Learn What’s New & Beneficial About Avocado
According to science, men are naturally frugivores — we were created to naturally have fruits as our dining table staples. And if you have to pick one out of the multitude of fruits available for consumption, you shouldn’t ignore avocados. These fruits are botanically considered as large berries with a huge seed. They are commonly found in tropical as well as in Mediterranean regions. They are typically green-skinned and are shaped like a pear, or an egg.
Hailed as a darling of the produce section, these are sought-after ingredients if you are preparing guacamole dips. They are also staple options for making salads and wraps, smoothies and juices, and even delectable brownies.
Studies have proven that this amazing fruit is rich with nutrients that give a range of health benefits — from helping you lose weight to lowering your risk of cancer and heart diseases. In this article, we’ve gather 13 ultimate reasons why you should start eating more avocado.
- Packed with Vitamins, Minerals and Nutrients
One surefire way to improve your health is to eat nutrient-dense foods. If you’re looking for a fruit that gives substantial amount of minerals, vitamins, and other nutrients, you don’t have to search any longer.
A hundred grams of avocado contain 160 calories and around 20 vitamins and minerals. The list of the nutrients it provides include folate, Vitamin K, Vitamin E, Vitamins B1, B2 B3 and B6, Vitamin C, Copper, Magnesium, Manganese, Potassium and Iron.
On the average, eating just a hundred grams of this fruit can already make up about 15 to 20 percent of the required intake of the said vitamins and minerals.
- Good for the Health of your Heart
Cardiovascular diseases are some of the main culprits behind the significant amount of death both in the US and in UK.
In the United States alone, statistics show that one out of four Americans die because of heart attack on a year-to-year basis. To curb the statistic, many dietitians are recommending the higher intake of food with monounsaturated oleic acid.
This good form of fat can be heavily found in avocados. This healthy fatty acid can reduce low-density lipoprotein (LDL) cholesterol (a.k.a., bad cholesterol), homocysteine and lower blood triglyceride levels. These three are common predictors related to health-related illnesses.
Recent studies have also found out that a diet with high potassium (e.g. avocados) can prevent your arteries from hardening.
- Helps Lower Blood Pressure
Lack in potassium can cause high blood pressure. This can further lead to other life-threatening diseases like heart attacks and kidney problems. Scientists have found out that avocados are good sources of this nutrient — they can even contain more potassium than the popular source, banana.
Avocados are also bountiful sources of magnesium — an often-overlooked yet critical player that helps maintain normal blood pressure levels. This mineral aids in the production of the so-called prostaglandin E1, a powerful type of vasodilator that causes your body’s blood vessels to widen and relax.
Add this fruit to your plate and help lower not only your blood pressure, but your blood sugar level as well!
- Contributory to Having a Good Eyesight
Lutein and zeaxanthin are two phytochemicals that are concentrated in eye tissues. Avocados are packed with these two chemicals that provide antioxidant protection to your eyes. Did you know that single ounce of this tasty fruit already contains 80 micrograms of lutein?
As mentioned earlier, they also contain monounsaturated fatty acids that help reduce risk of having macular degeneration — one of the leading causes of vision loss.
As avocados help minimize damage to your eyes, you can be confident that you’d be able to maintain a good vision by making it a habit to eat this wonder fruit.
- Helps Prevents Cancer
Cancer can really be a frightening word, especially with the piles of news and other medicine-related items that relate this disease to the loss of many lives. The good news in here is that fruits like avocados are actually proven as natural ways to help fight cancer.
Avocados are rich with antioxidants that guard our body cells against free radicals. These nutrients, such as alpha- and beta-carotenes, are our system’s frontliners that defend us from a number of diseases, including several types of cancer. Other vitamins found in them — Vitamins C and E to name a few — can also act as anti-cancer components.
- Great Aid for Your Weight Loss Scheme
Surprisingly enough, avocados — which is known for its high fat and calorie content — can actually provide great aid in your weight loss program. Researchers have proven that the fruits’ monounsaturated fatty acids are actually slow-burning energy. This means that they are not stored as body fats that accumulate over time.
Avocados are also laden with B-complex vitamins that aid in metabolizing foods. They are also helpful in using proteins and fats, as well as in maintaining normal appetite.
Eating an avocado can also bring a feeling of satiety that effectively reduces feeling of hunger. If you want to satisfy the health buff in you, consider this fruit and take it in without feeling guilty about your diet!
- Reduces Damage in Your Liver
A liver infiltrated with toxin can lead to other health complications like diabetes, high blood pressure and autoimmune diseases. But did you know that by eating avocados, you can significantly reduce the chances of causing damage to this vital internal organ?
Several studies have documented how powerful this fruit can be when it comes to detoxifying your liver.
Avocados have the capacity to let your body produce more glutathione — a nutrient and antioxidant essential for liver health. The Vitamins C and E that this super food is loaded with can also protect your liver by deactivating dangerous free radicals.
The fruit’s ability to reduce bad cholesterol and increase good cholesterol at the same time is also beneficial to your liver. Keep in mind that livers can process good cholesterol faster than the bad ones.
Eat one to two avocados every week, and you’ll be a guaranteed to a healthier and more-protected liver!
