As we all know Avocado is one of the most health-beneficial fruits. It consists of many nutrients and so versatile that you can mix it in anything from salads to desserts.
According a number of studies, regular consumption of avocado has numerous health benefits. Here are top 20 benefits of avocado.
- Abundant in Healthy Fats
Avocado is consists of monounsaturated fats. These fats help in reducing the heart attack, stroke and LDL blood cholesterol levels.
- Supports Weight Loss
You can add avocado to any weight loss diet plan. A study published in Nutrition Journal says that just ½ an avocado on the lunch menu can promote weight loss in overweight people as avocado is full of fiber and keeping you full longer.
- Blood Pressure Control
Avocado can reduce the sodium effects on the body as it is abundant in potassium. One avocado packs 28% of the recommended daily allowance of potassium. You should cut down your fat intake from other foods to balance the fat levels as avocado contains high amount of healthy fats. This natural source of potassium is extremely beneficial for keeping blood pressure under control says the American Heart Association.
- Improves Cardiovascular Health
1 in 3 Americans are affected by high blood cholesterol levels, which double the risk of heart disease. But, according to the health experts you can reduce LDL cholesterol in your blood and improve heart health by eating avocados on a regular basis. It also aid in improving cardiovascular health.
- Reduce Blood Triglycerides
- Reduce Total Cholesterol Levels
- Reduces LDL Cholesterol (bad cholesterol)
- Increases HDL (good) Cholesterol
- Rich in Nutrients
Avocado consists of a variety of nutrients including more than 20 minerals and vitamins in a single serving:
Vitamin C – 33%
Vitamin E – 21%
Vitamin B6 – 26%
Vitamin K – 53%
Copper – 19%
Folate – 41%
Potassium – 28%
Pantothenic Acid – 28%
- Better Nutrient Absorption
It’s important to supply nutrients to your body and more important that these nutrients are well-absorbed. This refers to nutrients that are fat soluble like, vitamin A, vitamin E, vitamin K and Vitamin D. Avocado has the ability to provide nutrients and healthy fats to absorb the nutrients in the body.
- Improve Antioxidants Absorption
You can improve the absorption of antioxidants found in the vegetables by adding ½ an avocado to a salad containing carrots, lettuce and spinach. You absorb 8.3 time alpha-carotene, 13.6 times beta-carotene and 4.3 times lutein.
- Diabetes Protection
Diabetes is the most prevalent disease in the US at present by affecting 40% of the American population. Avocado helps to keep blood sugar levels balanced and minimizing the risks of diabetes. ½ an avocado with lunch prevents blood sugar levels from rising says a study.
- Pain Relief
You can help reduce symptoms of arthritis by avocado. It also has the ability to relieve other forms of inflammation-caused pain as it has powerful anti-inflammatory properties.
- Reduce Inflammation
According to a number of studies, chronic inflammation is the underlying cause of most modern diseases such as allergies, Alzheimer’s, asthma, heart disease, and cancer.
It can effectively reduce inflammation with the oleic acid in avocados.
- Improves Eye Health
The major cause of blindness in the US is macular degeneration. There are two powerful antioxidants found in avocado, zeaxanthin and lutein are very good treatment for this condition. And also the best source of lutein among fruits is avocado.
- Great Addition to a Pregnancy Diet Plan
As avocado is high in potassium, vitamin B6, folate and vitamin C, you can add it to pregnancy diet plans. For fetal tissue and brain growth, vitamin B6 is essential and folate or folic acid is beneficial for healthy fetal development during the early pregnancy stage. It also has the ability to reduce morning sickness.
- Anti-Cancer Protection
According numerous studies, avocado can help in fighting cancer. Avocado extract can possibly inhibit prostate cancer cell growth and it also has the ability to reduce the side effects of chemotherapy.
- Bone Health
The regular intake of avocado make bones stronger as it is abundant in vitamin K, folate, copper and various other bone-healthy nutrients.
- Improved Digestion
As fiber can improves digestive system function, it is the essential part of any healthy, well-balanced diet. A single fruit packs 13g fiber, which equals 54% of the recommended daily allowance.
- Mood Booster
It can improve mood and prevent the mood changes by the high levels of vitamins and minerals in avocados, folate and potassium. There’s a link between depression and low potassium levels according to numerous studies. Folate also has the ability to reduce the symptoms of depression.