HEALTH BENEFITS OF AVOCADO

The avocados fruit is pear shaped with leather like skin. They have a green-yellow creamy flesh rich in fat content.

There are more than five hundred varieties of avocados. It is also called alligator pear. Contain more potassium than bananas. Sole fruit containing minerals and nutrients safe for babies.

Calories In Avocado

The avocado fruit contains a high amount of fat that is responsible for a high count of avocado calories which makes obese people skeptical about using avocados.

But this fat, though high in calories, boosts your body’s natural metabolism unlike saturated fats.

Avocado oil is highly beneficial as it is rich in lecithin and vitamins A, D, and E that is useful in treating skin conditions including undernourished and dehydrated skin.

Disease of the skin including eczema and psoriasis respond positively to avocado oil applications as it is easily absorbed into the skin.

Due to its sweet flavor, avocados recipes are popular as juice and in salads.

Nutritional Facts of Avocados

Avocados are considered as one of the healthiest foods in the planet because they contain in excess of 25 essential nutrients. It contains wide variety of poly nutrients such as flavonoids, oleic acid, omega 3 fatty acid, folate and copper. 

This fruit is a good source of mono saturated fat. Avocados also contain fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness. 

A list of avocados nutrition content:

Dietary fiber

Vitamin A

Vitamin B6

Vitamin C

Vitamin E

Vitamin K

Magnesium

Potassium

Iron

Calcium

Sodium

Phosphorus

Niacin

Avocados nutrition facts do not stop with the above list. It also contains vitamins that provide healthy bone support.

Avocado benefits those with heart conditions as it contains dietary fiber that is good for the heart. Besides, you can get health benefits by consuming avocados recipes.

Health Benefit of Avocado

Increase Nutrient Absorption 

Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (beta carotene and lycopene) than those who did not include avocados.

Anti-Inflammatory Properties 

Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders. 

Maintain Healthy Heart 

Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart. Vitamin E builds immunity, helps maintain overall health and is found in good amounts in avocados.

Lower Cholesterol Levels

Beta sitosterol, a compound contained in avocados helps lower cholesterol levels significantly. Patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels. 

Control Blood Pressure 

Avocados are also a great source of potassium, which helps in controlling blood pressure levels. 

Promote Eye Health 

Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts and are thus helpful in promoting eye health.

Regulate Blood Sugar Levels 

The mono-unsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels. 

Fight Free Radicals 

Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body. 

Anti-aging Properties 

Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system. 

Prevent Birth Defects 

Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida. 

Reduce Strokes Risk

Avocados are rich in folate content. The high levels of folate in avocados may also protect against stroke. Studies show that regular folate intake reduces incidence of heart disease to a great extent. In addition, avocados help your body absorb certain nutrients efficiently.

Protect Against Cancer 

Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer. 

Cure Bad Breath 

Avocados are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and bad breath. 

Skin Care 

The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation. 

Weight Gain 

The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.