Avocados are favorite fruits, not only in America but with people all around the world. It has great taste and offers too many health benefits.
This fat-filled fruit is loaded with nutrients, therefore provides many health benefits. Those who consume avocados have great health, marked as a general rule. Typically have lower Body Mass Index as well as better nutrient intakes compared to those who don’t take.
Here are given 15 of these benefits.
Rich in Healthy Fats
Avocados have high amounts of fats, good fats, monounsaturated fats, that help in reducing risk of heart attack or stroke as well bad cholesterol levels in your blood.
Helping with Weight Loss
Consuming avocados helps with weight loss.Taking just half avocado with lunch is helpful for overweight people. It makes feeling of satiaty for longer. One study’s participants said they had 40% less desire for food over 3 hours and 28% less desire for food over 5 hours after having meal.
Controls Blood Pressure
Power of potassium in reducing sodium effects on body means a diet containing natural sources of potassium can help in blood pressure control and Avocados are just rich in potassium. A fruit has 28% of the recommended daily dosage of potassium. Avocados have high fats and it means you should minimize fat intake in other foods to balance the fat levels.
Reducing Cholesterol Levels
Statistics say that 1 in 3 American adults suffers from high cholesterol level and it doubles the risk of heart disease. Here are good news: many natural methods can lowering cholesterol levels.
Studies found that taking avocados regularly is a great way to lower down cholesterol levels.
This fruit is offering the following benefits:
- Lowering triglycerides, cholesterol levels and LDL cholesterol levels (bad cholesterol)
- Increasing HDL (good cholesterol)
Avocados contain very high amounts of nutrients, more than 20 minerals and vitamins in each serving amount.
1 avocado is giving following percentage of Recommended Daily Values (RDV):
- Vitamin C – 33%
- Vitamin K – 53%
- Vitamin E – 21%
- Vitamin B6 – 26%
- Potassium – 28%
- Copper – 19%
- Folate – 41%
- Pantothenic Acid – 28%
Improved Nutrients Absorption
The most important thing is that nutrients need to be absorbed. Nutrients which are fat-soluble need fat to be assimilated by our body.
The best examples include:
- Vitamin A, E, D, K
- Some antioxidants
Adding 1/2 avocado to a salad made of carrots, lettuce, spinach, body absorbs 8.3 times antioxidants alpha-carotene, then 13.6 times beta-carotene and 4.3 times lutein.
According to studies of Centers for Disease Control & Prevention, it is predictable that diabetes is going to affect almost 40% people in the U.S. at one moment in our lives. We must keep blood sugar levels balanced for minimizing that risk.
But avocados can help regulation of sugar levels. According to a study the participants that took 1/2 avocado with lunch, their insulin and blood glucose levels were measured at certain intervals.That piece of avocado raised their carb and calorie content, but didn’t show increase in their blood sugar levels, as compared to those who took lunch without avocado.
Avocados for Getting Pain Relief
Avocado extract helps reducing arthritis symptoms in bones (osteoarthritis). Due to its anti-inflammatory properties, it is considered that gives a soothing effect to other inflammations-based pains and aches.
Fighting Inflammation with Avocados
Chronic inflammation in your body causes most modern diseases: allergies, Alzheimer’s, heart disease, asthma, even cancer.
The oleic acid in avocado also helps fighting inflammation, it is monounsaturated fat found in olive oil and gives most of its healthful properties.
Improving Eye Health with Avocados
Macular degeneration is biggest causes of blindness among Americans. Zeaxanthin and lutein- two ingredients that are found to be greatly effective in fighting this condition. Foods with high levels of phytonutrients are rich in zeaxanthin and lutein. Research found that avocado is considered the best source of lutein in more then 20 fruits which we take regularly, and also contains high levels of zeaxanthin.
Avocado is Essential for Expecting Moms
Avocado is among most crucial foods for pregnant women because fruit has potassium, vitamin B6, folate and vitamin C. As Vitamin B6 is beneficial for baby’s tissue and growth of the brain it also helps in easing sickness in morning.Folate is important for healthy fetus development in early pregnancy stage.
Avocado extract may be helpful to stop or inhibit prostate cancer cell growth; it helps in reducing chemotherapy side effects.
Avocado For Stronger Bones
High levels of vitamin K, folate, also copper and various other bone-healthy nutrients are found in avocado. If taken regularly, avocado can also helps building and retain stronger bones.
A balanced diet means having fiber as essential component to help keeping digestive system working smoothly. So, take more avocados – a single fruit has 13g – that’s 54% of daily recommended fiber dosage).
Avocado Improves Your Mood
The high levels of vitamins and minerals in avocado, folate and potassium, help in cheering one up. There is some connection between depression and potassium, sodium, and magnesium in depressed patients. It is found that patients with low potassium levels are suffering from depression.
In 60s, scientists came to conclusion that folate is essential in avoiding low mood and symptoms of depression.