Almost everyone loves eating avocado, but not many people realize that there are so many health benefits of avocado. A new research done by The Ohio State University suggests that avocados contain more than 30 antioxidants. Antioxidants help the body function better and can even lower cholesterol. Avocado is a healthy fruit and I will show you the 12 health benefits of avocado in the following sections.
Avocados can provide a variety of health benefits. These include helping digestion, reducing the likelihood of depression, and protecting yourself from the effects of cancer.
Also called an alligator pear (also known as butter fruit), avocados are a berry type. They thrive in warmer climates.
Avocados are a significant source of monounsaturated fats and are high in minerals and vitamins. Integrating them into a diverse, healthy, and balanced diet will offer a variety of advantages.
A diet that includes mixed vegetables and fruits can bring many health benefits. For instance, it can reduce overweight and heart disease, diabetes, and overall mortality. It can also promote hair and skin health, energy levels, and weight control.
12 health benefits of avocado
1. Rich in nutrients
Avocados contain vitamin C, E, K, B6, folate, niacin and riboflavin, and pantothenic acid. They also contain magnesium and potassium. They also contain lutein, beta carotene, and omega-3 fats.
Avocados are loaded with nutritious, healthful fats that can make a person feel fuller after meals. The consumption of fats can slow carbs’ breakdown helping to maintain the blood sugar levels.
Half an avocado (or 100 grams (g) includes:
- 160 calories
- 14.7 g of fat
- 8.5 grams of carbohydrates
- 6.7 grams of fiber
- less than 1 one gram of sugar
Fat is essential to every cell in the body. Consuming healthy fats can help improve skin health and improve the metabolism of minerals and vitamins that are fat-soluble and other nutrients. It can even help support the immune system.
2. Healthy for the heart
In every 100 grams of avocado, 76 milligrams of natural plant sterol are known as beta-sitosterol. Consuming beta-sitosterol regularly and other plant sterols can assist in maintaining healthy cholesterol levels. These are vital in ensuring heart health.
3. Great for vision
Avocados contain lutein as well as Zeaxanthin, two phytochemicals that are found in the eye tissue. They offer antioxidant protection to reduce damage, which includes caused by ultraviolet light.
Monounsaturated fatty acids are also a source of absorption of other fat-soluble antioxidants like beta carotene. Including avocados in your diet could help lower the risk of developing macular degeneration.
4. Can help in preventing osteoporosis
Half of an avocado contains around 18% of your daily dose of vitamin K.
The nutrient is often omitted yet is vital to bone health. Consuming sufficient vitamin K can help improve bone health by enhancing calcium absorption and reducing calcium excretion from the urinary tract.
5. Certain components may help prevent cancer
The results of studies haven’t yet established a direct link between the consumption of avocados and a decrease in the risk of cancer. However, avocados contain compounds that prevent the development of certain cancers.
Studies have linked an adequate folate intake with a decreased chance of developing colon pancreatic, stomach, or cervical cancers. But the reason for the association is still unclear. Half of an avocado has around 59 mg of folate, 15 percent of the daily amount.
Avocados also contain high amounts of carotenoids and phytochemicals, which could have anti-cancer effects. Research has proven that carotenoids specifically could help protect against cancer growth.
A 2013 study identified avocado’s potential benefits for consumption for oral, breast, and throat cancers. These associations tend to be the result of research in test tubes and no controlled human studies. Further research is required to verify these connections.
6. Promoting the health of the fetus
Folate is essential to ensure the health of a pregnant woman. Regular intake can reduce the risk of miscarriage and neural tube anomalies. Consume a minimum of 600 milligrams (mcg) in folate every day during pregnancy. One avocado may contain as much as 160 mcg.
Avocados also contain fatty acids, which are essential to a balanced diet and the development of the fetus.
7. Reducing depression risk
Avocados are an excellent source of folate, which plays a crucial part in overall health. There are also connections between low levels of folate and depression.
Folate prevents the buildup of homocysteine. It is a compound that may hinder the flow of nutrients and transport into the brain. Research studies have found that excessive homocysteine is linked to depression and cognitive decline and the generation of serotonin, dopamine, and norepinephrine that regulate sleep, mood, and appetite.
8. Improving digestion
Avocados are rich in fiber, with around 7 g per half of the fruit.
Consuming foods that contain natural fiber can aid in preventing constipation, improve the health of your digestive tract and reduce the chance of colon cancer.
9. Natural detoxification
Regular stool movements are vital for eliminating toxins via the stool and the bile.
Research has shown that fiber intake can promote gut health and the diversity of microbes. It helps to maintain an appropriate balance of bacterial health. This helps reduce inflammation and aggravation of the digestive tract.
10. Osteoarthritis relief
Soy, avocados, and certain other plant-based foods have saponins. These compounds could be beneficial to hip and knee osteoarthritis-related symptoms. But, scientists haven’t yet verified the long-term benefits of saponins for people with osteoarthritis.
11. Antimicrobial action
Avocado oil and avocados contain ingredients that possess antimicrobial properties. Studies have shown that avocado seeds can protect the body from Streptococcus agalactiae and Staphylococcus aureus, for instance.
12. Prevention of chronic disease
The monounsaturated fats found in avocados can aid in preventing chronic diseases like heart disease.
Research suggests that a balanced intake of fiber can lower the risk of stroke and hypertension, diabetes, obesity, and digestive diseases. Avocados are full of fiber.
A healthy fiber intake can reduce cholesterol levels and blood pressure, improve insulin sensitivity, and help lose weight in obese people.
Frequently Asked Questions
Is it safe to eat avocados during pregnancy?
Doctors specifically recommend avocados for women who are pregnant. Monosaturated that are healthy reduce cholesterol levels and provide crucial compounds essential to developing a baby’s brain. It is recommended that pregnant women consume fresh and organic avocados and talk to their doctor before eating avocados.
How much avocado can you consume to eat in a day?
With the abundance of fats and oils, it is recommended that you limit yourself to not eating one fruit per day. Be sure to work out to burn off those extra calories from fruit and reap the benefits.
Can people with diabetes take avocados?
Ans. Avocados are high in omega-3 fatty acids that help reduce cholesterol levels. They also don’t increase the sugar levels in your blood. Avocados are a perfect fruit for those suffering from heart disease and diabetes and may prevent strokes in patients with heart disease. But, you should consult with your physician before incorporating them into your diet.