Health Benefits of Avocado
The avocado is a unique fruit and is high in healthy fats. There are numerous studies that show that the avocado has numerous health benefits.
Avocado Is Incredibly Nutritious
Avocado is the fruit of the avocado tree, scientifically known as Persea americana. The fruit is high in nutrients and added to many dishes. The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded
There are various types of avocadoes and vary in shape and color. The most popular variety is the Hass Avocado. It’s often called alligator pear, as it tends to be pear-shaped and has green, bumpy skin like an alligator.
Avocadoes contain nutrients to include:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
- Avocado contains 160 calories, 2 grams of protein and 15 grams of healthy fat.
- It has 9 grams of carbs but 7 of those are fiber.
Avocados do not contain any cholesterol or sodium and are low in saturated fat.
They Contain More Potassium Than Bananas.
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. Bottom of Form
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. Most 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 according to research. 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 anindigestible 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. A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA. About 25% of the fiber in avocado is soluble, while 75% is insoluble.
Eating Avocados Can Lower Cholesterol and Triglyceride Levels
Research has shown that avocados can 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.
Avocados contain Powerful Antioxidants That Can Protect Your Eyes
Not only do avocados increase antioxidant absorption from other foods, but they are also high in antioxidants. 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.
If you haven’t yet consumed avocado, try some today if you are not allergic to it. It is a great tasting fruit and will do your body good.
References
Health benefits of avocado retrieved from https://www.healthline.com/nutrition/23-ways-to-eat-avocados#TOC_TITLE_HDR_20
Hass avocado composition and potential health effects retrieved fromhttps://pubmed.ncbi.nlm.nih.gov/23638933/
Avocadoes retrieved from https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
Dietary fiber retrieved from https://pubmed.ncbi.nlm.nih.gov/10721886/
Effects of a vegetarian diet vs. a vegetarian diet enriched with avocado in hypercholesterolemic patients retrieved from https://pubmed.ncbi.nlm.nih.gov/9428580/
Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias retrieved from https://pubmed.ncbi.nlm.nih.gov/8561655/