Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. Many studies have suggested that increasing consumption of plant foods like avocados decreases the risk of obesity, diabetes, blood pressure, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight. Avocados potential health benefit is protection against cancer.
Avocado is a stone fruit with a creamy texture that grows in warm climates. Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids abbreviated as MUFA.
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Rich in Nutrients:
Avocados are said to be nutrient-rich fruit. Avocados are a good source for vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids
According to USDA National Nutrition Database, an Avocado of 100 grams will contain approximately 160 calories, 14.66 total lipids (fat), 8.53 grams of carbohydrates, 0.66 gram of total sugar, 6.7 grams of fiber content, 2 grams of protein and 73.23 grams of water content.
Fat content in Avocados is healthy. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Healthy for the heart:
Avocados are healthy for the heart as is contains healthy cholesterol. Maintaining healthy cholesterol levels are recommended for a healthy heart.
Basically, Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regularly consuming the beta-sitosterol and other plant sterols are recommended for their ability to help maintain healthy cholesterol levels.
Great for clear eye vision:
Avocados are also the well-known source of lutein and zeaxanthin which helps to improve the clarity in the vision.
Avocados contain lutein and zeaxanthin, two phytochemicals that are essential to eye health. These two carotenoids act as antioxidants in the eye and can minimize the damage.
Avocados will help to reduce the risk of developing the age-related macular degeneration in the eye.
Prevention of Osteoporosis:
Avocados are a good source of vitamins which will help to improve the bone health. Basically, vitamin K containing the Avocados can improve bone health by increasing calcium absorption and reducing urinary excretion of calcium. Low intake of vitamin K has been associated with a higher risk of bone fracture. One-half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K.
Protection against cancer:
Nowadays low levels of folate have been shown to increase the risk of breast cancer in women.
Adequate intake of dietary folate which is the intake of folate from food not by using any supplements has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. One-half of an avocado provides approximately 20% of the daily-recommended intake of folate, this helps to protect from cancer.
Healthy for babies:
Folate is also extremely important for pregnant women. Sufficient intake of folate protects against miscarriage and neural tube defects. Paternal folate deficiency in mice was associated with a 30% higher number of various birth defects than in offspring with no paternal folate deficiencies.
Avocados are rich in fiber and water content. This helps for easy digestion.
Avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
Protection from chronic diseases:
High fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.
Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.