Without a doubt, avocado is a lot of people’s favorite fruit, and
this isn’t the case with Americans only, but with people from many other
countries as well. This tasty fruit contains a lot of nutrients and so
it offers numerous health benefits.
Additionally, numerous studies have shown that people who consume
avocados regularly have lower Body Mass Index and better nutrient intake
when compared to those who don’t eat avocados frequently. Take a look
at some of the best benefits of avocado consumption:
Avocados are rich in good fats-monounsaturated ones. They reduce the risk of heart attack, stroke, and bad cholesterol levels.
According to a study published in the Nutrition Journal, ½ avocado
with lunch can be of great help for overweight individuals as it keeps
you satiated for a longer period of time. According to the participants
in the study, they had 40% lesser desire for eating for more than 3
hours and 28% lesser desire for eating 5 hours after a meal.
As stated by the American Heart Association, a diet which contains
natural sources of potassium can help in the control of blood pressure.
Avocados have plenty of potassium. However, as avocados are high in
fats, minimize your fat intake from other foods so that you can balance
the fat levels.
Statistically speaking, 1 in 3 American adults suffer from problems
related to high cholesterol levels which only double the risk of
cardiovascular diseases. However, there are natural ways to lower high
cholesterol levels.
Hence, studies have shown that regular consumption of avocado is an
excellent way to decrease cholesterol levels. Avocado has the amazing
power to lower blood triglycerides and cholesterol levels, as well as to
lower LDL cholesterol levels and to increase HDL levels.
Avocados have an abundance of nutrients and each serving has more
than 20 vitamins and minerals. Through consumption of one avocado you
intake the following recommended daily values: 33% of vitamin C, 21% of
vitamin E, 26% of vitamin B6, 53% of vitamin K, 19% of copper, 41% of
folate, 28% of potassium, and 28% of pantothenic acid.
The amount of vitamins, nutrients, and minerals isn’t restricted;
however, what is important is that the nutrients are properly absorbed.
These nutrients are fat-soluble and this means that they need fat in
order for the body to assimilate them. Some of them are vitamin A, E, K,
D, and some antioxidants.
By adding ½ avocado to salads with carrots, spinach, and lettuce, you
absorb 8.3 times the antioxidant alpha-carotene, 13.6 times
beta-carotene, and 4.3 times lutein.
According to the Centers for Disease Control and Prevention, at one
point in our lives, diabetes is going to affect around 40% of people in
USA. In order to minimize this risk, you must balance your blood sugar
levels. One study showed that participants who were given ½ avocado with
their lunch, and had their insulin and blood glucose levels checked at
intervals, raised their carb and calorie intake, but showed no increase
in the blood sugar levels, unlike those who didn’t consume an avocado
with lunch.
Avocado extracts can be of great help in the reduction of arthritis
symptoms. Due to its anti-inflammatory properties, avocado soothes the
pain and ache caused by arthritis and other inflammatory-based aches.
Chronic inflammation is believed to cause most of the modern-age
diseases like asthma, heart disease, cancer, and Alzheimer’s. A lot of
studies associated oleic acid and reduction of inflammation. Avocados
are rich in this acid, which is also found in olive oil.
Macular degeneration is one of the leading causes for blindness in
the USA. Zeaxanthin and lutein are two ingredients that have been found
to have a positive effect in the fight against this condition.
Foods which have a high level of phytonutrients contain a lot of
lutein and zeaxanthin. As studies have shown, avocado is the best source
of lutein and it also has a high level of zeaxanthin.
As stated by
What to Expect, avocado is one of the most
important foods for pregnant women. It is rich in vitamin B6, folate,
vitamin C, and potassium. Hence, vitamin B6 is crucial for the baby’s
tissue and brain development. Moreover, it also alleviates the morning
sickness. Folate is needed for healthy development of the fetus in the
early stages of the pregnancy.
According to a study, avocado may be helpful in inhibiting or
stopping prostate cancer cell growth. Another study pointed out that
avocados can be significant in the reduction of chemotherapy side
effects.
Avocados are rich in vitamin K, folate, copper, and numerous other
nutrients. When regularly consumed, avocados help in the building and
maintenance of strong bones.
Avocados keep the digestive system working smoothly. A single avocado
has 13 grams fiber which is 54% of the daily recommended fiber.
According to several studies, there is a connection between potassium
and depression. With the help of scientific studies, it was found that
depressed patients suffered from low potassium levels. What’s more, a
study from 1993 pointed out that the depressed patients showed low
levels of potassium compared to the healthier subjects. All in all,
scientists agree that folate is crucial if you want to avoid symptoms of
depression and low mood.
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