Health benefits of avocados
Researchers have spent many years studying the connection between avocados and heart health and its links to other diseases.
This popular fruit is loved worldwide for its rich flavor and easy preparation, making it a versatile addition to many recipes.
Beyond its taste and convenience, avocado is often labeled a “superfood.”
This term refers to fruits full of nutrients and antioxidants, offering numerous health benefits.
By incorporating superfoods like avocado into our diets, we can harness their health advantages, bolstering our body’s defenses against a range of illnesses and diseases.
In simple terms, whenever we eat avocado, we are nourishing ourselves with vitamins A, C, D, E, K, and Bs, as well as folic acid, Omega 3, magnesium, iron, and copper. This means that consuming an avocado helps us address multiple health concerns simultaneously! Cool right?!
Avocado nutirrional value
The nutritional profile of a 7-ounce (201-gram) avocado is as follows:
- Calories: 322
- Fat: 30 grams
- Protein: 4 grams
- Carbohydrates: 17 grams
- Fiber: 14 grams
- Vitamin C: 22% of the daily value (DV)
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Riboflavin (B2): 20% of the DV
- Niacin (B3): 22% of the DV
- Pantothenic acid (B5): 56% of the DV
- Pyridoxine (B6): 30% of the DV
- Folate: 41% of the DV
- Magnesium: 14% of the DV
- Potassium: 21% of the DV
- Copper: 42% of the DV
- Manganese: 12% of the DV
Interested to know more about the beneficial effects of consuming avocado on our health? Here’s how this truly incredible superfood brings wonder to your life:
1. Avocados are great for your skin!
According to the Linus Pauling Institute of Oregon University, avocados are rich with poly and monounsaturated fatty acids, or to put it simply, good fats.
These monounsaturated fats keep the top layer of your skin moisturized for a soft and youthful glow at the same time. The polyunsaturated fatty acids protect your skin against harmful sun rays!
Not only that, but avocados are rich in antioxidants such as carotenoids and vitamins E and C. These antioxidants eliminate free radicals, promote skin elasticity, and produce collagen, keeping our skin in its finest condition!
So, if you want to sport soft, supple, and dewy skin, feel free to incorporate avocado into your skincare routine!
2. Avocado promotes heart health!
According to research published in the Journal of the American Heart Association, eating one avocado a day improves bad cholesterol levels in overweight and obese individuals. Thanks to its polyunsaturated fats, fiber, phytosterols, and bioactive components, Avocados have been proven to reduce the risk of developing a heart disease.
Moreover, avocados provide 76 milligrams of beta-sitosterol per 100 grams, a natural plant sterol. Adding beta-sitosterol and similar sterols to your diet helps manage cholesterol, which is essential for heart health.
With these discoveries about avocado and heart health, why not add this fruit to your favorite salad dressing or use it as a main ingredient in your delicious smoothies?
3. Avocados boost your immune system!
Aside from being a rich source of vitamins E and C, iron, and zinc, Avocados are abundant in Glutathione. Glutathione is an incredible antioxidant that boosts lymphoid cells and keeps our immune system strong and secure!
For a robust immune system that can ward off unwanted communicable diseases, it’s recommended to incorporate a few slices of Avocado into your daily diet, be it in a sandwich or a salad!
4. Avocados are rich in naturally good fats!
According to a study, heart disease is one of the leading causes of death in the United States. As mentioned earlier regarding avocado and heart health, one way to reduce the risk of developing heart disease is by eating avocados.
Again, Avocados are rich in unsaturated fatty acids that lower the level of bad cholesterol. As the Dietary Guidelines for Americans recommended, replacing saturated fats with monounsaturated and polyunsaturated fats is much better than lowering your intake of saturated fats!
Not all fats are bad news for your health! Enjoy a guilt-free food trip by indulging yourself with a delicious chunk of avocado!
5. Avocados heal digestive disorders!
Avocados are composed of 35% fiber, which is very beneficial in promoting healthy digestion. When your body is well-nourished with fiber, it loosens your stool and prevents constipation. Consuming a slice of avocado daily increases your fiber intake, reducing your risk of developing colon cancer!
Combine avocados with other fruits, vegetables, and meat for a balanced diet that keeps your digestion system healthy!
6. Avocados reduce inflammation!
Avocados are rich in unsaturated fats and vitamin E, which science has proven to be anti-inflammatory agents.
A study in the Journal of Food and Function conducted in 2013 showed that those who had eaten a hamburger with a slice of avocado reduced their risk of an inflammatory response. While those who had only eaten hamburgers suffered from inflammation.
So next time you prepare a delicious hamburger, don’t forget to add a few slices of avocados for a tastier and healthier snack!
7. Avocados are a great source of Potassium!
Potassium is a healthy mineral that reduces blood pressure and promotes water retention. Also, potassium prevents stroke, osteoporosis, and kidney stones from developing.
To enjoy these benefits, all you have to do is to incorporate avocados into your diet. Avocados contain 14% of the recommended dietary allowance for potassium, which is higher than the 10% RDA present in bananas.
Why don’t you grab an avocado from the grocery store instead of a banana to satisfy your potassium needs? Surely, you won’t regret the change!
8. Avocados prevent blood sugar imbalance!
We all know how monitoring one’s blood sugar is important for those who have diabetes. Hence, physicians advise those with diabetes to consume foods that have significantly lower carbohydrate and sugar levels. The superfood Avocado meets both criteria!
According to the United States Department of Agriculture, a regular Avocado contains about 17 grams of carbohydrates, lower than apples and bananas. On the other hand, an ounce serving of an Avocado only contains less than 1 gram of sugar.
Also, it is advised to pair an Avocado with other food to prevent the blood sugar from spiking. The unsaturated fats and fiber which an Avocado is rich in takes longer to digest, hence the absorption of carbohydrates consumed from other food is slowed down as well.
For a meal that you will still enjoy despite having less sugar and carbohydrates, simply snack on some delicious Avocados!
9. Avocados are anti-fungal!
Fungal infections developed from an overgrowing pathogenic yeast bring out health problems. To get rid of these fungal infections, the first thing that we must do is starve them. Pathogenic yeasts such as Candida feed off sugar, carbohydrates, and other yeast-rich foods.
This means that you must not eat or consume sugar, soda, alcohol, dried fruit, fruit juice, fermented foods, vinegar, and mushrooms from your plate.
So what can you eat if those mentioned above are banned from consumption? What else but a few slices of Avocado! As mentioned above, avocados contain little carbohydrates and sugar, which is good for starving fungal and yeast infections!
10. Avocados prevent cancer!
Aside from an Avocado’s boasting content of vitamins, minerals, and anti-oxidants, another agent contained in an Avocado has been proven by Science to be effective in preventing and killing cancer cells!
According to the research conducted by Professor Paul Spagnuolo from the University of Waterloo, molecules extracted from Avocados have been discovered to target, attack, and kill the stem cells of acute myeloid leukemia.
The fats contained in avocado and other drugs attacked leukemia stem cells while leaving the healthy cells unharmed!
Indeed, gone are the days when consuming avocados was frowned upon. Thanks to new studies and research on avocado and heart health and its links to other diseases, we are now informed about the numerous health miracles we can get from eating this fruit every day!
Let other people know the various health benefits they are missing out on. Be sure to share this post!
Disclaimer: This article should not be taken as a replacement for professional medical advice; it is just for informative needs. Always see a qualified healthcare provider or physician for individualized advice and recommendations that fit your circumstances.
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