The avocados has quickly become one of the main protagonists of menus frequented by lovers of health. But what makes this fruit so beautiful and green a success? Well, it is not only packed with fiber and antioxidants, but also with anti-inflammatory oleic acid and heart- healthy minerals such as potassium , and that is just the beginning of the long list of avocado benefits.
1. It is Good for the Heart:
There are multiple nutrients in avocados that make them the ideal 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 (AGMU) in avocados and olive oil, helps the heart by making the body more sensitive to insulin and glucose using properly. It also stops the progress of atherosclerosis in the blood vessels: atherosclerosis is a dangerous condition in which the blood vessels are obstructed by fatty 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 raises it. Each 100 g of avocado contains 485 mg of potassium and 7 mg of sodium. Potassium is also important for normal heart function, as it helps the contraction of skeletal muscles. Having more potassium can actually help patients with high blood pressure and reduce the risk of strokes by 24%.
2. Reduce Bad Cholesterol:
High cholesterol 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 LDLs. People with high cholesterol also have a fat called triglycerides, too much of which is also a red flag. “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 levels”. In fact, a small study on obese and overweight 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 by4 mg / dl.
What this shows is that you should not only take heart-healthy fats, such as fish, but also add avocado to your daily diet.
3. Reduces Inflammation in the Body:
One study found that when participants ate 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 responsible for the disease that causes nerves.
“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
4. Prevents Arthritis and Reduces Pain:
The anti-inflammatory benefits of avocados also extend to patients with osteoarthritis. Osteoarthritis is a painful inflammatory condition of the joints. The Arthritis Foundation suggests eating avocados if you have osteoarthritis because 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 early stage osteoarthritis. In one study, avocado and soybean oil extract was found to be effective in the treatment of patients with symptomatic hip osteoarthritis. This all-natural extract known as avocado-saponifiable (ASU) is made 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, antioxidant carotenoids are excellent for the eyes. Beta-carotene is, in fact, a precursor to vitamin A. Studies have found that not getting enough lutein through your 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 higher than in most other vegetables and fruits. This is because carotenoids are better absorbed by the body when mixed with MUFAs (monounsaturated fatty acid). That’s why adding avocados to your salads is a great idea.
6. Prevents and Fights Cancer:
So far, only a few studies have tested the 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 cells cancerous. But several studies on bioactive substances such as oleic acid, avocatin B, vitamin E, lutein, beta-carotene, alpha-carotene found in fruit show that avocados could also help with other cancers. These compounds help to inhibit the growth of precancerous and carcinogenic cell lines, induce cell death (apoptosis) of abnormal cells, and also stop the cell cycle. Dietary vitamin E and lutein are associated with a decreased risk of breast cancer, even in women with a family history of breast cancer19, while carotenoids can prevent oral cancer. It is also known that oleic acid reduces the risk of cancer by reducing inflammation. In addition, phytochemicals may be useful in reducing the side effects of chemotherapy.
7. Help in Weight Loss:
The effect of avocado weight loss is irrefutable. Approximately 80% of avocado carbohydrates come from fiber. Of this, about 70% is insoluble and 30% soluble. Fiber can keep you full for longer and help you restrict calorie intake. Fiber also helps avoid those sudden jumps or spikes in sugar or energy levels that can lead you to choose unhealthy foods. In addition, the high fiber content in avocados prevents constipation by promoting easier bowel movements. Strange but true, people who eat avocado also seem to eat healthier and feel 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 vitamins C and E control UV damage and skin cancer and help repair DNA. Thanks to its antioxidants that fight the damage of free radicals and their vits, fats and plant chemicals that strengthen the skin’s collagen, avocados keep your skin supple and youthful. Avocado oil is useful in people trying to lose weight or in people with high cholesterol.
9. Nourishes the Fetus:
Eating avocados during pregnancy provides vital nutrients. An avocado (130 g) per day satisfies 30% of its need for folate to strengthen the spine, skull and brain of the fetus. This high potassium and low sodium fruit prevents leg cramps. It also contains good doses of phosphorus, calcium, iron and magnesium. As it helps to better absorb carotenoids, up to 15.3 times, mix it in salads and add its oil to the sauce to maintain high levels of carotenoids. 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, up to 1/4 of avocado can give a 7 to 12 month old baby a healthy bowel. Half can reach 100% of their folate and 86% of the vitamin B6 requirement. 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.
Eat 50 g of Avocado 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. 28 One third of a cup of avocado has about 80 calories, making it a fairly calorie-rich food. This means that you need to pay special attention to the portion size – it is easy to eat a lot!
Eat Fresh and Raw Avocados:
The best way to consume an avocado is when it is fresh. Scrape the meat as close as possible to the peel, as the avocado peel has more useful nutrients. It is believed that the consumption of decoction of avocado seeds to treat diabetes, diarrhea, and kidney stones and even snake bite. The avocado leaf has more protein, fiber, minerals and phytochemicals than the fruit, and can prevent seizures, lower the level of glucose in the blood, fight the ulcer with its antioxidants and lower the body weight by burning fat stored in adipose tissues. Avocados taste better if they are eaten fresh and raw in a salad or used as a sauce or spread. Or prepare a delicious avocado smoothie with a milk base or milk substitutes such as almond milk or rice. This is one of the most popular ways to drink its benefits!
You can also make avocado juice, although you can get to consume more calories than you want. One cup of juice requires multiple cups of real 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.
Don’t Eat Too Much:
Avocados are a good addition to any diet, as long as it is not exceeded. If you are counting calories, avocados can add up to your daily amount of calories. And although you’re good fats are excellent to drink, be sure to compensate by decreasing fats from other food sources.