Avocado is good for the heart: see the 15 Benefits of the fruit
Avocado is a green or purple colored fruit . It provides around 175 calories per 100 grams of its consumption. Carbohydrates and dietary fiber are mostly found in avocados .
Avocados are mainly grown in equatorial, tropical and subtropical areas. Evidence dating back to 10,000 BC suggests that avocado trees were first seen in Puebla, Mexico.
The first settlers to use this highly beneficial fruit were the civilizations of Ancient Central and South America.
Avocado is a stone fruit with a creamy texture that grows in warm climates. Its potential health benefits include improving digestion, lowering the risk of depression, and protecting against cancer.
Avocados are a rich source of fat. Monounsaturated, polyunsaturated and saturated fats are found in it.
Avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids. Avocado is a naturally nutrient-dense food and contains around 20 vitamins and minerals.
Avocados are picked early and ripen gradually. An indicator of ripe avocados is their skin; if it is soft and moves when you press it gently, it means that the fruit has fully ripened.
In this article, we take an in-depth look at the health benefits of consuming avocados, as well as the nutrition facts. To keep the balance, we’ll also look at the potential health risks of consuming avocados.
Nutritional value of avocado
The following nutritional data and every 100g of avocado consumption.
- Calories: 114
- Dietary fiber: 6 g
- Total sugar: 0.2 g
- Proteins: 1.2 g
- Total fat: 8.4 g
- Monounsaturated fats: 6.5 g
- Polyunsaturated fats: 1.8 g
- Sodium: 5.5 mg
- Magnesium : 19.5 mg
- Vitamin A : 43 micrograms (μg)
- Vitamin E : 1.3 mg
- Vitamin C : 8.7 mg
- Vitamina K : 14 g
- Vitamina B6: 0,2 mg
- Folic Acid: 11 mcg
- Potassium: 206 mg
- Phosphorus: 36 mg
- Calcium: 8 mg
- Monounsaturated fatty acids: 6.7 g
what is avocado for
Many people think that eating avocado is fattening due to its high calorie content. However, avocado only consists of healthy fats.
It provides an adequate amount of monounsaturated fatty acids to the body. Naturally, it contains around 20 vitamins and minerals. Adding avocado to fruits and vegetables can benefit us a lot.
To better understand the value of this amazing fruit, let’s take a look at some benefits of eating avocados regularly.
benefits of avocado
Weight loss
Avocado can help you lose weight because it contains monounsaturated fat .
Another feature that makes avocado suitable for the waistline? Their fiber. Not only is the monounsaturated fat in avocado good for you, but so is the fiber that fills you up. For every 100g of avocado, you get about 6g of fiber.
In a small study published in BioMed Central , 26 overweight adults reported a 28% reduction in hunger and a 23% increase in satisfaction after adding half an avocado to their daily diet. [1]
Cancer
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreas, and cervical cancers.
While the mechanism behind this apparent risk reduction is currently unknown, researchers believe that the nutrient folate protects against unwanted mutations in DNA and RNA during cell division.
Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocados can selectively inhibit the growth of precancerous and cancer cells and cause cancer cell death, while also stimulating the growth of cancer cells. proliferation of immune cells called lymphocytes.
These phytochemicals also decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.
Improves heart health
The healthy fats in avocados help maintain a healthy cardiovascular system and reduce the risk of stroke, heart attacks and other cardiovascular diseases.
The high fat content helps reduce blood sugar spikes when consumed with other foods
The monounsaturated fats found in avocados lower LDL, or ‘bad’ cholesterol levels, while increasing HDL, ‘good’ cholesterol levels.
And speaking of daily fruits, you might be surprised to learn that avocados have more potassium than bananas.
Potassium helps in lowering blood pressure and preventing strokes. Folate, a B vitamin found in avocados , also prevents strokes and reduces the risk of certain birth defects in the brain and spinal cord.
For skin and beauty
Avocado and contains beneficial nutrients to address a number of skin problems. In addition to ingesting the delicious fruit, you can apply it to your skin to reap even more beauty benefits.
The natural oils in avocados can penetrate deep into the skin, helping to nourish, soothe and hydrate.
Moisturizing properties can reduce fine lines and wrinkles, help keep skin smooth, and boost skin’s immunity against stress and other environmental factors. Specifically, antioxidants like vitamins E and C help protect cells from free radical damage – one of the best anti-aging methods.
Avocados also contain lutein, a carotenoid that promotes skin elasticity,
Lower risk of depression
Foods that contain high levels of folate can help lower your risk of depression.
Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and the supply of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
reduce stress
Hard day at work? Instead of a coffee break, consider eating an avocado.
Avocados are an excellent source of magnesium , the anti-stress nutrient. In addition, Magnesium helps to release tension and also help you sleep better.
And when you are relaxed and well-rested, you are more likely to have a positive outlook on life!
improves digestion
Despite its creamy texture, avocados are really high in fiber, with approximately 6 to 7 grams per half of the fruit.
