Health Benefits of Avocados
Avocodo is a rather unique fruit due to the various health promoting elements it contains. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.Numerous studies show that it has powerful beneficial effects on health.
Avocado Calories
Avocado contains 160 calories,2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Avocados
Avocado Nutrition
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- It contains small amounts of Magnesium, Manganese, Copper, Iron,
Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and
B3 (Niacin).
Health Benefits of Avocados
- Nutritious
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Most of the calories in an ovacado come from fat. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
- Heart Health
Ovacados contain 25 milligrams per ounce of beta-sitosterol which helps maintain low cholestrol levels.
- Vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provideantioxidant protection to help minimize damage, including from ultraviolet light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene which help reduce the risk of developing age-related macular degeneration.
- Prevents Osteoporosis
Half an avocado provides approximately 25% of the daily recommended intake of vitamin K.vitamin K support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
Avocados has saponins which are associated with relief of symptoms in knee osteoarthritis.
- Cancer Prevention
Avocados contain folate which protects against undesirable mutations in DNA and RNA during cell division.Avocados also contain phytochemicals which inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.
These phytochemicals have also been shown to decrease
chromosomal damage caused by cyclophosphamide, a chemotherapy
drug.
- Lower risk of depression
Folate in avocados help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
- Helps in Digestion
Avocados contain soluble and insoluble fibers that help to keep the digestive system running smoothly. These types of fiber are very important for digestion because they bulk up stools and help ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea.
- Detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.Dietary fiber may also play a role in regulating the immune system and inflammation.
- Antimicrobial action
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
- Dental Care
Ovacados contain flavonoids which kill the bacteria in the mouth that can result in bad breath. Avocados have also been connected with preventing oral cancers.
- Skin and Hair Care
Avocados contain Beta-carotene and lycopene which are connected to improving the health and tone of the skin and eliminating signs of premature aging.
Avocados are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis.
- Helps with morning sickness
Avocados contains vitamin B6, which is commonly connected to reducing nausea and vomiting.
- Boosts energy and metabolism
Avocado contains oleic acid (monounsaturated fats) which boosts physical activity as well as post-meal metabolism.
- Healthy Brain
Avocados contains high folate and omega-3 fatty acid that help boost memory retention even well into old age.