Avocado

Most people who eat avocados love the way they taste.

However, it’s not just the taste of this superfood that makes it so great; it’s also the enormous health benefits people get from eating it.

Whether you want to lose weight, decrease your possibility of suffering from a life-threatening illness or improve the look and feel of your skin, avocados are the way to go.

13 Primary Health Benefits behind the Consumption of the Superfood Avocado

What are some of the other reasons to eat this superfood fruit?

1 – Ensures Strong, Vigorous Heart

Avocados have folic acid and vitamin B6 in them; essential to the regulation of homocystine levels. High homocystine levels tend to increase the chances of heart disease. The avocado also has glutathione, monounsaturated fat and vitamin E, all of these helpful in keeping the heart healthy.

About 1.6 billion avocados are eaten in the U.S. annually.

2 – Reduce Cholesterol Levelsand Controls Blood Pressure Levels

Avocados have a compound known as beta-sitosterol, which can effectively reduce the body’s blood cholesterol levels. In one study, patients with a mild case of hypercholesterolemia who ate avocados for seven days decrease their total blood cholesterol levels by 17 percent with a 22 percent drop in triglyceride and LDL levels and had a 11 percent rise in HDL levels. LDL is bad cholesterol, HDL is good cholesterol.

Avocados are also loaded with potassium, which is helpful in controlling the body’s blood pressure levels.

3 – Anti-Inflammatory Properties

Avocados have a phytonutrient compound – flavonoids and polyphenols, for example – that include anti-inflammatory properties. It decreases the chance for degenerative and inflammatory disorders.

4 – Eye Health

Avocados contain carotenoid lutein, which can protect the body from age-related cataracts and macular degeneration. By including avocado in sandwiches, soups, salsa or salads, you can increase the intake of phytonutrient in the diet.

An avocado contains about 250 calories, of which 78% is fat (by and large the good monounsaturated fat).

5 – Stabilizes Blood Sugar Levels

The avocados’ monounsaturated fats can help in reversing insulin resistance. And, with this reversal of insulin resistance, blood sugar levels stabilize. Avocados also have soluble fiber, which helps to maintain blood sugar levels as well.

6 – Stops Birth Defects

Avocados are loaded with folate, which is a vitamin B. Most people recognize the word folate by its well-known name of folic acid. Just one cup of avocado has 23 percent of the recommended everyday value of folic acid. Avocado’s excessive amount of avocado can prevent various birth defects like spina bifida and neural tube defect.

7 – Decreases Possibility For Strokes

Avocados high folate levels can protect the body from strokes. One study showed that people who ate a folate-rich diet had a lesser chance for strokes than those people who do not eat the superfood. A dietary plan including potassium (avocados include 1200mg) is reported to reduce the change of experiencing a stroke by about 40% compared to those living on a regular diet.

Nearly 80% of the U.S. grown avocados originate from California.

8 – Cancer Protection

Studies show that the avocado is one of the great cancer fighting foods and can stop prostate cancer growth. The avocado’s oleic acid can also prevent breast cancer. Avocados are rich in vitamin E succinate which is said to stop or slow the production of the cancer cells.

9 – Helps in Dealing with Free Radicals and Anti-Aging Properties

Avocados have a powerful antioxidant known as glutathione, which can fight the body’s free radicals. The superfood is also good in fighting the signs of aging by bettering the immune system, decelerating the aging process and boosting a healthy nervous system.

10 – Cleanses the Breath

The avocado is one superfood that can rid the mouth of its bad breath. And, it does this by cleaning out the intestine – the ultimate reason for the bad breath people experience.

Americans consume about 5 lbs of avocados per capita, while Mexicans eat about 20 lbs per capita.

11 – Boost Absorption of Nutrients

Eating avocados can increase the absorption amount of nutrients. According to one study, participants who consumed avocados with their salad took in five times more carotenoids than people who ate salads without avocados in it.

12 – Weight Gain

This superfood has about 200 calories per 100 grams. Most fruit have around 60 to 80 calories per 100 grams. Therefore, if a person needs to gain weight, the food they should consume is the avocado. The avocado is a good source of calories that doesn’t come loaded with excessive amount of sugar and saturated fats.

13 – Skin Care

Avocado oil is a list ingredient in many cosmetic lines for its ability to make the skin glow and nourish the skin. Avocado based ointments also help treat skin complains like psoriasis, a skin disease that can cause irritation and redness.

Nearly 86% of U.S. consumers identified the nutritional benefits of avocados as the single most important purchasing factor.

Nutrition Facts

  1. Avocados are a great source of B6, folate, potassium, fiber and vitamins C and K.
  2. Half an avocado includes 2-grams saturated fat, 15-grams of unsaturated fat (heart-healthy) and 150 calories.
  3. Eating an avocado gives 1/3 the daily recommend requirements of vitamin C, and over 50% of the daily value of vitamin K.

 

Avocado – FAQs

Q. Is avocado a fruit or vegetable?

A. Avocado is technically a fleshy fruit (single-seeded berry).

Q. Are avocado stones edible?

A. While the avocado pit or stone is typically discarded, it is in fact edible and packed with nutrients, rich in soluble fiber and antioxidants.

Q. What is the best way to eat avocado?

A. Avocado can be eaten in many different ways, including raw fruit sprinkled with seasoning or lemon juice, as a spread on toast, as a dip with vegetable sticks or chips, part of a salad, sandwich filling, and more.

Q. What are the calories in an avocado?

A. A single serving (one-fifth portion) of a 1 oz avocado has about 50 calories, and a 1 cup serving of sliced fruit (5.1 oz) has nearly 234 calories.

Q. What is avocado oil?

A. Avocado oil is sourced from the actual fruit (and not the seed) and used as a cooking oil or an ingredient in other dishes.

 

Avocado Pineapple Smoothie (Video)

 

Further reading:

  1. Avocado
  2. All About Avocados
  3. HOW TO: Grow an Avocado Tree from an Avocado Pit
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Darren Lintern is an outdoorsy sports enthusiast and a health nut who aims to help others reach their goal of reconnecting with their body to enjoy a fit and healthy lifestyle. I have gained invaluable knowledge on nutrition, natural medicine, diet and fitness, and intend to make Kerrash.com a trusted source for a variety of health and well-being information.

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