The health benefits of consuming avocados are numerous. With more than 20 nutrients and vitamins, the fruit is a very strong ally for health and aesthetics.
Thanks to the feeling of satiety it promotes and its high concentration of monounsaturated fats, avocado is recommended in weight loss diets. This type of fat is considered a “good fat”, precisely because it is easily transformed into energy during exercise.
Avocado also has 18 essential amino acids and antioxidants, which help fight inflammation, aging processes and degeneration . They are also amazing for those who need to strengthen their immune system because of the large amount of B vitamins in the fruit.
Here is a list of some of the top benefits of avocados:
1. Avocados are rich in nutrients
Avocados are incredibly nutritious foods, they are a concentrated wellspring of healthy fats and fiber, in addition to various nutrients and minerals.
Around half an avocado or 100 grams (3.5 ounces) contains:
- 160 calories
- 14.7 grams of fat
- 8.5 grams of carbohydrates
- 6.7 grams of fiber
- Less than 1 gram of sugar
Avocados are a source of:
- Vitamin C
- Vitamin E
- Vitamin K
- Vitamin B6
- Riboflavin(B2)
- Niacin(B3)
- Pantothenic acid (B5)
- Folate
- Magnesium
- Potassium
They also provide:
- Lutein
- Beta carotene
- Omega-3 fatty acids
2. They are good for the heart
Avocados are high in fat with 60% of this being monounsaturated fats, which research proposes assists with protecting against heart diseases and lower blood pressure. They are additionally a fantastic source of potassium, folate and fiber, all of which benefit the heart and cardiovascular framework.
3. They can help lower cholesterol
The oils provided by avocado incorporate oleic acid and linoleic acid, these unsaturated fats are suggested as a part of a balanced diet to help manage cholesterol.
Monounsaturated fats are fat molecules with one unsaturated carbon bond. In basic terms, it’s an unsaturated fat that helps lowering LDL cholesterol without influencing the great HDL cholesterol.
At the point when you have an excessive amount of LDL cholesterol, it solidifies along the edges of your arteries and narrows them. This decreases blood course through the bloood-vessel, which can cause blood clumps and other medical complications.
4. They are great for the vision
Avocados are a rich source of vitamin E which protect eyes against damaging free radicals. They also provide carotenes including lutein and zeaxanthin which provide antioxidant protection to help minimize damage, including from UV light.
5. They improve digestion
Avocados are high in fiber, containing nearly 7 grams of fiber per 100 grams of fruit.
Eating foods with natural fiber can help prevent constipation, keep up with intestinal system wellbeing, and lower the risk of colon cancer.
6. They boost satiety
There is no question that the calorie content of avocados is more prominent than other fruits and vegetables. Nonetheless, an interesting study has shown that the fat and fiber content of avocados increases sensations of satiety which regulate hunger.
Eating “great” fats assists with easing stomach emptying, which keeps you more full longer and defers the arrival of appetite. This makes avocados a great choice for individuals who are watching their weight.
Research has observed that individuals who eat avocado weigh less, have a lower BMI and a smaller wais circumference contrasted with the people who don’t.
7. They’re great for your skin
Avocado and avocado oil have been connected to skin benefits on account of their high vitamin C substance, which helps assemble collagen in the skin to maintain firmness and elasticity.
8. Avocados are good for babies!
Avocados’ delicate and creamy texture and gentle flavor make them an optimal first nourishment for babies. The nutrients and minerals in avocados likewise assist child development and improvement, brain function, muscles and nerves, and immunity.
How to add avocados in your diet
Given all the benefits listed above, if you haven’t started including avocados on your diet, you should! Here are some ideas we prepared for you:
- In scrambled eggs
- On toast
- In guacamole
- In salads
- In smoothies