- Avoids You From Suffering Diabetes
As mentioned previously, eating avocados lets you avoid yourself from suffering diabetes — one of the most prevalent illnesses in the world today. In America, 1 out of 10 adults has diabetes. This figure is expected to double or triple by 2050.
Many people are believed to be inflicted with undiagnosed diabetes — they often experience thirst, hunger, dry mouth, vision problems, leg pain and frequent urge to urinate. If you’re afraid to belong to this category, start adding avocados to your diet now and let the nutrients (e.g. potassium, Vitamins C and E) that come along with them help you improve your insulin function.
Avocados’ low amount of low-quality carbs can also enhance your insulin sensitivity.
- Improves Your Skin-and-Hair Condition
Avocados are your natural options if you want to make your skin and hair glow.
The fruit’s monounsaturated, omega-9 fats are effective in reducing skin irritation and redness. This component also helps in repairing damaged skin cells and in controlling sebum production (which subsequently controls acne and blackheads).
It is also a great source of antioxidant carotenoids which quenches free radicals that lead to wrinkles, fine lines and other visible signs of aging. Its Vitamin C content also aids in the production of collagen and elastin, which are significant binders of skin cells. These two help maintain the firmness of your skin.
The vitamins included in this wonder food’s nutritional value also contribute to having and maintaining shiny hair. Avocado oil is also a great hair buddy because it rejuvenates and moisturizes the scalp, promoting steady hair growth.
- Makes a Good Arthritis Treatment
Many food staples like milk, wheat and sugar are considered to worsen Arthritis symptoms. This painful disease refers to joint inflammation and soreness.
Arthritis affects about 53 million US adults. Reduce your risk of arthritis by making avocados part of your diet. This fruit is rich with fatty acids that halt the production of inflammatory mediators, and help maintain healthy tissues and cartilages.
Apart from its monounsaturated fats, this nutrient-dense fruit has phytosterols and carotenoids that decrease your chance of having inflammation. Its Vitamin E content also makes it a good diet that provides more anti-inflammatory effects.
It also aids in reducing oxidative stress — a vital factor that leads to the occurrence of osteoarthritis, one of the most common types of arthritis and is often related to older individuals.
- Beneficial to Pregnant Women
Avocados bring forth a number of benefits to pregnant women.
The fruit’s high folic acid content makes it a great food source for soon-to-mother’s. Folate is said to be crucial in the early development of babies.
It also has a substantial amount of Vitamin B that prevents birth defects. Its Vitamin K content are also helpful if you, or anyone you know who’s expecting, want to avoid that Vitamin K deficiency-related bleeding. This refers to a condition where newborn children cannot stop bleeding.
Beyond the pregnant, the benefits of avocados can also extend to the youngsters. You can utilize this fruit as a first food of babies four to six months of age — they are easy to mash and tastes incredible!
- Improves Digestion and Bowel Movements
Feeling constipated? Try eating avocados and let your digestion and bowel movement be improved. Studies have pointed out that this fruit can alleviate a host of digestive problems.
Avocados are high-fiber fruits. A cup of this fresh fruit will give you about eight grams of soluble and insoluble fibers. The fiber content of this unique type of berry can even surpass those of apples, bananas, and pears!
Take note that fiber lets food move faster through your intestines, plus it also helps better absorption. Thus, preventing constipation.
Apart from fiber, its potassium content can also aid in regulating fluid in your body. Medical researches have shown that deficiency in potassium often lead to intestinal paralysis.
This frequently-recommended mild laxative for people with irregular bowel movements can also aid in lowering your risk of colon cancer. And like what we’ve mentioned in the previous sections, including avocados in your everyday meal can further help you lose weight.
- Enhances Your Kidney Health
Maintaining a good diet is critical for kidney disease patients.More often than not, these people suffer from high blood cholesterol level, thus limiting them to take in saturated fats. Avocados are natural sources of monounsaturated fatty acids that should give you your dose of healthy fats.
Another bonus is that when you make tea out of avocado leaves, you are doing your kidneys a favor because this drink is considered as a natural kidney cleanser. It helps you flush wastes and toxin from your kidneys and ease some kidney-related symptoms.
Not only that because avocado leaves also help relieve headaches, reduce stress, aid urinary tract problems, and overcome toothaches!
If you’re looking for a delicious, nutrient-laden fruit to be added to your everyday diet, you don’t need to search further! Add avocados to your healthy options and enjoy quite a number of benefits.
This fruit, commonly cultivated in tropical and Mediterranean regions, is rich with over 20 vitamins and minerals. The roster includes folate, Vitamin K, Vitamin E, Vitamins B1, B2 B3 and B6, Vitamin C, Potassium and Iron, to name a few.
Its nutritional value makes it a great aid if you want to improve your heart and kidneys’ conditions, reduce liver damage, lower blood pressure or risk of arthritis and diabetes, lose weight, and prevent cancer.
This wonder fruit can also help in maintaining good eyesight, glowing skin and hair, and improving bowel movements. It can also be a great food source for pregnant women.
You also won’t find it hard incorporating into your meals because they are considered versatile ingredients. They can be added to a variety of dishes like salsa, salads, soups and sandwiches! You can also make a tea out of avocado leaves.
If you’re dropping by the market anytime soon, make sure to get some avocado and treat yourself to a healthier diet.