Avocado is a super-fruit. It is among the most popular fruits among health-conscious people. It is rich in vitamins, minerals, and antioxidants. Avocado is also the only fruit that can provide you with a considerable amount of heart-friendly fatty acids. In this article, you will learn the health benefits of Avocado and why you need to add them to your diet.
Health benefits of Avocado
Adding this nutrient-rich fruit to your diet can lower the risk of obesity, diabetes, heart diseases, and other lifestyle diseases. Apart from reducing your risk of chronic diseases, they can also help you lose extra fats and boost your energy levels. Here are the scientifically proven health benefits of this superfruit.
1. It improves heart health
Approximately 77 percent of this fruit is fat. The fat in this fruit is healthy (high-density lipoprotein (HDL)). It is also rich in monounsaturated fats and antioxidants that help lower the risk of stroke and heart attack. High levels of triglycerides and LDL cholesterol is the primary cause of many cardiovascular diseases. The healthy monounsaturated fats (oleic acid) in this fruit help lower triglycerides and LDL cholesterol levels in your blood and lower the risk of hyperlipidemia. Maintaining healthy cholesterol levels can reduce your risk of hypertension, heart attack, and stroke.
2. It improves blood pressure
Adding avocado to your diet can help keep your blood pressure in check. That is because avocados are rich in potassium and low in sodium. These are the two minerals that are responsible for maintaining fluid balance in your body. High blood pressure is the major risk factor for stroke, heart attack, and kidney failure. A potassium-rich diet can help lower blood pressure. Many people are at high risk of developing these chronic diseases only because they don’t get enough potassium from their diet. A 100-gram avocado serving will provide you with 14 percent of the recommended daily allowance.
3. Avocado is keto-friendly and can promote weight loss
To lose weight, you have to eat fewer calories than your body needs. That makes your body turn to burn fats for energy. Avocados have high fiber content and very low in carbs. Foods rich in dietary fibers can help you stay full for a long time. Adding 1/2 to your breakfast can help you stay full until lunchtime. That reduces cravings for unhealthy snacks.
This superfruit is also keto-friendly. A 100-gram serving of this fruit will provide you with 7 grams of dietary fiber and only 1.5 grams of carb. Adding 1/2 of avocado to your diet can help suppress your appetite for up to five hours. That will help you lower your calorie intake. Reducing your calorie intake and regular exercise is the key to successful weight loss.
4. Eye health
Avocados are rich in antioxidants. They are the best sources of lutein and zeaxanthin. These are the two phytochemicals that absorb UV rays to minimize damages to your eye.
Avocados are also rich in vitamin A that helps lower the risk of developing age-related macular degeneration that causes blindness in many older adults. Adding this fruit to your diet can help prevent blindness in patients with macular degeneration.
5. It boosts fertility
Avocados are among the best fertility foods. They contain vitamin E that helps improve the lining of the uterus. Avocados are also rich in healthy fats (omega-3 and omega-6) that play a role in reproductive hormonal balance and estrogen production.
Avocados are the best food to add to your diet when you are trying to conceive. They will increase your odds of getting pregnant naturally. Adding avocados to your diet can also help increase the success of In Vitro Fertilization (IVF) treatment. Adding this super fruit to your diet can also lower your risk of polycystic ovary syndrome.
6. Digestion and gut health
Avocados are rich in dietary fiber. Fiber is indigestible and acts as food for the good bacteria in the digestive tract. It also helps treat constipation and diarrhea, depending on what your body needs. Adding avocado to your diet will help maintain a healthy digestive tract, prevent constipation, and lower the risks of developing inflammatory bowel diseases and colon cancer.
7. It improves bone health
Avocados can help improve your bone health. They are rich in potassium, phosphorus, magnesium, and manganese that can lower your risk of developing osteoarthritis. 1/2 of avocado fruit a day can help keep osteoarthritis and other types of arthritis away.
They also contain a substance known as saponins that can help relieve symptoms of arthritis. Adding this superfruit to your diet will also provide you with enough vitamin K that your body needs to absorb enough calcium. Arthritis patients should add this fruit to their diet as it can help improve their symptoms.
8. It promotes brain health
Avocados are rich in monounsaturated fatty acids. These fats protect astrocytes (the glial cells of the brain). They also help keep the nerve cells in the brain healthy.
Avocado also contains vitamin E that helps slow memory decline. Alzheimer’s patients using vitamin E supplements and foods rich in vitamins don’t require as much care as those taking placebo.
The antioxidants present in avocados can also help prevent oxidative damage caused by radiation from the sun and pollutions.
Avocados are also rich in folate. Folate prevents the build-up of homocysteine that affects blood circulation and the delivery of nutrients to the brain. High levels of homocysteine can also interfere with the production of hormones that regulate sleep, mood, and appetite. A folate-rich diet can help improve the symptoms of depression.
9. It can prevent cancer
Avocados are rich in antioxidants. Antioxidants can lower the risk and progress of cancers of the breast, cervical, colon, pancreas, and prostate. They can slow the growth of cancer cells by encouraging the proliferation of the immune system cells. Some antioxidants inhibit the growth of cancerous and pre-cancerous cells. Cancer patients can also take avocados to reduce the side effects of chemotherapy drugs.
10. It can improve skin health
Avocados are rich in healthy fats, vitamin C, and vitamin E. All these micronutrients are essential in keeping your skin healthy and glowing. The biotin content in avocado helps prevent dry skin. They also contain phytochemicals that protect your skin from skin damage and skin cancer. Adding avocado to your diet will give you healthy skin.