Avocado has gained a lot of popularity among people nowadays. It’s many people’s favorite and it’s abundant in various healthy ingredients and benefits.
According to numerous studies, people who consume avocados regularly have lower Body Mass Index and better nutrient intake compared to those who don’t eat avocados frequently.
Here, we’re presenting you only some of the best benefits that frequent avocado consumption can offer to you!
Avocados contain good monounsaturated fats. They are the ones that reduce the risk of stroke, heart attackas well as the levels of bad cholesterol.
A study published in the “Nutrition Journal” claims that ½ an avocado with lunch can really help people who are overweight because it keeps you satiated for a longer period of time. The participants in the study which proved this had 40% lesser desire for eating for more than 3 hours as well as 28% lesser desire for eating 5 hours after a meal.
The American Heart Association claims that a diet which contains natural sources of potassium can offer a lot of help in controlling the blood pressure.
Avocados are abundant in potassium, but they’re also high in fats and minimize your fat intake from other foods so that you can manage to balance the fat levels.
1 in 3 American adults suffer from high cholesterol levels which only doubles the risk of cardiovascular diseases. Luckily, there are some natural ways that can help you lower high cholesterol levels.
According to several studies, avocado can really help you decrease the cholesterol levels. It is extremely powerful in lowering blood triglycerides and cholesterol levels, as well as lowering LDL cholesterol levels and increasing HDL levels.
Rich in nutrients
Avocados contain plenty of nutrients. Each serving contains more than 20 vitamins and minerals. Only one avocado offers you these values: 26% of vitamin B6, 19% of copper, 53% of vitamin K, 33% of vitamin C, 21% of vitamin E, 28% of potassium, 28% of pantothenic acidand 41% of folate.
Absorption of nutrients
It’s really important to absorb all the nutrients properly. They are fat-soluble which means they need fat so that the body can assimilate them. Here, we can include vitamin A, E, K, D, and some of the antioxidants.
Add only ½ an avocado to salads with spinach, carrotsand lettuce and it will help you absorb 4.3 times lutein, 8.3 times the antioxidant alpha-carotene and 13.6 times beta-carotene.
Prevention of diabetes
The Center for Disease Control and Prevention claims that diabetes is going to affect around 40% of people in USA once in their life. Balance your blood sugar levels to minimize that risk. According to one study, participants who were given ½ an avocado with their lunch, and their insulin and blood glucose levels were checked at intervals, managed to raise their carb and calorie intake, but didn’t show any increase in the blood sugar levels, unlike the participants who didn’t consume an avocado with lunch.
The arthritis symptoms can be reduced with the help of avocado extracts. Avocado is full in anti-inflammatory properties, so it manages to soothe the pain and ache caused by arthritis, but also numerous other inflammatory-based aches.
Chronic inflammation nowadays causes most of the modern diseases like heart disease, cancer, asthma, as well as Alzheimer’s. Numerous studies claim that oleic acid which is found in avocados, but also in olive oil reduces inflammation.
One of the leading causes for blindness in the USA is macular degeneration. The two ingredients proved to have a positive effect in the fight against this condition are zeaxanthin and lutein.
Foods with a high level of phytonutrients contain a lot of lutein and zeaxanthin. According to numerous studies, avocado is the best source of lutein, but also a high level of zeaxanthin.
Avocado is one of the most important foods for pregnant women, because it is abundant in vitamin C, folate, vitamin B6 and potassium. Vitamin B6 is crucial for the baby’s tissue and its brain development, but it also alleviates the morning sickness. Folate is necessary for healthy development of the fetus especially in the early stages of the pregnancy.
A study managed to prove that avocado may help in inhibiting or stopping prostate cancer cell growth. This fruit can also be significant in the reduction of chemotherapy side effects.
Avocados are rich in nutrients like copper, vitamin K, folate etc. When avocados are regularly consumed, they help in the building and maintenance of strong bones.
Avocados are excellent to keep the digestive system working smoothly. Only one avocado contains 13 grams fiber which is 54% of the daily recommended fiber.
Several studies claim that there is a connection between potassium and depression. These studies proved that depressed patients suffered from low potassium levels. A study from 1993 showed that the depressed patients had low levels of potassium compared to the healthier subjects. All scientists agree that folate is crucial because it can help you avoid symptoms of depression and low mood and it is one of the nutrients found in avocado, so make sure you consume it as much as possible!