Avocados are a green pear-shaped fruit often called “crocodile pear”. Rich in healthy fats and fiber in addition to various important nutrients. Avocados are a unique fruit. While most types of fruits consist mainly of carbohydrates, avocados are rich in healthy fats. Many studies show that Avocados have powerful and many health benefits Here are 12 avocado health benefits backed by scientific research.
1. Avocados are incredibly nutritious.
This fruit is considered highly nutritious and added to various dishes due to its good taste and rich texture. These days avocados have become an incredibly popular food among health-conscious individuals, often referred to as a superfood which is not surprising given its many health properties. There are many varieties of avocados that vary in shape and color from pear-shaped to round and green to black, often weighing from 8 ounces (220 grams to 3 pounds, or 1.4 kilograms).
It is often called the alligator pear because it tends to be pear-shaped and has bumpy green skin like a crocodile. The yellow and green pulp is eaten inside the fruit, but the peel and seeds are eliminated. Avocados are highly nutritious and contain a variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients in one 3.5-ounce (100-gram) serving of avocados:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
It also contains small amounts of magnesium, manganese, copper, iron, zinc and phosphorous as well as vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). It all comes with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbohydrates, 7 of them are fiber, so it only contains 2 grams of net carbs, making it a low-carb vegetarian food.
Avocados do not contain any cholesterol or sodium and are low in saturated fats, which is why they are preferred by some experts who believe that these substances are harmful.
2. Contains more potassium than bananas
Potassium is a nutrient that most people do not get. Avocados are very rich in potassium. 3.5 ounces, or 100 grams, contain 14% of the recommended daily ration, compared to 10% in bananas, as they are a typical high-potassium food. Several studies indicate that a high intake of potassium is linked to lower blood pressure, as high blood pressure is a major risk factor for heart attacks and strokes as well as kidney failure.
3. Avocados are rich in heart-healthy monounsaturated fatty acids
Avocado high food fat, in fact 77% of the calories in it comes from fat , making it one of the most plant foods Dsamh to exist, but they do not contain any fat harmful . Most fat in avocados is oleic acid , a fatty acid mono unsaturated which It is also the main ingredient of olive oil and is believed to be responsible for some of its health benefits. Oleic acid has been linked to reducing inflammation and has been shown to have beneficial effects on genes linked to cancer. The fats in avocados are resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
4. Avocado is very rich in fiber
Fiber is an indigestible plant material that can contribute to weight loss and blood sugar reduction and is closely related to a lower risk of many diseases. A distinction is often made between soluble fiber and its insoluble counterpart, as soluble fiber is known to nourish the beneficial bacteria in the intestine. Which is very important to the function of the body.
Each 100 grams of avocado contains 7 grams of fiber, which is 27% of the recommended daily allowance. About 25% of the fiber in avocados is soluble while the remaining 75% is insoluble.
5. Eating avocados helps reduce the level of cholesterol and triglycerides in the blood
Heart disease is the most common cause of death in the world. Many blood problems are known to be associated with an increased risk of heart disease and this includes cholesterol, triglycerides, inflammatory markers, blood pressure, and more. Eight studies on a number of people examined the effects of avocado on some of these risk factors. These studies showed that avocados can:
- Significantly lowers total cholesterol levels.
- Reduces triglycerides in the blood by up to 20%.
- Lowers harmful cholesterol by up to 22%.
- It increases HDL (good) cholesterol by up to 11%.
One study found that including avocados in a low-fat vegetarian diet significantly improved cholesterol levels. But although the results of these trials are impressive, it is important to note that all of the studies were small and short-term, involving only 13 to 37 people for a short period of less than four weeks.
6. People who eat avocados tend to be healthier than others
One study looked at the dietary habits and health of people who ate avocados and analyzed data from more than 17,567 participants in the United States, where they found that avocado consumers were healthier than people who did not eat this fruit had a much higher dietary intake and were less likely to have metabolic syndrome. Which is a group of symptoms that increase the risk of heart disease and diabetes. Also, people who ate avocados regularly weighed less, had a lower BMI, had significantly less belly fat, and had higher levels of “good” HDL cholesterol. However, correlation does not imply causation, and there is no guarantee that avocado causes these people to enjoy better health.
