Avocados are getting popular because of their health benefits. This unique fruit is packed with essential vitamins, minerals, and other nutrients. The health benefits of avocado make it distinctive, and people love to use them in salads, toasts, smoothies, and other recipes.
This healthy fruit also contains healthy fats. This is the reason, weight watchers love to incorporate this fruit into their daily diet.
Nutritional value of avocado
The nutritional value of avocado makes it a superb food to eat. It is packed with vitamins C, E, K, B5, B6, Riboflavin, Niacin, Magnesium, Copper, Iron, Potassium, Pantothenic acid, and Folate.
Avocados are also a rich source of omega-3 fatty acids. It has almost 20 different types of vitamins and minerals.
It only contains a slight amount of carbs and has high-fat content – making it a healthy and low-carb plant food. These healthy fats allow the fast absorption of fat-soluble vitamins and minerals. It also benefits the skin and boosts the immune system.
Potassium is needed to perform normal body functioning. It is necessary for a steady heartbeat and normal blood pressure. Bananas are usually considered potassium-rich food, but avocados contain more potassium than bananas.
Similarly, heart-friendly oleic acid is also found in avocados that are beneficial for heart health.
There are the following health benefits of avocado:
Improves heart health
Heart attack is a leading cause of death. A healthy cholesterol level is quite important for a healthy heart. Avocados contain enough amount of sterols.
Regularly consuming avocados helps in achieving the ideal and healthy cholesterol level of the body that is good for heart health.
It increases the good cholesterol level of the body by up to 11% and decreases the bad cholesterol level by up to 22%.
Avocado benefits for weight loss
Avocados are rich in fiber. The fiber content of avocados is high than other foods. It makes you full for a longer time and prevents you from overeating.
The healthy fats of avocados also help in trimming the waistline and improve the overall metabolic health.
Improves eye health
Our tissues contain two phytochemicals – known as lutein and zeaxanthin. These two compounds are essential for the eye and protect them from damage. It also protects the eyes from UV radiation.
The fatty acid content of avocados helps in the absorption of fat-soluble antioxidants like beta carotene.
Consuming avocados daily will help in preventing macular degeneration that is a leading cause of vision loss or blindness in people before the age of 60.
May improve bone density
Avocados provide enough amount of vitamin K that is essential for bones. It increases the calcium absorption of the body and prevents its excretion from urine. It improves bone density and prevents bone fractures.
May reduce cancer risk
A lot of research is required to provide strong conclusions on avocado benefits for cancer. Avocados are rich in folate – which reduces the risk of developing colon, cervical, and pancreatic cancer.
Phytochemicals and carotenoids are also important components of avocados.
Different studies have also shown a relationship between avocado consumption and cancer prevention. However, there is still a need to confirm these associations.
Avocado benefits for pregnancy
Folate is an essential vitamin needed in pregnancy. It is important for fetal health and pregnancy.
Avocados are rich in folate and essential fatty acids that reduce the risk of miscarriages and other fetal abnormalities.
Reduces depression and anxiety
Various studies have found an association between folate and depression. It efficiently delivers nutrients to the brain. The increased amount of homocysteine is linked with depression.
Folate prevents the accumulation of homocysteine and regulates sleep patterns and mood. It helps in preventing depression and anxiety.
Avocados have fiber that regulates the proper bowel movements of the digestive system. It regulates the excretion of harmful toxins from the body via bile and stool.
Studies have shown that fiber is also beneficial for gut-friendly bacteria and reduces inflammation.
There are many health benefits of eating avocados. These are an excellent source of essential vitamins, minerals, fatty acids, and other nutrients. These are healthy, weight loss friendly, and taste too good.