Health benefits of Avocado. Why it is so popular.
Global trend towards eating healthy in recent few years has helped increase the consumption of avocados. Now people become more aware about health benefits of Avocado. Avocados are known for being rich source of “good fat” (monounsaturated fat, which helps maintain healthy blood cholesterol levels). Avocados are also packed with some other nutrients like potassium, magnesium, folic acid, vitamin C, and vitamin E. They are high in fiber. Avocados health-boosting aspects have made them very popular among people who prefer even veganism or keto.
Highly Nutritious, delicious and versatile in nature avocados have become a major part of helth food in many homes around the world.
Health benefits of Avocado such as high level of good fat content and very low level of cholesterol are the reason that they are now became an important part of various cuisine like traditional Mexican, South American or Central American. They and are used in many healthy dishes like guacamole, salads, tacos, and many more.
Avocados are pear shaped, single seeded fruits having rich and creamy pulp with milled flavour. There are so many varieties of avocados, varying in size, color, and texture. After harvesting the flesh of avocados softens to a creamy and buttery texture which has become extremely popular in dishes from dips to desserts. Health benefits of avocado that you must know are explained in detail here.
Nutritional Facts/Profile of an Avocado
Avocados are popular as nutrient-dense food. They are a powerhouse of many important nutrients such as
Fats – They are very rich in monounsaturated and polyunsaturated fats, which are known as good fats. Their consumption is linked with lower levels of LDL (bad cholesterol).
Vitamins – Avocados are good source of vitamin B, vitamin C, vitamin E, and vitamin K.
Fibers – Avocados are rich in digestive fibers.
Minerals-Avocado Contains calcium, magnesium, sodium and folate.
Antioxidants- Avocados known to be extremely rich source of antioxidant and anti-inflammatory compounds like vitamin C, vitamin E, and the carotenoid lutein. These substances have significant antioxidant, neuroprotective, and cardioprotective characters.
Top 11 Health benefits of Avocado.
Being a powerhouse of several vitamins and nutrients Avocado is beneficial for treating many health issues like heart conditions, diabetes, blood pressure etc. It also helps in weight loss and improves eye, oral, skin and bone health. It helps smoother pregnancies as well. Avocados, also known for its anti-microbial and anticancer characters.
1. Rich in nutrients
Avocados are exceptionally nutritious fruits, really high in a number of important nutrients, including fiber, healthy fats as well as riboflavin, niacin, pantothenic acid and folate. They’re rich in those nutrients which are often lacking in many people’s diets.
Avocados are good source of vitamin C, vitamin E, Vitamin K, vitamin B6 and also few important minerals like potassium, magnesium, zinc and Iron. They also provide antioxidants like lutein, beta carotene, and omega-3 fatty acids.
Avocados contain considerably high levels of healthy and beneficial fats, which may help a person feel fuller between meals. Eating fat slows down the breakdown of carbohydrates, which helps in keeping blood sugar levels stable.
Fat is essential for every single cell in our body. Eating healthy fats may support skin health, can enhance the absorption of fat-soluble vitamins, minerals, and many other nutrients. It even supports the immune system.
Avocados contain an plenty of nutrients that are essential for optimal health, and regular consumption of avocados can improve overall diet quality and it may help reduce heart disease risk factors
Avocados can help increase levels of heart-protective HDL cholesterol (good Cholesterol) and decrease levels of oxidized LDL cholesterol (Bad cholesterol). Bad cholesterol notably associated with atherosclerosis, or the accumulation of plaque along inner artery walls.
Nutrients and health benefits of Avocado
Regularly consuming nutrient-dense foods like avocados protect against heart disease, because vitamins, minerals, healthy fats, and fiber found in avocados play an important role in keeping the cardiovascular system healthy.
Research suggest that an avocado-rich diet can help improve heart disease risk factors, that may help prevent the beginning of heart disease.
Avocado also provide natural plant sterol called beta sitosterol. Regular consumption of beta sitosterol and other plant sterols can help maintain healthy cholesterol levels, which is very important for heart health.
Additionally, high potassium and magnesium content of avocados are beneficial for blood pressure regulation. It is suggested that, maintaining blood pressure at a healthy level is very critical for heart disease prevention.
