Avocado is technically a fruit that is high in nutrients and offers a lot of health benefits, however, are avocados good for you?
Unlike most fruits that are high in carbohydrates, avocado is high in healthy fats, vitamins, and minerals, all of which promote health and boost your immune system.
Many studies have shown that frequent consumption of avocado can lead to better nutrient absorption and a low body mass index compared to those who don’t eat them.
Here is what regular consumption of avocado can do for you.
1. It may improve heart health
Avocado is high in monosaturated fatty acids, specifically oleic acid which helps reduce inflammation and improve heart health. These fats improve heart health by blocking plaque buildup in the arteries.
Avocado also contains beta-sitosterol compounds, fiber, potassium, and magnesium which may help reduce blood pressure and lower cholesterol levels.
In one study, both healthy adults and those with high cholesterol levels were subjected to an avocado enriched diet, and after two weeks, the group with normal cholesterol reported a 16 percent drop in total cholesterol while those with high cholesterol recorded a 17 percent drop in total cholesterol, a 22 percent drop in low-density lipoprotein (LDL) and a 22 percent drop triglycerides.
2. It regulates appetite and aids weight loss
Fats are generally known to give a feeling of early satiety, and avocado is no different. It’s high in healthy fats that help curb hunger and cravings but with a sense of early satiety. Fats also slow digestion, preventing unnecessary snacking, overeating, or sugar addictions that may lead to high-calorie consumption causing weight gain. Read More.
3. Prevents diabetes
The high-fiber, low-carb ratio in avocado is ideal for stabilizing blood sugar.
Besides, the high-fat content in avocado may reduce sugar spikes when paired with other foods.
This is because the fats and fiber in avocado slow the digestion and absorption of carbohydrates, allowing for a slow release of glucose into the bloodstream. Read More.
4. It contains more potassium than bananas
Potassium is an essential electrolyte found in some foods.
Its primary function is to regulate fluid balance, aid muscle contraction, and nerve functioning.
It also regulates the heartbeat, helps deliver nutrients into the cell, and removes waste products from the cell.
Additionally, potassium lowers blood pressure, Prevents muscle mass loss, and lowers the risk for stroke.
Avocados are high in potassium with 100 grams providing up to 14 percent of your daily requirement.
5. Improves bone health
Avocado contains high phosphorus levels, magnesium, manganese, folate, vitamin K, and copper that help build and maintain bone health and lower the risk for developing osteoporosis. Read More.
6. Avocado may protect your eyes
Avocados contain eye-protective antioxidants carotenoids lutein and zeaxanthin. These antioxidants are highly associated with reduced macular degeneration and cataract formation associated with old age.
So, regular consumption of avocado may help improve eye health and slow age-related eye conditions. Read More.
7. Helps fight cancer
High consumption of folate from foods has been shown to lower the risk of pancreatic, stomach, colon, and cervical cancer. Read More.
8. Enhances digestive health
The high fiber content of avocado helps improve gut health by increasing the good bacteria while decreasing the bad ones.
Fiber also helps add bulk to the stool and aid bowel movements.
The healthy fats in avocado also help nourish the gut lining, aiding nutrient absorption, and improving overall gut function. See More.
9. It’s a mood booster
Avocado contains choline, an essential nutrient that boosts the production of serotonin. Serotonin is a feel-good chemical produced in the brain. Read More.
Homocysteine is a natural amino acid produced in the body. However, high levels of it have been shown to block the production of mood-regulating chemicals dopamine and serotonin.
On the other hand, avocado is high in folate, which prevents the formation of excess homocysteine so that your body can produce sufficient amounts of serotonin and dopamine. In turn, this will improve your moods, reduce anxiety, lower the risk of depression and help you sleep better.
10. Supports skin and hair health
Avocado contains antioxidants, vitamins C and E, fatty acids, and minerals which help boost collagen production, fight inflammation, promote autophagy, and protect against sun damage. This will result in healthy, bright, and glowing skin.
Additionally, avocado is high in biotin, a B-complex vitamin that aids hair growth. Minerals in avocado like magnesium and potassium may also help strengthen your hair, keep it shiny and smooth while improving the health of your scalp.
11. May reduce the symptoms of arthritis
According to research, the high levels of vitamin E in avocado may reduce inflammation and reduce the early joint damage experienced in osteoarthritis. The anti-inflammatory properties of avocado may also help reduce swelling, pain, and stiffness experienced in arthritis. Read More.
12. Boosts the immune system
Avocados are high in glutathione, a powerful antioxidant known for its ability to boost the immune system. Vitamin E in avocado is another antioxidant that helps fight and prevent inflammation in the body.
The fatty acids in avocado are highly anti-inflammatory, which helps fight against free radicals that may damage the skin, causing premature signs of aging, including wrinkles and fine lines.
14. Packed with nutrients
It’s without a doubt that avocado is a nutrient-dense food with a variety of vitamins, minerals, and antioxidants that the body needs to thrive.
- Vitamins A, C, B6, C, K, and E
- Pantothenic acid
- Omega 3 fatty acids
- Omega 6 fatty acids
15. Balance hormones
Hormonal imbalance is of great concern for most people, especially women. Luckily, avocados contain sterols, a key nutrient that inhibits excess estrogen absorption in the body. This allows progesterone in women and testosterone in men to increase.
Elevated estrogen levels may lead to insomnia, weight gain, headaches, tiredness, breast tenderness, and water retention.
Low estrogen levels, especially in menopause, may also result in unpleasant symptoms, including hot flashes, irritability, leg cramps, depression, insomnia, and night sweats.
This shows how important balancing your hormones is because neither high nor low estrogen levels are good for your health.
Avocados are among the healthiest fruits on the planet. They are not only delicious, but also contain vitamins, minerals, and antioxidants that help build a strong body, prevent aging and boost the immune system.
A daily intake of avocados may also help lower the risk of chronic conditions, including cardiovascular diseases, diabetes, and some types of cancer. Read More.
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More About Avocados
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