Healthy Benefits of Avocado You Need to Know
Healthy Benefits of Avocado You Need to Know
Here are the Benefits of Avocado To Your Body You Need to Know
Avocados are stone fruit with a creamy texture that grows in warm climates. Their potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer.
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
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Benefits
1. Avocados are nutrient-rich
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.
Although most of the calories in an avocado come from fat, don’t shy away! Avocados 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.
Healthy Benefits of Avocado You Need to Know
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the 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 beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.
3. Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.
4. Osteoporosis prevention
Half of an avocado provides approximately 25 per cent of the daily recommended intake of vitamin K.
This nutrient is often overlooked but is essential for bone health.
Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
5. Cancer
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.
Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.
Avocados may even have a role to play in cancer treatment, with some research finding that 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 system cells called lymphocytes.
These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.
6. Healthy babies
Folate is extremely important for a healthy pregnancy.
Adequate intake reduces the risk of miscarriage and neural tube defects.
Recent research from McGill University found a 30 per cent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.
7. 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.
Healthy Benefits of Avocado You Need to Know
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
8. Improved digestion
Despite its creamy texture, an avocado is actually high in fibre with approximately 6-7 grams per half fruit.
Eating foods with natural fibre can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
9. Natural detoxification
Adequate fibre promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
Recent studies have shown that dietary fibre may also play a role in regulating the immune system and inflammation.
10. Osteoporosis treatment
Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.
11. Antimicrobial action
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
12. Protection from chronic disease
high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fibre intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
