Avocado benefits and why you should eat it

Avocado benefits and why you should eat it ?

Avocado benefits and why you should eat it

Avocados are a versatile fruit that adds health to many dishes. Although avocados are high in fat, they are packed with nutrients and are a great way to add healthy fats to your diet.

Avocados are very rich in omega-3 fatty acids, a good type of fat, in the form of alpha-linolenic acid. It accounts for about three quarters of the calories in an avocado. Monounsaturated fats can help lower cholesterol and improve heart health. Avocados are also high in protein and have relatively low sugar levels.

Let's learn about 12 amazing benefits of avocado.

1-Avocado helps reduce weight

Avocado is a fruit that is rich in fiber and low in carbohydrates, which is why it promotes weight loss. Additionally, a study reports that people who ate avocados after a meal felt 23% more satisfied and also had a lower desire to eat for at least 5 hours, compared to people who didn't eat the fruit. Thus, one naturally consumes fewer calories if avocados are included in their daily diet.

2-improve eyesight

Avocados are rich in powerful antioxidants and also enhance the absorption of antioxidants from other foods. Two antioxidants essential for maintaining eye health are lutein and zeaxanthin, both of which are found in avocados. Therefore, consuming this fruit can reduce the risk of developing cataracts and macular degeneration in adults.

3-Reduces the risk of heart disease and cholesterol

In today's busy lifestyle, heart-related diseases are becoming increasingly common. High cholesterol, blood pressure, strokes, insufficient levels of triglycerides, etc. are known to cause many premature deaths. Avocados are known to reduce the risk of heart disease. They can significantly reduce total cholesterol, lower blood triglycerides by up to 20%, increase high-density lipoprotein cholesterol by up to 11%, and reduce HDL by up to 22%. A low-fat plant-based diet enhances its effectiveness.

4-Avocado is rich in fiber

Fiber is essentially a non-digestible plant substance that contributes to better digestion, reduced blood sugar spikes, and weight loss. Avocado contains soluble (25%) and insoluble (75%) fiber. The former attracts water and turns it into a gel while the latter improves the movement of substances during digestion. Those who suffer from poor digestion or constipation can benefit from eating avocado.

5-Avocados contain high levels of potassium

Bananas may be high in potassium, but avocados have higher levels of potassium. This helps maintain electrical gradients in the body. In addition, high potassium intake also reduces the risk of heart attack, high blood pressure, and kidney failure.

6-Provides great nutritional value

For health-conscious individuals, eating avocado has become incredibly popular. Referred to as superfoods, they are comprised of Vitamin K, Folic Acid, Vitamin C, Vitamin B5, Potassium, Vitamin E, Vitamin B6, Magnesium, Copper, Fat Soluble, Iron, Vitamin A, Vitamin B2, Vitamin B3, zinc, and manganese. and phosphorous. They also contain monounsaturated fats, 2 grams of protein, oleic acid, and just 2 "net" carbs. In addition, there are no traces of sodium. All these nutrients are contained in one 100-gram serving of this nutritious fruit. Including it in your diet will help you benefit from all these nutrients at once!

7-Prevents cancer growth

Avocados could play a potential role in cancer treatment. Researchers have found that phytochemicals extracted from this fruit can significantly limit the growth of precancerous and precancerous cells. They also aid in the reproduction of immune system cells known as lymphocytes. Eating avocado also reduces chromosomal damage caused by the chemotherapy drug, cyclophosphamide.

8-Prevents osteoporosis

Vitamin K is an essential nutrient for bone health. A quarter of the daily requirement of this vitamin can be obtained from only half an avocado. Eating a diet rich in vitamin D, calcium and vitamin K can maintain bone health, as the latter aids calcium absorption in addition to reducing calcium excretion in the urine. Avocado reduces the risk of osteoporosis.

9-Leads to antimicrobial action

Some microbial activities such as those caused by Escherichia coli are a major cause of food poisoning. Avocado contains some substances that have antimicrobial activity that can prevent infections and allergies.

10-Helps calm pregnancy

To achieve a healthy pregnancy, folic acid is essential. Avocados contain large amounts of nutrients. Its proper and prescribed intake can reduce the risks associated with miscarriage as well as neural tube defects. Moreover, the presence of vitamin B6 also helps in coping with morning sickness, nausea, vomiting and nausea.

11-Maintains healthy skin

Avocado contains carotenoids that reduce skin inflammation caused by UV rays; Its oil also helps prevent skin damage. High levels of beta-carotene are also found in avocados. This helps protect the skin from the various harmful effects of the sun.

12-improve oral health

Regulated consumption of avocado also enables the individual to prevent bad breath. Avocado can treat indigestion easily. The flavonoid antioxidants present in this fruit also kill the bacteria that cause bad breath.

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