Undoubtedly, the avocado is one of the favorite fruits not only in the US but also worldwide. However, its flavor is so delicious that you may think it is not too beneficial for you. On the contrary, this fruit full of fat is full of nutrients and offers a variety of health benefits.
Moreover, people who eat avocados are generally healthier, consuming high and much lower BMI than those who do not, as numerous studies have shown mass nutrients. Namely, this versatile fruit can offer a wide range of health benefits, and 20 of them this article lists.
A source of healthy fats
Two also contain high-fat, but contain “fat good “which include monounsaturated fats. Monounsaturated fat may reduce the risk of stroke or heart attack, along with levels of bad cholesterol in the blood.
Eating avocados can actually help in the process of weight loss. According to a study published in the journal Nutrition Journal, only half an avocado with lunch can help overweight people feel happy and satisfied for longer after eating.
That is, participants in the study reported 40% less desire to eat for a period of three hours, and 28% less desire over a period of five hours after the meal. On the other hand, they had less desire to snack and were more satisfied after the meal.
control blood pressure
The American Heart Association says that thanks to the ability of potassium to reduce the effects of sodium in the body, a diet rich in sources natural potassium is important to control blood pressure.
Avocados are an excellent natural source of potassium – a fruit that contains 28% of your recommended daily intake of potassium. However, since avocados are high in fat food, make sure that fat intake is reduced in other areas to balance things out.
lower cholesterol levels
Statistics say that one in three American adults has high cholesterol problems, doubling their risk of heart disease. Fortunately, there are many natural ways to lower cholesterol levels.
Studies show that regular consumption of avocados is another way to reduce cholesterol levels. Avocados can reduce overall levels significantly lower cholesterol, blood triglycerides and reduce LDL (bad) and increase good cholesterol (HDL).
high nutrient content
Avocados are an incredibly rich source of nutrients and contain nearly 20 vitamins and minerals in each serving.
From their recommended daily value (RDV), a fruit of avocado has in general:
improve nutrient absorption
When it comes to vitamins, minerals and other nutrients, no matter how much we eat. Not really!
The way absorb vitamins, minerals and nutrients is extremely important. Some nutrients are soluble in fat, so they need to be combined with fat in order for our body to assimilate. Examples of fat-soluble nutrients include vitamin A, vitamin D, vitamin E and vitamin K, along with certain antioxidants.
By adding half an avocado to a salad spinach, lettuce and carrots antioxidants will absorb 8.3 times alpha-carotene, beta-carotene and lutein 13.6 times 4.3 times better.
The Centers for Disease Control and Disease Prevention estimated that diabetes affects 40% of Americans at some point in their lives. It is extremely important to maintain blood sugar levels in balance in order to reduce the risk of diabetes.
Avocados help regulate sugar levels in the blood. In one study, participants half an avocado with lunch is consumed, and then had their glucose and insulin levels measured at specific intervals in blood.
Although they had avocado added to the food, and increased its content of calories and carbohydrates, participants showed no increase in levels of blood sugar, compared with those who ate a standard lunch without avocado.
avocado extract reduces symptoms of arthritis bone (osteoarthritis). Because of its anti-inflammatory benefits, it can even relieve other types of pain and discomfort associated with inflammatory as well.
It is believed that chronic inflammation in the body leads to most modern diseases, including asthma, allergies, arthritis, Alzheimer’s disease , heart disease, cancer.
Due to its content of oleic acid – a monounsaturated fat in olive oil that is responsible for much of its healthy properties, avocado could only help fight inflammation. Several related studies oleic acid reduces inflammation.
Lutein and zeaxanthin are very beneficial nutrients in the fight against macular degeneration, a leading cause of blindness in the US. UU .. foods rich in phytonutrients provide high amounts of lutein and zeaxanthin in our bodies.
As can barely be guessed, the research found avocados be the best source of lutein among the top 20 fruits consumed more regularly. They are also a good source of zeaxanthin.
Important for pregnant women
What to Expect says that avocados are one of the most important food for pregnant women. They are loaded with folic acid, potassium, vitamin C and vitamin B6.
Namely, vitamin B6 helps with tissue growth and the baby’s brain and alleviates morning sickness, while folate is essential for the healthy development of the fetus in early pregnancy, while
cancer fighting properties
Some studies indicate that avocado can be beneficial in the fight against cancer.
A study has shown that the avocado extract can stop or slow the growth of prostate cancer cells. Another has shown that it can help reduce side effects of chemotherapy. However, these studies are limited so you should consume mainly for its other benefits.
Avocados contain a good dose of healthy bone nutrients including vitamin K, copper and folic acid. Regular consumption of avocado can help build and maintain strong bones. Avocado combination with a variety of other fruits and vegetables to get the best results.
Fiber is an important component of any balanced diet because it keeps the digestive system running smoothly. Therefore, eat more avocados – a fruit contains 13 grams, about 54% of your daily recommended intake of fiber
Improve your mood
Because the content of vitamins and minerals -. especially potassium and folic acid, avocados can lift
Some studies have found a link between lack of potassium and depression. A review of several scientific studies on the relationship between sodium, magnesium and potassium in depressed patients, found that depressed men and women all had low potassium levels.
Another study in 1993 made a similar conclusion, since depressed patients exhibit low levels of potassium than healthy people did. Researchers have known since the 1960s that folic acid is important to prevent low mood and signs of depression, something.