Without any doubt, the avocado is popular among fruits and tasty to everyone, not just in the USA only. The taste is so good that you might think it has no health benefits, only a good taste. This fruit full of healthy fats and many nutrients so you can get a lot from it.
Also, those that eat avocados are healthier in general and they ingest much more nutrients than the rest of people. Also, their BMI is lower than other people, according to several studies. To name this, the avocado has a great health benefits span offering to you, and this article will give you 20 such reasons to consume it more.
Healthy fats source
Avocados, as you know, have a lot of healthy fats, so-called “good fats” like the monounsaturated. This monounsaturated fat lowers the stroke risks and piling up of bad cholesterol in the blood.
Eating avocados helps a lot for losing weight. As stated by a study published in Nutrition Journal, only one half avocado per day with lunch combined, helps the obese people to feel fuller a longer time after the meal is over.
The study participants said they had 40% less need to crave during the three-hour time span, and whole 28% less need during 5 hours after eating. They also had fewer cravings for snacks.
Blood pressure under control
According to the American Heart Association, the potassium can help in reducing the sodium side effects in the body and this is what is crucial for blood pressure.
The avocado is an amazing source of potassium, only one fruit piece has 28% of the daily needed potassium! Regardless, avocados have a lot of fat in them, so reduce other fat sources even natural ones and healthy ones. Avocado is enough J!
Low bad cholesterol
According to statistic results, 1 out of 3 Americans has high bad cholesterol, with twice as many chances of heart problems. Luckily, there are natural cures and alternatives for lowering the cholesterol.
Many studies even showed that eating avocado regularly can lower the bad cholesterol too. They affect the cholesterol directly and in general, it will be lower than usual, the blood triglycerides will be lowered too and the LDL cholesterol is lower too so that the good cholesterol (HDL) can increase.
This fruit has even up to 20 vitamins and nutrients even more!
Avocado-related to our Recommended Daily Values (RDV), per one fruit we get:
33% vitamin C
21% vitamin E
26% vitamin B
28% pantothenic acid
53% vitamin K
Improved absorption of nutrients
If we talk about vitamins, minerals, and other things, it is of no importance the amount we eat.
It is important HOW we absorb and ingest those nutrients. Some of them are fat-soluble and they must be combined with fat so that the body can get the most of them. Examples like this are vitamin A, vitamin D, vitamin E, vitamin K and some antioxidants.
Get your regular salad of lettuce, or spinach or carrots and throw in there half an avocado to ingest all the antioxidants – this way you get alpha-carotene antioxidants times 8.3, beta-carotene times 13.6 and lutein times 4.3.
According to the estimation of the Centers for Disease Control and Prevention, diabetes will surely affect 40% of Americans during their lifetime. It is vitally crucial to keep the blood sugars in great balance to avoid diabetes risks.
The avocado helps with that. In one study, participants were given half an avocado with every lunch and after the meal, their sugar levels and insulin were tested on exact same intervals.
Their meals with added avocado were more caloric and had more fat and carbs, but the people had no symptoms of high blood sugar levels in comparison to those that had no avocado added to the lunch.
The avocado extract can reduce any symptoms or bone problems, arthritis and such. It has anti-inflammatory properties and can soothe also other inflammation processes and aches.
The chronic inflammations cause a lot of long run problems like modern problems and issues: asthma, allergies, arthritis, Alzheimer’s cancer and heart problems.
Because of the oleic acid amount – the monounsaturated fat found in olive oil responsible for health benefits of many kinds is the same as the avocado oil, beneficial to the maximum!
Some studies even linked the oleic acid with reducing inflammations.
Eyesight and eye health
Avocado has ingredients like lutein and zeaxanthin that are like superpowers against macular degeneration, the leading cause of blindness in the US. Foods that trigger a lot of lutein and zeaxanthin are foods rich in phytonutrients.
Like you assumed, avocados were found to be the absolute perfect source of lutein, according to studies. Also, it has the most lutein compared to 20 other fruits we eat regularly. Those fruits, on the other hand, offer you zeaxanthin.
Crucial for future mothers
A site, What to Expect, stated that avocados are one of the best foods for pregnant women. They offer them folate, vitamin C, potassium and vitamin B6.
Also, the vitamin B6 aids in bay tissues and also the brain growth, it reduces morning nausea, but the folate, on the other hand, is important for a healthy development of the fetus in early pregnancy.
Anti cancer and cancer-fighting
Many studies proved that avocado is great for fighting and prevention of cancer.
One study, in particular, showed how the avocado extract can block or even slow down cancer cells growth for prostate cancer. Another study showed avocado even eases up the chemotherapy side effects. Regardless, all these studies have their own limit so consume the avocado for the primary benefit.
The avocados have a lot of nutrients good for the bones like vitamin K, folate, and copper. Regularly eating avocado helps in strengthening the bones. Mix the fruit with other fruits and veggies for optimum results.
Fiber is a component present in big amounts in the avocado and is crucial for a great diet and good food digestion and healthy digestive tract. So eat more avocados – per one fruit 13 whole grams, approximately 54% of daily needed fiber amounts.
Because of the mineral and vitamin contents, particularly potassium , folate etc, avocados increase good mood.
Some studies made a link between lacking potassium and depression symptoms. Some scientific studies were reviewed about the connection between magnesium, sodium, and potassium among depressed patients; all that were depressed had little potassium in their organisms.
Another study from 1993 had a similar outcome, in the end, depressed people had lower amounts of potassium compared to healthier people. Professionals even stated that since the 1960s and onwards, the folate is crucial for removing bad mood and depression signs in early stages.