According to a recent research, eating avocado can help you have a healthier diet and slimmer waistline. Yes, avocados are relatively high in fat and calories (138 calories and 14.1 g fat in a medium-sized avocado). But they are also one of the best fruits you can eat that is full of nutrients and heart healthy compounds.
The research focused on 347 adults, half of them women, who reported eating any amount of avocados. Average consumption was about half a medium-sized avocado a day. These participants were found to have significantly better nutrient intake levels and health indicators than those who avoided the fruits. The avocados are very popular in vegetarian cuisine, as a substitute for meats in sandwiches and salads because of its high fat content.
Here are a few benefits from eating avocado:
Avocado helps you maintain a healthy heart. It contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.
Avocado gives you lower cholesterol levels: they are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels. It controls blood pressure because of its great source of potassium.
Avocado can also help promote healthy eyes. They are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease, such as age-related macular degeneration and cataracts. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).
Avocado can also help you lose weight: Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.
It also helps to regulate the blood sugar level. The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fibre which keeps a steady blood sugar levels. Avocado slows digestion and helps keep blood sugar from spiking up after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.
Avocado can even protect your unborn baby, and prevent birth defects. They are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida. If you’re pregnant—or planning to be—avocados will help protect your unborn baby.
A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy. The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not.
Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer. They are also beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
They are also one of the best natural mouth wash and bad breath remedies. It cleanses the intestine which is the real cause of coated tongue and bad breath.
Among some cosmetics products, avocado oil is frequently added because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
Are you looking to gain weight? The avocado has 200 calories for 100 grams. Typically, the fruit has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.