7 Healthy Benefits of Avocado
7 Healthy Benefits
Avocados have become a kitchen staple in many homes around the world because they are nutritious, versatile, and delicious.
Avocados (Persea Americana) are classified as berries, despite the fact that some people refer to them as fruits and others as vegetables. They belong to the Lauraceae family of plants, which also includes the cinnamon tree.
Avocados are native to Mexico and Central America, but they are cultivated in many areas of the world, including North America.
Despite the fact that Mexico is by far the world’s largest manufacturer of avocados, the UK depends on imports from elsewhere, with Peru, South Africa, Chile, Israel and Spain representing 84% of the avocados brought into the UK.
Avocados are very popular in the health and wellness world because they are extremely nutritious and have been linked to a variety of health benefits.
This article discusses the seven health benefits of eating avocados, as well as nutrition, weight loss, and how to prepare them.
1. Fantastic nutritional source
- Calories: 322
- Fat: 30 grams
- Protein: 4 grams
- Carbs: 17 grams
- Fibre: 14 grams
- Vitamin C: 22% of the daily value (DV)
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Riboflavin (B2): 20% of the DV
- Niacin (B3): 22% of the DV
- Pantothenic acid (B5): 56% of the DV
- Pyridoxine (B6): 30% of the DV
- Folate: 41% of the DV
- Magnesium: 14% of the DV
- Potassium: 21% of the DV
- Copper: 42% of the DV
- Manganese: 12% of the DV
As you can see, avocados are extremely nutrient-dense fruits that are high in healthy fats, fibre, and a variety of vitamins and minerals.
They’re high in nutrients like magnesium, B6, vitamin C, vitamin E, and folate, which are commonly low in many people’s diets.
Half an avocado, for example, has 10% of the daily need for potassium.
2. It’s good for your belly
Avocados are abundant in fibre, with each avocado containing roughly 14 grammes. This is roughly half of the current daily value (DV) for this key vitamin.
Getting adequate fibre in your diet is important for digestive system health because it promotes the growth of beneficial microorganisms.
When compared to a control group, people who consumed 175 grammes (men) or 140 grammes (women) of avocado daily for 12 weeks had lower faecal bile acid concentrations and increased bacterial diversity, according to a study of 163 overweight adults.
Increased bile acid levels cause intestinal inflammation and are linked to the proliferation of microorganisms linked to health problems like colon cancer.
In addition, the bacteria Faecalibacterium, Lachnospira, and Alistipes were found in higher numbers in the avocado group, all of which create short-chain fatty acids (SCFAs), including butyrate.
Colorectal cancer and inflammatory bowel disease are both disorders that SFCAs can help prevent.
Despite the positive results, this study was partially supported by the Hass Avocado Board, which may have impacted the conclusions.
Also, remember that all fibre-rich meals, such as fruits, vegetables, nuts, and seeds, are beneficial to gut health. Eating a variety of fibre-rich foods, not only avocados, is the most significant aspect of maintaining digestive health.
3. May help reduce the risk of heart disease
Consuming nutrient-dense foods like avocados on a regular basis may assist to prevent heart disease.
Avocados contain vitamins, minerals, good fats, and fibre, all of which help to maintain the cardiovascular system healthy.
According to the findings of the study, an avocado-rich diet may help lower heart disease risk factors, which may help prevent heart disease from developing.
The Hass Avocado Board has financed a number of studies looking at the impact of avocados on heart health. Although this does not invalidate the findings of the studies, some experts believe that industry involvement in peer-reviewed research may distort the results.
Avocados, on the other hand, may assist to raise heart-protective HDL cholesterol and lower levels of oxidised LDL cholesterol, a form of cholesterol linked to atherosclerosis, or plaque buildup along artery walls.
Avocados are also good for blood pressure control because of their high potassium and magnesium content. Maintaining healthy blood pressure is essential for preventing heart disease.
4. Antioxidant and anti-inflammatory proteins in abundance
Avocados are high in bioactive substances such as carotenoids, vitamin C, vitamin E, and phenolic compounds, in addition to vitamins, minerals, healthy fats, and fibre.
These compounds have been found to have antioxidative, neuroprotective, and cardioprotective properties.
Avocado carotenoids such as lutein, -Carotene, and -Carotene, for example, have been proven to have significant antioxidant properties, guarding against oxidative damage, which has been linked to the advancement of many chronic diseases.
Avocados are abundant in antioxidants, so eating them on a daily basis may help boost your body’s antioxidant defences.
