The avocado is a well known fruit with a creamy texture that grows in warm climates. and they also provide many health benefits.
Avocado provide us many health benefits including improving digestion, decreasing risk of depression and protecting against cancer.
Avocado is also known as an alligator fruit or butter fruit. This is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA).
Avocados are a naturally nutrient dense fruit and contain many important vitamins and minerals.
Here you know in depth look at the health benefits of eating avocado and all their nutritional information.
Eating an avocado that contains plenty of fruits and veggies of all kinds has been associated with a reduced risk of many health conditions.
Avocados can help to decrease the risk of diabetes, heart disease and also increase energy etc.
According to study Plant based diet that includes fruits like avocados are effective for maintaining body weight.
1. Avocados are Nutrients Dense Fruit
According to the USDA, serving size 100grams contains:
- Calories: 160
- Total fat: 15 g
- Sodium: 7 mg
- Potassium: 485 g
- Carbohydrate: 9 g
- Dietary fiber: 7 g
- Sugar: 0.7 g
- Protein: 2 g
- Vitamin C: 16%, Vitamin B6: 15%, Vitamin K: 20% of the daily value.
Avocados are a great source of vitamins as well as riboflavin, niacin, folate, magnesium and potassium.
Avocado also provides lutein, beta-carotene, and omega 3 fatty acids.In this fruit most calories come from fat, avocados are fully healthy fruit, it has beneficial fat that helps to keep you full.
And when you consume good fat, your brain receives a signal that your appetite is full. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Fat is important for every signal cell in the body. Eating healthy fat supports skin health, and also boosts the immune system.
2. Good for the heart
Avocado is a high-fat fruit. And their oil is high in monounsaturated oleic acid, a healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
Regular consumption of beta-sitosterol and other plant sterols has been helped to maintain healthy cholesterol levels.
3. Lower Risk of Depression
Avocado food contains high amounts of folate that may help to decrease the risk of depression because folate helps to prevent the built-up homocysteine substance that can impair circulation and delivery of nutrients to the brain.
4. Good for Eyes
Avocados have a good amount of antioxidant and Carotenoids lutein and zeaxanthin which is important for eye health.
According to study they are helpful for reducing risk of cataracts and macular degeneration, which are common in adults.
Avocado fruit is also linked to concentrated tissue in the eyes where they provide antioxidant protection to minimize damage from ultraviolet light.
5. May Help Prevent Cancer
Intake of folate from food has been helpful in protecting against colon, stomach, and cervical cancer.
According to some researchers avocados have played in cancer treatment, with some research finding that phytochemicals extracted from Avocado can decrease the growth of precancerous and cancerous cells and cause the death of cancer cells while encouraging the proliferation of immune system cells called lymphocytes.
6. Eating avocado may help to lose weight
Avocados are weight loss friendly food, because of people eating avocado with a meal as a fruit salad or with some veggies that felt more satisfied and feel fuller for next 4-5 hours,
Eating avocado in the long term in your diet may help you naturally eat fewer calories and make it a habit of healthy eating.
Avocados keep you full longer and make you eat fewer calories. They are high in fiber and low in carbohydrates which also promote weight loss.
7. Improve Digestion
High fiber fruits are easy to digest. Avocado eating food with natural fiber can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
8. Avocado Extract Good for Arthritis
Arthritis is a common problem in many countries. According to studies, avocado and soybean oil extract can reduce osteoarthritis.
A substance called saponins, and other plant food are associated with relief of symptoms on knee osteoarthritis.
9. Protect from chronic disease
According to some medicine and nutritional Institute, high fiber intakes are associated with lower risk of development of coronary heart disease, stroke, diabetes, obesity and gastrointestinal disease.
Increased fiber intake has also been shown to lower blood pressure and cholesterol level, improving insulin sensitivity.
10. Easy to Add in Your Diet
Avocados are healthy fruit that is delicious in taste and go with many types of food.
Most people add them to salad or some eat them plain or some people eat them with some healthy veggies.
Avocados’ creamy texture blends well with other ingredients.
It is the total diet and eating pattern that is usually most important in disease prevention and for achieving good health.
Better diet plan with variety than to concentrate on healthy food as the key to good health.
If you are taking blood thinners, then you do not suddenly begin to eat more or less foods containing vitamin K which plays a big role in blood clotting.