The avocado is not your average fruit, even though most fruits mainly consist of carbohydrates, the avocado is high in healthy fats. Numerous studies have been conducted and they all revealed that this fruit has many benefits for the organism if consumed regularly. In this article, we are going to discuss some of these benefits.
Rich in nutrients
This fruit grows in the avocado tree, which is scientifically known as Persea Americana. It is highly prized for its nutrient value, and it is also added to various dishes because of its rich texture and good flavor. Surely, you have heard about guacamole, the main ingredient is avocado. In the past years, this fruit has become very popular with health-conscious people.
Given its health properties, it is not at all surprising that it is frequently referred to as a superfood. There are multiple types of avocados that can vary in shape as well as color, from round to pear-shaped and green to black. An avocado can weigh anywhere from eight ounces to three pounds. The most popular type is the Hass avocado.
Due to its pear shape and green, bumpy skin, this fruit is also called the alligator pear. The yellow-green flesh inside is edible, while the skin and seed should be discarded. Avocados are extremely nutritious and they also contain a wide array of nutrients, including various vitamins and minerals.
Vitamin K, Folate, Vitamin C, Potassium, Vitamins B5 and B6, as well as Vitamin E, can all be found in avocados. Also, there are small amounts of copper, manganese, iron, magnesium, zinc, phosphorus, vitamins A, B1, B2, and B3. Avocados are low in saturated fat, and they do not contain any cholesterol.
This is a very important nutrient that most people do not get enough of. It helps maintain electrical gradients in your body’s cells, and also serves several essential functions. Avocados are very high in potassium. A 3.5-ounce serving packs 14% of the recommended daily allowance, while bananas pack only 10%.
Several studies revealed that a high potassium intake has quite a few health benefits including reduced blood pressure, which is often one of the major risks for strokes, heart attacks, or kidney failure. So, if you are a banana fan due to the potassium it contains, you might think about including avocado in your diet as well.
Healthy fat and fibers
The avocado represents a high-fat food in which, 77% of the calories in this fruit are from fat, making the avocado one of the fattiest plant foods in the world. However, these fruits contain lower amounts of saturated fats. Most of its fat is oleic acid which is a monounsaturated fatty acid that is also the main component of olive oil.
Oleic acid has been linked to reduced inflammation, as well as shown to have helpful effects on genes associated with cancer. Moreover, the fats in avocado are resistant to heat-induced oxidation, which makes avocado oil a safe option for cooking.
Fibers are nutrients that avocados contain, and they are indigestible plant matters that contribute to weight loss, reduce blood sugar spikes, and are also associated with a lower risk of several diseases.
As previously mentioned, many studies have been conducted on avocado consumption. One of these studies analyzed the health and dietary habits of people who eat avocados. They examined data from over 17,500 participants in the NHANES survey, in the United States.
Avocado consumers have been found to be healthier than individuals who do not eat this fruit. Moreover, they have a higher nutrient intake and are half as likely to develop metabolic syndrome, which is a cluster of symptoms that represent a big risk factor for diabetes and heart disease.
People who eat avocados regularly also weigh less and have a lower BMI and less belly fat. Furthermore, they have higher levels of HDL cholesterol, also known as good cholesterol. Of course, there is no guarantee that it was the avocados that made these people be in better health. For such statements, other factors should also be analyzed.
Recently, more and more people began to be more health-conscious. Therefore, they have started to be more careful about what they eat, what substances they expose themselves to, and they’ve also started working out more.
Given the high amount of toxins we are constantly exposed to every day, from pollution only, this is actually not a bad thing at all and if you try to provide the best for your loved ones, including a cool pair of dog boots for your pet, why not take better care of yourself by eating healthier, and also including avocado in your diet?