Avocados are highly nutritious and heart-friendly. This fruit has an awesome effect on your vision, enhances digestion, and provides a wide range of health benefits.
Avocados are an excellent source of healthy fats. You can see avocado trees growing in Mexico. One serving contains about 160 calories, 15grams of fats, 2 grams of protein, vitamins and minerals. Avocados are fatty fruits, but it is the fat you can actually eat more often. Scientists say that avocado should be consumed on a daily basis, as it supports a healthy weight loss process, and maintains health at an optimal level.
We give you 20 awesome reasons to eat more avocado. Check these out:
Avocados pack carbohydrates, protein and fats, which gives an instant energy boost.
Great nutritional value
One serving of avocado contains over 20 vitamins and minerals, 2 grams of protein, and 6 grams of fiber. A 100-gram serving of fresh avocado offers:
- Vitamin C – 10 mg
- Vitamin A, RAE – 7 mg
- Vitamin E – 2 mg
- Vitamin K – 21 mg
- Calcium – 12 mg
- Magnesium – 29 mg
- Phosphorus, P – 52 mg
- Potassium, K – 485 mg
Fats in avocados are healthy fats, and this includes a healthy portion of monounsaturated fat. As you may know, healthy fats reduce the risk of heart attack or stroke. These also regulate the level of cholesterol in blood.
Vitamins in avocados boost immunity, and help the system fight against infections and ailments. Avocados contain vitamins B, C and E.
Fiber has a major role in digestion, so you need some more of it in your diet. A medium-sized avocado provides over half of the recommended daily intake of fiber.
Improve the absorption of nutrients
Nutrients can be soluble and insoluble. Fat-soluble stands for those nutrients that are better absorbed when combined with fats. Vitamins A, D, and K are fat-soluble nutrients, and this applies to some antioxidants as well. Add avocado slices to your salads and other specialties to enhance the absorption of nutrients.
Healthy weight loss
Monounsaturated fatty acids and oleic acid in avocados reduce belly fat, and also lower the risk of metabolic syndrome, which involves several medical conditions related to weight gain.
Avocados regulate blood sugar, and maintaining your blood sugar in normal range reduces the risk of diabetes.
Lower cholesterol levels
Statistics shows that over 30% of American adults have high cholesterol levels. Regular consumption of avocado can regulate the level of cholesterol in the body. Eat it every day, and your cholesterol will drop by 13 mg / dl within a month. This is quite enough to reduce the risk of developing a heart disease.
Healthy blood pressure
One avocado provides about 30% of the recommended daily intake of potassium, which makes it an excellent food for your blood pressure. Potassium reduces the harmful effect of sodium, and thus keeps blood pressure in normal range. Remember, avocados are ‘fatty’ food, so you better be more careful when combining this fruit with other fatty foods, because you risk of gaining weight. Eating too much fat may have a bad effect on your blood pressure.
Inflammation leads to asthma, allergies, arthritis, heart disease, and other ailments that affect people nowadays. Oleic acid in avocado fights inflammation in an effective way.
Fight free radicals
Free radicals trigger a series of bad reactions in the body and harm cells and DNA, which leads to numerous health problems. Antioxidants in fresh fruits and veggies prevent free radical damage. Scientists have found that monounsaturated fats in avocado stimulate the mitochondria to defend against free radicals.
Avocados contain copper, also known as a brain stimulant. One avocado contains provides about 20 percent of the recommended daily intake of copper.
Lack of potassium, magnesium, and folate may lead to depression. Avocados are packed in these minerals and vitamins, which means that by munching an avocado you can boost your mood instantly.
Lutein and zeaxanthin are important for your eyes, and prevent macular degeneration, also known as one of the leading causes of blindness. These nutrients are not produced in the body natural, so you can only get them through food. Avocados are one of the best sources of lutein. This fruit is also packed with zeaxanthin, which makes it excellent for your eyes.
Healthy skin complexion and hair
A medium-sized avocado provides about 20% of the recommended daily intake of vitamin E. this vitamins prevents free radical damage and improve skin complexion. Healthy fats, vitamins and proteins are great for your hair and skin. Avocados contains tons of nutrients that will keep your hair shiny and healthy, and your skin smoother than ever.
Avocados pack a healthy portion of vitamin K, copper and folate, which keep your bones healthy and strong. Eat this fruit regularly to strengthen your bone structure.
Avocado extract relieves the symptoms of osteoarthritis. Its anti-inflammatory properties reduce the inflammation, and treat other inflammatory pains as well.
A tablespoon of avocado will help you deal with cravings. Scientists have found that by eating one avocado per day, you will reduce your desire for snacks by 40%.
Cut down cravings or sweets
Avocados contain 20 vitamins, minerals and phytonutrients. These will help you control your weight. As mentioned before, avocados contain 6 grams of fiber per 100 grams, which also provides a healthy portion of vitamin K. this improves the decomposition of sugar and insulin sensitivity.
Source: Best Healthy Page