7. Avocado’s fat content helps absorb nutrients from plant foods
When it comes to nutrients, your intake of them is not the only thing that matters, you also need to be able to absorb these nutrients, i.e. transfer them from the digestive system to your body where they are used. Some nutrients are fat-soluble, which means that they must be combined with fats in order to benefit from them. Vitamins A, D, E and K along with antioxidants such as carotenoids are all fat-soluble.
Also, one study showed that adding avocado oil to salads can increase the absorption of antioxidants from 2.6 to 15-fold, so avocados are not only highly nutritious but can significantly increase the nutritional value of other plant foods you eat. This is an excellent reason to always include a healthy source of fat when eating vegetables, as without them many of the beneficial plant nutrients would be wasted.
8. Avocados contain powerful antioxidants that can promote healthy eyes
Avocados not only increase the absorption of antioxidants from other foods, but they also contain high levels of the same antioxidants and this includes carotenoids, lutein and zeaxanthin which are very important for eye health as they help maintain good eyesight and good night vision and reduce damage from UV rays. Violet. Additionally, the high amount of vitamin A present in avocados helps reduce the risk of macular degeneration that develops with age.
9. Avocado may help prevent cancer
There is limited evidence that avocados may be helpful in treating and preventing cancer. Laboratory studies suggest that it may help reduce the side effects of chemotherapy in human lymphocytes, and avocado extract has also been shown to inhibit the growth of prostate cancer cells in the laboratory. However, it must be borne in mind that these studies were conducted in isolated cells and do not necessarily prove what might happen inside the human body. As for direct human trials, they are not yet available.
10. Avocado extract may help relieve arthritis symptoms
Arthritis is a common problem in many countries, and there are many types of this condition that are often chronic problems that people suffer throughout their lives. Multiple studies indicate that avocado and soybean oil extracts can reduce osteoporosis, and it remains to be seen whether the avocado itself has the same effect.
11. Eating avocado helps you lose weight
There is some evidence that avocados are a great weight loss food. In one study, people who consumed avocados with their meals felt 23% more full and 28% less appetite for eating within the next five hours, compared to people who did not eat the fruit. This means that including avocados in your diet may naturally help you eat fewer calories and make it easier for you to stick to healthy eating habits. Avocados are also high in fiber and very low in carbohydrates, two traits that are known to aid weight loss as well, at least in those who follow a healthy, real-food diet.
12. Maintains the health of the skin
Avocados are rich in Vitamin C and Vitamin E which are the most important and most popular nutrients for maintaining healthy and radiant skin and treating all its problems.
13. Promotes fertility
According to some sources and studies, eating avocados helps increase fertility and improve the chances of pregnancy as well, and it is linked to an increased likelihood of IVF success.
14. Eating avocado helps improve digestion
Do you have digestive problems? Try delicious, creamy avocados. As mentioned previously, avocados are very rich in fiber that helps prevent constipation and promote digestion and colon health. Fiber greatly increases the volume of waste, making it easier for the intestine to excrete it and thus facilitate digestion.
15. Avocado is delicious and easy to incorporate into your diet
Avocados are not only healthy but also incredibly delicious and go well with many types of food. You can add them to various salads and recipes or simply eat them with a regular spoon. Avocados have a creamy, creamy texture and blend well with other ingredients.
It is worth mentioning that guacamole, which is the most popular use of avocados, is a dipping sauce served alongside many dishes and crackers, including avocados with ingredients such as salt, garlic, coriander and some other ingredients that vary according to the recipe.
Avocados often take a while to ripen, and they should be a little tender when ripe, since they are not eaten tough. The nutrients in avocados can oxidize and turn brown soon after stirring them, but adding lemon juice should slow this process down.
Avocados are an excellent food rich in nutrients that the modern diet lacks a lot of. They are weight-loss friendly, are heart-healthy and last but not least, they taste incredible.