A research study of 45 adults discovered that eating one avocado per day boosted blood levels of the pigment lutein when compared to a typical Western diet that did not include avocado.
Furthermore, increased dietary intake and blood levels of antioxidants found in avocados, such as vitamin C and carotenoids, have been linked to improved cognitive performance, heart health, and other benefits.
5. May aid in maintaining a healthy body weight
Although a variety of factors influence weight, eating a nutritious and balanced diet is likely the most significant aspect in achieving and maintaining a healthy body weight, which is essential for illness prevention.
Avocados are heavy in calories, but they’re also abundant in nutrients and, because of their high fibre and healthy fat content, they help promote satiety.
According to research, eating a diet high in fibre foods like fruits and vegetables will help you lose weight. Furthermore, persons who consume more fibre have a better body weight than those who consume less fibre.
Fibre consumption was revealed to be the most influential predictor of body weight, regardless of calorie and macronutrient intake, in a study involving 345 persons.
In addition, avocado consumption has been linked to weight loss, increased satiety, and a reduction in belly fat in a number of studies.
The Hass Avocado Board, on the other hand, funds nearly all studies looking into the effects of eating avocados on weight loss. Food industry sponsorship may influence study outcomes, which does not invalidate the findings.
Regardless, boosting dietary fibre-rich foods is likely to aid weight loss through improving satiety. In order to encourage weight loss or maintain body weight, eating more high-fibre foods, such as avocados, maybe a beneficial decision.
6. It’s a wise option during pregnancy and breastfeeding
Nutrient demands rise dramatically during pregnancy and lactation.
During pregnancy, for example:
- Folate requirements rise from 400 to 600 milligrammes.
- The amount of potassium required has increased from 2,600 mg to 2,900 mg.
- The amount of vitamin C required increases from 75 to 85 mg.
During pregnancy, you’ll require a lot more folate. Unfortunately, many pregnant women around the world do not get enough folate, which might raise the risk of problems during pregnancy.
During pregnancy, one avocado provides 27% of the necessary folate consumption.
Avocados can also help you meet the recommended dietary requirements for nutrients like vitamin C, potassium, and B6 that are required in higher amounts during pregnancy and lactation.
Avocados’ high fibre content may also aid in preventing constipation, which is very prevalent during pregnancy.
Stuff half an avocado with salmon or chicken salad for a delightful pregnancy and breastfeeding-friendly lunch or snack.
7. It’s a versatile and tasty ingredient
Avocados are high in nutrients and can be utilised in a variety of recipes, both sweet and savoury. As a result, they’re an excellent element to have on hand.
Here are some suggestions for including more avocado in your diet:
- In chicken, salmon, egg, and tuna salads use avocado instead of mayo and Greek yoghurt instead of mayonnaise.
- Avocados, onions, lime, and cilantro are used to make traditional guacamole.
- Toss a salad of tomato and avocado cubes on top of the chicken breasts.
- Frozen avocado chunks can be added to smoothies as a healthy fat source.
- Serve sliced avocado on top of chilis and soups.
- Avocado can be used in salads and grain bowls.
- Make an avocado chocolate mousse that is dairy-free.
- Cover the avocado in bread crumbs and bake it for a crunchy treat.
- For a full breakfast, combine half an avocado with eggs and fruit.
- Avocado can be mashed on toast or a half-roasted sweet potato.
- Avocados can be stuffed with chicken salad or bean salad.
- Avocados can be used in tacos and burritos.
- For a quick and easy creamy dressing, combine avocado, olive oil, lemon juice, and seasonings in a blender.
- Avocado slices can be added to any burger.
- Sprinkle a pinch of coarse salt and pepper on an avocado half and eat it directly out of the skin.
Add a few chunks of fresh or frozen avocado to the blender to give smoothies a creamy texture. Avocado has a moderate flavour that complements the majority of smoothie ingredients. Kale, avocado, cucumber, lemon, ginger, parsley, and grapefruit juice are all used in these smoothies.
Avocados may be used in a variety of ways, so don’t be hesitant to try new things.
Place ripe avocados in the refrigerator until you’re ready to eat them to keep them as fresh as possible.
Allow your avocado to mature on your counter for several days if it is still firm and green.
Avocados that are ripe are slightly soft to the touch and have a deep green colour. It’s probably past its prime if your avocado is mushy and dents when poked.
Overripe avocados, on the other hand, can be used in baked products and salads, so don’t throw them out unless they have a sour taste or smell, are rotten, or the skin is badly discoloured.