2. Great for vision
Presence of lutein and zeaxanthin increases health benefits of Avocado
Avocados have two yellow carotenoid antioxidants, called lutein and zeaxanthin. These are phytochemicals present in our eye tissue. Lutein and zeaxanthin absorb light waves that can harm your vision. They function as a natural sunblock and provide protection to help minimize damage, including from UV light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration. Macular degeneration is the leading cause of blindness in older adults.
It is to be noted that most of an avocado’s antioxidants are found in the darker green flesh that’s closest to the peel.
3. Beneficial for gut health
Maintaining a healthy digestive system is a major health benefits of Avocado. Fiber is essential for a healthy digestive system and Avocados are rich in fiber. Some studies suggests that consuming avocados can benefit the health of the gut by improving bacterial diversity as well as reducing fecal bile acid concentration.
Greater bile acid concentrations can cause intestinal inflammation. That is related to the growth of microbes which are associated with negative health outcomes like colon cancer.
Getting enough fiber in diet is essential for the health of your digestive system because it helps promote the growth of healthy bacteria.
We know that Avocados are high in fiber, providing around 14 grams in each avocado. That’s almost half of the recommended Daily Value for this important nutrient
Additionally, the avocado have more of the bacteria’s which produce Short-Chain Fatty Acids. These SFCAs support colon cells and protect from inflammatory bowel disease and colorectal cancer (Suggested by Hass Avocado Board Study)
4. May help promote a healthy body weight
Presence of healthy fibers increases health benefits of Avocado. Research shows that following a dietary pattern rich in fibrous foods may help support weight loss. People who eat more fiber are able to maintain healthier body weights compared to those who follow low fiber diet plan. Fiber helps you feel full, that’s why you’re less likely to overeat.
Avocados are high in fat, but it’s mainly healthy monounsaturated fat, and this type of fat in your diet can help trim your waistline. A number of studies have associated avocado intake with weight loss and decreased abdominal fat.
Avocados are high in calories, but they’re packed with nutrients and help promote satiety, because of their high fiber and healthy fat content.
Increasing foods rich in dietary fiber may promotes weight loss by promoting satiety. Eating more high-fiber foods like avocados, is a good choice for those who are wishing weight loss or maintain body weight.
5. Source of antioxidant and anti-inflammatory compounds
Antioxidants are substances that protect your body cells against free radicals, which might play a role in heart disease, cancer and other diseases.
When your body encounters viruses, bacteria, toxic chemicals or an injury, it activates inflammatory cells. Their inflammatory response can result as pain, swelling, bruising or redness. Anti-inflammatory compounds help in reducing inflammation or swelling.
Avocados are an excellent source of antioxidant and anti-inflammatory compounds like vitamin C, vitamin E, and the carotenoid lutein.
Antioxidant and anti-inflammatory qualities of Avocado
Regularly eating avocados may help increase the body’s antioxidant defences, protecting against oxidative damage, which is associated with many chronic diseases.
It is the best source of omega-3 fatty acids, phytosterols, and plant hormones which help to keep inflammation under control. The fats present in Avocado are unique, they help lubricate joints and hence relieve joint pains.
Some more Health benefits of Avocado
6. May help prevent osteoporosis
Osteoporosis causes bones to become weak and breakable — so brittle or fragile that a fall or even a mild stresses like bending over can cause a fracture.
Vitamin K is an essential nutrient for good bone health and a quarter of the daily requirement of vitamin K can be obtained from only half an avocado. Taking in enough vitamin K may support bone health by increasing calcium absorption and also by reducing the urinary excretion of calcium.
7. May reduce symptoms of arthritis
Arthritis is a very common disease which involves painful inflammation of the joints. It affects millions of people worldwide. The most common type is osteoarthritis, and it is associated with the breakdown of cartilage in the joints.
Numerous studies have found that extracts from avocado called avocado unsaponifiable (ASU) can reduce the pain and stiffness associated with osteoarthritis.
To be particular, ASU seems to be helpful for people who have hip or/and knee osteoarthritis.
8. Components may prevent cancer
Avocados potentially can play a role in treating cancer. Researchers have found that the phytochemicals found in avocados can significantly restrain the growth of precancerous and cancerous cells.
They also Support growth of immune system cells known as lymphocytes. Eating avocados may even limit the chromosomal damage caused by the chemotherapy drugs.
