Avocado is a healthy monounsaturated fatty acid. It is also called alligator pear or butter fruit.
However, being a healthy creamy fruit, avocado has lots of health benefits such as reducing the risk of depression, protection against cancer, and improving digestion.
This article will interest you, it will throw more light on the health benefit. Always spics up your life with this healthy fruit. To be on the safer side, we will discuss the risk of eating avocado you won’t regret it.
Health Benefits of Avocado
Some people are yet to know the health benefits surrounding this amazing fruit, applaud to avocado eaters. Consuming food that contains plenty of fruits and vegetables of all kinds has been linked with a decreased risk of several lifestyle-related health conditions.
Studies have discovered that plant-based food such as avocado may help reduce the chance of diabetes, obesity, heart disease.
Surprisingly, these fruits have the capacity to promote hair health and also a healthy complexion, aid in weight loss, and increased energy.
1. Avocados are nutrient-rich
Firstly, one serving (one-fifth of an avocado roughly 40 grams according to the USDA National Nutrient Database, contains:
- 64Â calories
- almost 6 grams of fat
- 3.4 grams of carbohydrate
- almost 3 grams of fiber
- less than a gram of sugar
As a matter of fact, avocados are an excellent source of vitamins C, E, K, and B-6, as well as riboflavin, folate, pantothenic acid, niacin, magnesium, and potassium. It also provides lutein, beta-carotene, and omega-3Â fatty acids.
Interesting, it seems that most of the calories in an avocado originated from fat, well I’m not surprised, the healthy creamy butter is something you can’t do away.
However, avocados are loaded with healthy, beneficial fats that aid to keep you satiated and satisfied. When you consume lots of fat, with this, you will more options to turn off your appetite. Consuming fat regulates the breakdown of carbohydrates, which aids to keep sugar levels in the blood stable.
Additionally, fat is necessary for every cell in the body. Consuming good fats promotes skin health, improves the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help promote the immune system.
2. Healthy for the heart
According to research, it was revealed that the content in avocados contains 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Frequent eating of beta-sitosterol and other beneficial plant sterols has been recognized to help maintain healthy cholesterol levels.
3. Great for vision
Lutein and zeaxanthin are phytochemicals that are mostly stored in the tissues in the eye, thereby providing antioxidants protection in minimizing damages such as ultraviolet light.
Adding avocados to diets helps to reduce the risk of developing age-related macular degeneration.
4. Cancer
Avocados play a big role in the treatment of cancer. In a study, the phytochemicals extract from avocado fruit can help hinder cancerous or precancerous cells.
These phytochemicals have also confirmed to decrease chromosomal loss generated by cyclophosphamide, a chemotherapy drug.
Also stop the spread of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.
5. Osteoporosis prevention
Avocado provides approximately 25 percent of the regular prescribed consumption of vitamin K.
Vitamin K is usually dominated by calcium and vitamin D when thinking of nutrients crucial for supporting healthy bones, nevertheless, consuming a diet with sufficient vitamin K can support bone health by improving calcium absorption and decreasing urinary excretion of calcium.
6. Healthy babies
Folate is greatly essential for a healthy pregnancy. Sufficient consumption decreases the risk of miscarriage and neural tube defects.
Research from McGill University discovered a 30 percent higher frequency of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency linked with mice conceived using sperm from mice with adequate folate levels.
7. Improved digestion
Notwithstanding its creamy form, avocado is really high in fiber with roughly 6-7 grams per half fruit.
Consuming foods with natural fiber can aid stop constipation, sustain a healthy digestive tract, and reduce the risk of colon cancer.
8. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
9. Natural detoxification
Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
10. Osteoporosis treatment
Substances called saponins, found in avocados, soy, and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.
11. Antimicrobial action
Avocados comprise substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
12. Protection from chronic disease
Fiber consumption is linked with lowering the risks of developing coronary heart disease, obesity, certain gastrointestinal disease cited by the Department of Internal Medicine, and Nutritional Sciences Program of the University of Kentucky.
Finally, high levels of fiber consumption have however shown to lower the level of cholesterol and blood pressure, improve insulin sensitivity, and also improve weight loss.
