The avocado has quickly become a key player in menus frequented by lovers of health. What makes this fruit so green a success? Well, not only it is packed with fiber and antioxidants, but also anti – inflammatory oleic acid and heart healthy minerals like potassium – and that’s just the beginning of the long list of benefits of avocados.
1. It is Good for Your Heart:
There are multiple nutrients in avocados that make them a unique fruit for your heart. Avocado fiber lowers blood pressure, balances cholesterol levels and improves the body’s sensitivity to insulin. Each 100 g of fruit contains 6.7 g of fiber. The oleic acid, a monounsaturated fatty acid (MUFA) in avocados and olive oil helps the heart by making the body more sensitive to insulin using glucose properly. It also stops the progress of atherosclerosis in blood vessels – atherosclerosis is a dangerous condition where blood vessels are clogged by fat deposits that hinder blood flow. Avocados have more potassium than sodium, which is good news for the heart since potassium lowers blood pressure, while sodium increases it. Each 100 g of avocado contains 485 mg of potassium and 7 mg of sodium. Potassium is also important for the normal functioning of the heart, as it helps the contraction of skeletal and smooths muscle. Having more potassium can actually help patients with high blood pressure and reduce the risk of strokes by 24%.
2. Reduce Bad Cholesterol:
The cholesterol high is a dangerous condition that increases the risk of several diseases, including heart attacks. But not all cholesterol is bad. While LDL cholesterol is harmful, HDL cholesterol is really good for your health. It also helps eliminate additional LDL. People with high cholesterol also have a fat called triglycerides, too much of which is also a warning sign. Although it is a fatty fruit, avocados can raise HDL levels and reduce LDL and triglycerides in people who have abnormal lipid profiles, that is, cholesterol and triglyceride counts. In fact, a small study of overweight and obese participants (being overweight is often a sign of abnormal lipid levels) found that:
- A moderate fat diet with avocados reduced LDL cholesterol by 13.5 mg / dl
- A moderate fat diet without avocados reduced LDL cholesterol by 8.3 mg / dl
- A low-fat diet that did not consist of avocados reduced LDL cholesterol by 7.4 mg / dl
What this shows is that you should not only take heart-healthy fats, as in fish, you should also add avocado to your daily diet.
3. Reduces Inflammation in the Body:
One study found that when participants at 68 g of avocado with a hamburger, there was less inflammation than when they ate the hamburger alone. It can even help patients in the early stages of Alzheimer’s by reducing the damage related to inflammation caused by beta-amyloid peptides, the culprit in neurodegenerative disease. These anti-inflammatory benefits can be attributed to oleic acid and antioxidants such as carotenoids, polyphenols and tocopherols. A Japanese study found that high sensitivity C-reactive protein (CRP) levels, an inflammatory marker in the body, were inversely related to the intake of oleic acid. Even in patients with Alzheimer’s disease, oleic acid can also reduce the symptoms of Alzheimer’s disease.
4. Prevents Arthritis and Reduces Pain:
The anti-inflammatory benefits of avocados also extend to patients with osteoarthritis. Osteoarthritis is a painful inflammatory condition in the joints. The Arthritis Foundation suggests eating avocados if you have osteoarthritis, since oleic acid, carotenoid lutein and vitamin E, all of which have anti-inflammatory effects, can help relieve symptoms.
“As the foundation explains, a diet high in these nutrients has been associated with a lower risk of joint damage characteristic of the initial stage of osteoarthritis”.
In one study, avocado and soy extract was found to be effective in treating patients with symptomatic hip osteoarthritis. This all-natural extract known as unsaponifiable avocado and soy (ASU) is obtained by combining 1 part of avocado oil with 2 parts of soybean oil. It helps block inflammation, reduces degeneration of the cells lining the joints and could even regenerate normal connective tissue. It also helps reduce pain better than pain relievers.
5. Protect the Eyes:
Abundant in avocados, carotenoid antioxidants are excellent for the eyes. In fact, beta-carotene is a precursor to vitamin A. Studies have found that not getting enough lutein through the diet could cause age-related eye dysfunction. But diets rich in monounsaturated fatty acids have a protective effect against this dysfunction. Avocados, in particular, stand out because the bioavailability of lutein / zeaxanthin in them is greater than in most other vegetables and fruits. This is because carotenoids are better absorbed by the body when mixed with AGMI (monounsaturated fatty acids). That’s why adding avocados to your salads is a great idea.
