Superfood: The Benefits of Avocados
When grocery shopping, many people tend to ignore the plain-looking avocados because they think it is fattening. The truth is avocados are one of the healthiest foods; that's why they are often referred to as, "superfoods". Not only do avocados contain healthy fats, oleic acid, lutein, folate, vitamin E and other impressive nutrients, it has a rich buttery taste which makes this fruit even more worthy of buying. This article presents the many health benefits, nutrients, disease preventions and other impressive qualities found in this well-regarded health food.
How often do you eat avocados?
Before we jump into in-depth information, let's take a look at some basic facts and statistics.
- Avocado is a great source of good fats: monounsaturated fats and polyunsaturated fats. Only 100 grams may contain up to 12 grams of monounsaturated fat.
- They lower bad cholesterol.
- An average avocado contains up to 10 grams of fiber. This prevents constipation.
- They're gluten-free, dariy-free, cholesterol-free, vegan and vegetarian friendly.
- Avocados are anti-aging foods.
- An avocado packs 4 grams of protein: that's amongst the highest level found in fruits!
- 100 grams of avocado contains 485 milligrams of potassium. A 100 gram banana only contains 358 milligrams of potassium. Now who said bananas were the best source of potassium?
What nutrients are in avocados?
Avocados are rich in a variety of nutrients which can have positive impacts on your body's health and happiness.
Many people will ditch the product when they detect the word "fat" on the label. Many fail to recognize that not all fats are bad. Take this type of fat as an example. This fat is known to lower the risk of breast cancer, heart disease and stroke; reduce cholesterol level; help lose weight and reduce belly fat. Not the kind of fat people expect, right?
Although we do not actually get any nutrition from fiber, it is absolutely crucial to regulate bowel movement, soft and easy-to-pass stool, and smooth digestion. This is because fiber keeps food moving through the digestive system. Food will get stuck in the digestive system if your diet is lacking fiber. Low fiber intake can lead to constipation, a condition caused by fiber deficiency.
Protein is key to proper growth and body repair. Avocado is the fruit with the highest protein level. Protein is the building block for bones, muscles, cartilage, blood, skin, etc. This is why we recommend avocados for children as they will aid muscle and bone development. Try mixing with salmon and lentils for a protein-rich meal!
We all know that our body needs a little bit of vitamins but many do not know proper sources of vitamins. Avocados are rich in Vitamin C. Vitamins C are essential for healthy gums and teeth. Vitamin C deficiency can cause scurvy, a condition where your teeth can fall off and gums can start to bleed.
Vitamin B-6 helps a lot of systems in the body such as the digestive, muscular, immune, cardiovascular and nervous system. Not only that but this vitamin is responsible for proper brain development. It is also used to make hormones that control mood and melatonin which regulates your internal clock (when you feel hungry, when you feel sleepy, when you wake up, etc).
Avocados contain many healthy acids. Amongst them is Oleic acid. Oleic acid reduces blood pressure, increases fat burning to help with weight loss, protects cells from free radical damage, may prevent type 2 diabetes, prevents ulcerative colitis and generates brain myelin.
Avocados contain many other nutrients that I have not mentioned. It is fair to summarize that avocados is simply a "nutrient powerhouse"!
Health Benefits of Avocados
A bunch of names of nutrients may not make much sense; that's why it's better to dive into the health benefits of this green fruit.
- Avocado can prevent constipation and promote healthy bowel movements
- They can lower cholesterol level which prevents heart disease
- Fats from avocados help absorb plant nutrients
- They can protect the eyes, thanks to the powerful antioxidants
- They can help you lose weight too!
- This fruit promotes healthy skin
- Regulates blood pressure
- Regulates sugar level in blood
What diseases can Avocados prevent?
Many people eat foods because some foods can keep the nasty diseases, illnesses, deficiencies and disorders at bay. Avocados may reduce the risk of the following diseases:
- Heart Disease (high in monounsaturated fat)
- Prostate cancer (there is limited evidence on this one)
- Diabetes Type 2 (stabilizes sugar level)
- High Blood Pressure (lots of soluble fiber)
- Constipation (lots of insoluble fiber)
Does that sound like a lot? Without a doubt, it is a great choice to include some avocado in your diet. Whether you decide to have an avocado sandwich in the morning or some nachos with guacamole as a snack; avocados have some impressive benefits, nutrients and the abilities to prevent diseases!