Consuming foods rich in natural fiber can help prevent constipation, maintain a healthy digestive tract and reduce your risk of colon cancer.
Improves brain health
The healthy fats and nutrients in avocados, such as folate, copper, and the vitamins C and E, are excellent brain food.
Our brains are over 60% fat and need fat to function properly. Plus, the fat and fiber will help maintain your blood sugar balance so you can stay alert and focused throughout the day.
Promotes Healthy Nails and Hair
Consider an avocado a day as your daily multivitamin. In addition, avocado is a good source of biotin, which is beneficial for hair and nails.
Vitamin B and Vitamin E help protect hair shafts from dryness and damage, control hair loss and repair scalp damage.
Osteoporosis treatment
Substances called saponins, found in avocados, soybeans, and some other plant foods, are associated with symptom reliefTrusted source in knee osteoarthritis, with more research planned to determine the long-term effects of isolated extracts.
antimicrobial action
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a major cause of food poisoning.
Promotes muscle recovery and repair
Avocados are also an excellent post-workout snack. In addition to helping you feel full, avocados contain all nine essential amino acids that are needed for proper protein synthesis to help promote muscle repair and recovery.
anti-inflammatory properties
Avocado has anti-inflammatory properties, which help relieve arthritis pain. It is also a source of omega-3 fatty acids, which help lubricate joints and further relieve joint pain.
The fats in this fruit are unique. They include phytosterols, plant hormones like campesterol, beta-sitosterol and stigmasterol, which help keep inflammation in check. It also contains polyhydroxylated fat acids (PFAs), which are anti-inflammatory.
improves vision
Avocado also helps improve vision . Due to lutein, which is a carotenoid found in avocados , it works to promote healthy eyesight. Meanwhile, the fat content of avocados helps it absorb carotenoids, as well as fat-soluble vitamins, from other foods when eaten together.
healthy babies
Folate is extremely important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube defects.
Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived with sperm from folate-deficient mice compared to mice conceived with sperm from mice with adequate folate levels.
Regulates blood pressure
Avocados also help work wonders in keeping your blood pressure levels in check. Avocados are a good source of potassium and are low in sodium, which helps keep blood pressure steady.
A stable blood pressure helps to avoid the risk of heart attack or stroke.
Helps absorb nutrients
Avocados help absorb nutrients from plant-based foods. There are several nutrients that are fat soluble. This means that they need to combine with fats to be used by the body. Vitamins A, D, E, and K are some plant nutrients that are best absorbed with avocados.
Other Avocado Benefits:
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer and heart disease.
Study conducted on avocado showed that it inhibit the growth of prostate cancer.
Research has shown that certain compounds in avocado are able to seek out cancerous, precancerous cells and destroy them without harming healthy cells.
Avocado , like olive oil, is an excellent source of oleic acid, which has been shown to be quite effective in preventing breast cancer in several studies.
Avocado is a rich source of beta-sitosterol . Beta-sitosterol is a compound that has been shown in studies to lower cholesterol levels. In one study, 45 volunteers had an average drop in their cholesterol of 17% after eating avocados for just one week.
avocado recipes
1. Avocado and Corn Salad
It’s probably the healthiest recipe involving avocado, as well as being the easiest to prepare. Take a bowl and add some fresh corn kernels, peppers, cucumbers, carrots and avocado. Add some lemon juice and any dressing of your choice. Mix well and enjoy the health benefits of this delicious salad.
2. Guacamole with avocado
Remove the avocado from the skin and add some lemon, parsley and mint. Knead everything completely to create a smooth paste. Add any seasoning to suit your taste buds and enjoy one of the creamiest, healthiest sauces you can get.
3. Avocado Sauce with Cilantro
Just take some avocados, crushed garlic and pepper, chopped mint and parsley and mix it with creamy yogurt. Shake vigorously for a few seconds. Your cilantro and avocado dressing is ready to eat.
4. Grilled Chicken Salad with Avocado
Take a generous amount of avocado and mix it with juicy chicken pieces, lettuce, cherry tomatoes, pomegranate and some walnuts. Add some olive oil and lemon juice. Play it a few times and have a healthy, filling snack.
5. Grilled Tuna with Avocado and Spinach
Just keep it simple. Sear the tuna with a skillet and add some spinach leaves and large amounts of avocado. Your grilled tuna with avocado and spinach is ready to be served.
6. Indian Avocado Salad
Take some chopped tomatoes, onions, cucumbers, carrots and diced cottage cheese. Add some green peppers and add a fresh lemon with some chaat masala. Mix well and enjoy a healthy Indian salad.
7. Chicken and avocado sandwich
Take the avocado paste and spread it well on the bread. Now add the grilled chicken breast to the skillet and some pickled onions to the bread. Finish with a lettuce leaf and have this lip-smacking sandwich.
With so many health benefits, it is only natural that avocados are now produced in many countries. Its thick bark also protects it from pesticide damage, making it one of the safest crops to buy. You can eat it raw or make a sauce. You can even use avocado oil in place of butter while baking to reduce the production of fatty acids in the body.