One-half of a raw avocado contain 82 mcg of Folate. Folate is a B vitamin which is important for proper brain function and healthy pregnancies. It is known to reduce the risk of developing various cancers like stomach, colon, pancreatic, and even cervical cancers.
Avocados have a monounsaturated fatty acid called oleic acid, that can slash chances of breast cancer, according to a study on more than 4,000 women. According to a lab study a compound in avocados called avocatin B can kill leukaemia cells.
9. Wound healing and overall skin health
Wound healing and skin health – Avocado is high in fatty acids and antioxidants that promote wound healing and overall skin health.
10. Regulates blood pressure
Because, Avocado is a very good source of minerals, especially potassium and sodium, it keep your blood pressure stable. Stable blood pressure helps keep off the risk of heart attack or stroke.
11. Essential for a healthy pregnancy
Avocados are really a good source of folate (B Vitamin) which helps healthy foetal development and reduces risk of miscarriage and neural tube defects. It is suggested that considering these health benefits of Avocado, pregnant women must include them in their diet.
Halenesspro Opinion : Health Benefits of Avocado
Avocado contains high amounts of vitamins, minerals and healthy fats which help in weight loss, improve heart health, eyesight and also bone density. They have cancer-fighting properties along with antimicrobial properties which helps fighting bacteria’s in the stomach, gut and mouth. It regulates blood pressure and help maintaining cholesterol and potassium levels.
Now you know health benefits of Avocado, here are a few really simple avocado recipes to add this amazing fruit to your regular diet plan:
You may sprinkle salt pepper and any other available seasonings on sliced or chopped avocado
You can make a simple salad with avocado adding balsamic vinegar, salt, pepper, lemon juice and a little olive oil.
Mash avocado with any seasonings available and use it as a healthy, creamy rich and filling spread with toast or crackers
Make guacamole (a Popular Mexican dish) with avocado, onion, tomatoe, cilantro, garlic, jalapeno pepper and salt. Adding a squeeze of lemon brings it all together for a great refreshing side dish.
Health Benefits of Avocado - FAQ's
What is avocado fruit called in India?
The Indian name for Avocado is Makhanfal. It was shipped from Sri Lanka and first introduced in the 20th century.
What are the health benefits of avocado?
Being a powerhouse of several vitamins and nutrients Avocado is beneficial for treating many health issues like heart conditions, diabetes, blood pressure etc. It also helps in weight loss and improves eye, oral, skin and bone health. It helps smoother pregnancies as well. Avocados, also known for its anti-microbial and anticancer characters.
How do you eat avocado?
Avocado is a versatile fruit. It can be consumed raw with salads and dips or you can make a puree and spread on toast.
Does avocado make you gain weight?
No, In fact, avocados are rich in fibre and low in carbs and thus they promote weight loss. Avocados also act as an anti-suppressant. They helps improving your metabolism and the presence of antioxidants in Avocados helps neutralise some free radicals
What does avocado do to a woman’s body?
Avocados are associated with the redistribution of visceral fats among women. They also facilitate smoother pregnancies. Moderate intake od avocado may reduce risks associated with miscarriage and neural tube defects. The presence of Vitamin B6 helps overcoming morning sickness, nausea or vomiting, and travel sickness. The fruit contains omega-3 and omega-6 fatty acids which are beneficial for growth of the foetus. It also provides antioxidants that prevent cellular damages.
Do avocados burn belly fat?
Avocados are rich in fibre and low in carbs and hence promote weight loss. It gives a feeling of fullness for long period, resulting in fewer calorie consumption. They help in improving metabolism and the presence of antioxidants in avocados helps neutralise some free radicals.
Who should avoid eating avocado?
People who have liver conditions should avoid eating avocado. Breastfeeding mothers must keep control over avocado consumption as it may reduce milk production or damage mammary glands. People who are suffering from hypersensitivity should also avoid avocado as it can cause skin reactions or vomiting.
Does avocado affect your period?
Avocados are great for periods. They ease the menstrual cramps and high fibre, vitamins and essential minerals such as magnesium and potassium balance the hormones in the body to fight uneasiness.
Besides helth benefits of Avocado is too much avocado harmful?
A. Eating too much avocado may cause bloating, stomach pain along with vomiting and diarrhoea. Sometimes it may cause itchiness in mouth and swelling of tongue if consumed in large amount.
