Here are the Benefits of Taking Avocado Regularly.
Avocados are stone fruit with a creamy texture that usually grows in warm climates. Their potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer.
Why Is Avocado Good For You?
Avocado is also known as butter fruit or the alligator pear, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids[MUFA]. Avocados are naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
We take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown. To maintain balance, we will also look at the possible health risks of consuming avocados.
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
1.Avocados are nutrient-rich
One serving or one-fifth of an avocado, approximately 40 grams contains according to the USDA National Nutrient Database, contains; 64 calories, almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, and almost 3 grams of fiber.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega -3 fatty acids. They are full of healthy, beneficial fats that help to keep you full and satiated. when you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Eating healthy fat supports skin health, enhances absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
2.Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of it and other plant sterols has been seen to help maintain healthy cholesterol levels.
3.Great for vision
They contain two phytochemicals; lutein and zeaxanthin, which are concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light. Adding avocados to your diet may help reduce the risk of developing age-related macular degeneration.
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers. Researchers also believe that folate protects against undesirable DNA mutations during cell division. According to research, phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune systems called lymphocytes.
Folate is also known as folic acid is extremely important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube defects.
6. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the hormones that regulate mood and sleep and appetite.
Despite its creamy texture, an avocado is high in fiber with approximately 6-7 grams per half fruit. Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
8.Prevention and treatment of osteoporosis
Half an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. This nutrient which is often overlooked, is essential for bone health. Vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium. Substances called saponins are associated with relief of symptoms in knee osteoarthritis with further research planned to determine long-term effects of isolated extracts.
Adequate fiber promotes regular bowel movement which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have also shown that dietary fiber may also play a role in regulating the immune system and inflammation.
10.Protection from chronic diseases
High fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity and enhance weight loss for obese individuals.
Avocados contain substances that have antimicrobial activity particularly against Escherichia coli, a leading cause of food poisoning.
You can tell how ripe an avocado is by gently pressing the skin. If the skin does not budge, you will need to let it ripen for a few days before consuming it. Soft avocados make great guacamole or dip while firmer avocados are great for slicing and adding to a salad or sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.
Quick tips: Spread avocado on toast instead of butter
Use avocado instead of mayonnaise in chicken or egg salad or as the spread in a sandwich
The soft creamy texture of an avocado and its mild taste makes it a perfect first food for babies
It is the overall eating pattern that is most important in disease prevention and for achieving good health. It is better to eat a diet with a variety of foods than to concentrate on individual foods as the key to good health.