as well as low bad cholesterol levels.
However,
more research is needed on this factor.
Downsides of Avocado Consumption
We
learned several benefits of avocado.
Now
it is time to look at the side effects and safety precautions of avocado
consumption.
It
is normally safe in a normal serving size, and generally has very few side
effects on the skin when used topically. Although, few people do report mild
itching.
So,
an avocado mask should not be applied for more than three consecutive months.
On
the other hand, a lot of calories because of the fat content may cause some
side effects.
For
pregnant, and breastfeeding mothers, there is not enough reliable information
about the safety of taking avocado with medicine. Drug-food interactions can
occur.
If
anyone who has latex sensitivity can be allergic to avocado.
Now, The Conclusion
Avocado
is a highly nutritious fruit with heart-healthy MUFA, potassium as well as fat-soluble
vitamins (vitamin A, D, E, K,), antioxidants, and more.
It
is the world’s fattiest plant food with a total of 77% of the calories due to
fat.
However,
the fat in this fruit is healthy oleic acid, which is also found in olive oil.
avocado for your better health
Due
to the presence of various nutrients, and health benefits of avocado, it
is considered a superfood.
It
aids in the absorption of nutrients, key vitamins, like vitamin A, D, and K, or
fat-soluble compounds.
Adding
avocado oil can increase antioxidants to your salads 3 to 15 folds. It can
significantly enhance the nutritional value of other plant foods in your diet.
Not
only highly nutritious, but this fruit also delicious in taste, and easy to
incorporate with diet.
Finally,
avocado is a heart-healthy, weight loss, anti-inflammatory, antioxidant-rich fruit with a tasty, and creamy texture.
So,
try to access all the avocado benefits, and put this exotic fruit into your regular
diet.
Thank
You.
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