6. Prevents and Fights Cancer:
So far, only a few studies have evaluated avocado’s ability to prevent and fight cancers such as prostate cancer, acute myeloid leukemia (a cancer of the blood and bone marrow) and oral cancer by inducing death in cancer cells. But several studies on bioactive substances such as oleic acid, avocatin B, vitamin E, lutein, beta-carotene and alpha-carotene found in fruit show that avocados could also help with other cancers. These compounds help inhibit the growth of precancerous and cancerous cell lines, induce cell death (apoptosis) of abnormal cells and also stop the cell cycle. Vitamin E and lutein in the diet are related to a decrease in the risk of breast cancer even in women with a family history of breast cancer, while carotenoids can prevent oral cancers. It is also known that oleic acid reduces the risk of cancer by reducing inflammation. In addition, phytochemicals may have potential use to reduce the side effects of chemotherapy.
7. Help in Weight Loss:
The weight loss effect of avocados is indisputable. Approximately 80% of the carbohydrates in an avocado come from fiber. Of this, about 70% is insoluble and 30% soluble. Fiber can keep you full longer and help you restrict calorie intake. Fiber also helps prevent those sudden drops or spikes in sugar or energy levels that can lead you to make unhealthy food choices. In addition, the high fiber content in avocados prevents constipation by facilitating defecation. Strange but true, people who eat avocados also seem to eat healthier and exercise better. They also improve the way your body uses or stores glucose, thereby lowering your BMI.
8. Promotes Skin Health:
With 63% oleic acid, avocado is an excellent source of skin care. When applied topically, avocado relieves inflammation, heals wounds and helps cell regeneration. It can even cure psoriasis or eczema. Its fatty alcohol and viscera C and E check for damage from UV rays and skin cancer and help repair DNA. With their antioxidants that fight the damage of free radicals and viscera, fats and plant chemicals that fortify the skin’s collagen, avocados keep skin supple and youthful. Avocado oil is useful in people trying to lose weight or in those who have high cholesterol.
9. Nourishes the Fetus:
Eating avocados during pregnancy provides vital nutrients. An avocado (130 g) per day satisfies 30% of the folate needs of the spine, skull and brain of the fetus. This high potassium and low sodium fruit prevent leg cramps. It also comes in good doses of phosphorus, calcium, iron and magnesium. As it helps you absorb carotenoids better, even 15.3 times, add it to salads and add your oil to the sauce to keep your carotenoid levels high. Avocado oleic acid also enriches breast milk.
10. Provides Nutritional Support to Babies:
Avocados provide the necessary nutrition for the growth of babies. More nutritious than an apple or a banana, even 1/4 of an avocado can give a 7 to 12 month old baby a healthy bowel. Half can meet 100% of your folate needs and 86% of those of vitamin B6. Being a complete source of protein, it has the 10 essential amino acids that a baby needs from food and also has minerals such as potassium and magnesium. However, give your baby mashed avocado only after 6 months have passed.
Eat 50 g of Avocado Meat a Day:
In 2016, the U.S. Food and Drug Administration (FDA) increased the size of an avocado portion from one fifth of a medium fruit to one third. That is the equivalent of about 50 grams of the fruit, which can give you 10 percent of your daily folate needs and 11 percent of your daily fiber value. It also gives you 6 grams of healthy fats, 135 micrograms of lutein / zeaxanthin, and a healthy dose of potassium and vitamins C and E. A third of a cup of avocado has about 80 calories, which makes it a pretty rich food in calories this means that you need to pay special attention to the size of your serving – it’s easy to eat too much!
Eat Fresh and Raw Avocados:
The best way to consume an avocado is when it is nice and fresh. Scrape the meat as close as possible to the peel, as the avocado peel has many useful nutrients. There are indications to think that the consumption of decoction of avocado seeds treats diabetes, diarrhea, kidney stones and even snake bites. The avocado leaf has more protein, fiber, minerals and phytochemicals than the fruit itself, and can prevent seizures, lower blood glucose levels, combat the ulcer with its antioxidants and lower body weight by burning fat stored in tissues adipose. Avocados taste better if they are eaten fresh and raw in a salad or if they are used as a sauce or spread. Or prepare a delicious milk-based avocado smoothie or milk substitutes such as almond or rice milk. This is one of the most popular ways to drink your goodness! You could also drink avocado juice, although you could end up consuming more calories than you want. A cup of juice requires multiple cups of fruit. However, mixing a portion of avocado in a smoothie with other low-calorie fruits and vegetables is an excellent and satisfying option. Heating the avocado can ruin its flavor, so don’t cook it. Also, remember, exposure to air can quickly oxidize nutrients, so if you intend to eat avocado later, a protective stream of lemon juice can help.
Do Not Overeat:
Avocados are a good complement to any diet, as long as it is not exaggerated. If you are counting calories, avocados can take a lot of your daily calorie intake. And although your good fats are very good to have, be sure to compensate by reducing fats from other food sources.