Avocados are the fruit from Persea Americana, an evergreen tree that can grow up to 65 feet. They are also known as the “alligator pear” because of their shape and the leather-like appearance of skin.
This creamy and favourable versatile fruit has so many health benefits. While avocados have a high-fat content, they are also packed with nutrients and are a great way to add healthy fat to your diet.
Avocados are very high in omega 3 fatty acids, in the form of alpha-linolenic acid. It estimates for about three-quarters of the calories in an avocado. Avocados also have a higher percentage of protein than other fruits.
Avocados contain many essential vitamins and minerals. They are a good source of pantothenic acid (vitamin B5), vitamin K and fibre, which aids digestion and helps maintain regularity.
In addition, studies show that antioxidants can help to reduce cell damage. Fresh avocados contain lycopene and beta-carotene, which are vital carotenoid antioxidants. The highest density of these antioxidants is located in the dark green flesh closest to the peel.
All of these wonderful benefits sound so good, no? Maybe you wonder what else more this creamy fruit can offer.
Health benefits of avocados
If you want to reduce blood cholesterol levels and decrease the risk for heart disease you should consider putting avocado in your diet. Avocados are high in mono- and polyunsaturated fats. High levels of the amino acid homocysteine are associated with a higher risk of heart disease, but vitamin B6 and the folic acid found in avocados can help regulate it. Furthermore, avocados can reduce the risk of metabolic syndrome, which refers to a group of symptoms shown to increase the risk of stroke, coronary artery disease, and diabetes.
Avocados may help not only lower bad cholesterol but may also increase levels of good cholesterol. Avocados have a high amount of the beta-sitosterol compound, which is associated with lowering cholesterol. They improve cholesterol for people who already had good lipid levels but were shown to be especially effective in those with mild cholesterol problems.
Controlling blood sugar
According to Reader’s Digest, avocados’ high levels of monounsaturated fats can help stop insulin resistance, which helps to regulate blood sugar levels. Besides, the soluble fiber in avocados can help keep blood sugar levels steady.
Regulating blood pressure
Avocados’ high levels of potassium can help keep blood pressure under control. The American Heart Association reported that potassium helps regulate the effects of salt, which can increase your blood pressure.
According to Avocado Central, the website of the Hass Avocado Board, avocados are an excellent source of carotenoid lutein, which reduces the risk of macular degeneration and cataracts. Avocados contain lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant 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.
Avocados are a good source of glutathione. Glutathione is a powerful antioxidant associated with immune system health. According to American National University, The immune system works best if the lymphoid cells have a delicately balanced intermediate level of glutathione.
Pregnancy and preventing birth defects
Avocados contain a significant amount of folic acid, which is essential to preventing birth defects like spina bifida and neural tube defects. If you plan to be pregnant, avocados are an excellent choice for you.
Nutrients taken from avocados are able to prevent oral cancer cells, killing some and preventing pre-cancerous cells from developing into actual cancers, according to researchers. besides, Some of these nutritional elements have been shown to be helpful in reducing breast cancer risk.
Avocados are high in fiber, containing approximately 6–7 g per half fruit. Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer. In conclusion, avocado can help to reduce the risk of digestion problems especially colon cancer.
Avocado is the source of vitamin C and vitamin E which help keep skin nourished and glowing.
You may want to know how can avocado benefit your skin. They can soothe skin conditions and prevent skin damages. By using avocados you can improve your skin elasticity which helps minimizes breakouts. Overall your skin health will be improved and your skin will never be dry again.
consider that you should always be careful about how much you eat. Too many avocados may lead to weight gain because of the fat content, even though it is unsaturated fat. Additionally, avocado allergies, while uncommon, do exist. Symptoms include a stuffy nose, wheezing, coughing, and edema. If you experience any of these symptoms after eating an avocado, try cutting the fruit out of your diet to see if the symptoms disappear.