12 incredible properties and benefits of avocado may be a long read but we try to give you detailed reasons why this is a super fruit. Avocado is a unique type of fruit. Most fruits consist primarily of carbohydrates, while the avocado is high in healthy fats.
Numerous studies show that it is enormously beneficial to health, and here we present 12 of its main strengths.
1. It is incredibly nutritious
Avocado is the fruit of the Persea americana tree and is commercially valuable is prized for its nutritional value. Thus, it is added to a wide variety of dishes thanks to its good taste and rich texture. For example, it is the main ingredient of Mexican guacamole.
Today, avocado has become a very popular food for people looking for a healthy lifestyle. Sometimes it is labeled as a “superfood”, which is not surprising considering its health benefits.
There are many kinds of avocados, and their shape (from a pear to a round) and color (from green to black) may vary. They can also weigh from 220 grams to more than a kilo.
Listed below are just some of vitamins and minerals found in avocado.
In addition, it contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin), protein, carbohydrates, fiber, and healthy fats.
Avocados do not contain cholesterol or sodium and are low in saturated fats, so they are recommended by several “old-school” diet experts who still believe that these elements are harmful.
In short: The avocados are filled with healthy fats, fiber and several important nutrients.
2. Contains more potassium than bananas
Potassium is a nutrient that most people do not incorporate in sufficient form. It helps to maintain the electrical gradients in the cells and serves several important functions.
The avocado contains a lot of potassium. In a portion of 100 grams, it includes 14% of the recommended daily intake, while bananas (a typical high-potassium food) contain 10%.
Several studies show that high potassium consumption reduces blood pressure, high risk factor for heart attacks, strokes, and renal failure.
Summing up: Potassium is a very important mineral that is not consumed in sufficient amount and way ignored by most people. Avocados contain a lot of potassium, which helps maintain healthy blood pressure levels.
3. It is full of beneficial monounsaturated fatty acids for the heart
As we said, avocado is a high-fat food. In fact, 77% of their calories come from them, making it one of the most fat-containing vegetable foods.
But it’s not just any fat. For the most part, it is oleic acid, a monounsaturated fatty acid which is also the largest component in olive oil and, as it is believed, responsible for some of its beneficial effects.
Oleic acid has been associated with a reduction in inflammation and has been shown to have positive effects on the genes related to the fight against cancer.
Fats in the avocado are also very resistant to heat-induced oxidation, so avocado oil is a healthy and safe option for cooking.
In short: the avocados and their oil have a high content of monounsaturated oleic acid, a beneficial fatty acid for the heart that is believed to be one of the main reasons why olive oil is healthy.
4. It is full of fiber
Fiber is indigestible vegetable matter that can contribute to weight loss and reduce blood sugar spikes, as well as being strongly related to a lower risk of suffering several diseases.
The fiber can be soluble or insoluble. The soluble serves as food to the “good” bacteria of the intestine, and are very important for the optimal functioning of the body.
A portion of 100 grams of avocados contains 7 grams of fiber, which accounts for 27% of the recommended daily intake. 25% of that fiber is soluble, while 75% is insoluble.
In short: The avocado is high in fiber, which represents 7% of its total weight, a very high quantity compared to that of other foods. And the fiber has important benefits for weight loss and metabolic health.
5. Can reduce the level of cholesterol and triglycerides
Cholesterol, triglycerides, inflammatory markers, and blood pressure are some of the risk factors related to heart disease.
and the effects of avocado on any of these factors have been studied in eight human-controlled studies.
In these studies, people were divided into groups. One of them was instructed to consume avocados, not the other. Then the investigators measured their blood indicators.
Thus, these studies showed that the avocado can:
Significantly reduce the levels of total cholesterol
Reduce blood triglycerides by up to 20%
Reduce LDL cholesterol by up to 22%
Raises HDL (“good”) cholesterol by up to 11%
One of the studies also showed that including avocado in a low-fat vegetarian diet Improved cholesterol profiles.
Unfortunately, human studies were on a small scale (from 13 to 37 subjects) and in the short term (one to four weeks), but the results were surprising anyway.
Summarizing: Numerous studies have shown that consuming avocado can lower the risk of heart disease by reducing total cholesterol, LDL and triglycerides, and rising HDL cholesterol.
6. People who consume it tend to be healthier
A study that focused on the dietary habits and health of people consuming avocados, analyzing data from 17,567 participants in the United States, found that they were much healthier than those who did not consume them.
They had much higher nutrient intake, and were half as likely to suffer from metabolic syndrome, a major risk factor for heart disease and diabetes.
In addition, people who ate avocados regularly weighed less, had a lower body mass index and less abdominal fat. They also had more HDL (“good”) cholesterol.
However, this correlation does not imply cause, and there is no guarantee that avocados alone will make these people have better health.
Summarizing: A dietary survey found that people who ate avocados had a greater intake of nutrients and a lower risk of metabolic syndrome.
7. The fats it contains help to absorb nutrients from other vegetables
The total amount of nutrients consumed is not the only thing that matters. You also have to be able to absorb them, move them from the digestive tract to the rest of the body.
Some nutrients are fat-soluble, which means they should be combined with fats to be used. This includes vitamins A, D, E and K, as well as some antioxidants such as carotenoids.
A study shows that adding avocado or avocado oil to salads or sauces may increase the absorption of antioxidants from 2.6 to 15 times.
Thus, the avocado is not only very nutritious, but it can also dramatically elevate the nutritional value of other vegetables consumed. This is an excellent reason to always include a healthy source of fats when eating vegetables. Without it, many of your beneficial nutrients will be wasted.
Summarizing: Some studies have shown that consuming avocado or avocado oil with vegetables can dramatically elevate the absorption of antioxidants.
8. They are full of powerful antioxidants that can protect your vision
Avocado increases the absorption of antioxidants from other foods, the avocado also possesses many of them. Two are lutein and zeaxanthin, which are very important for ocular health.
These nutrients are related to a drastically lower risk of cataracts and macular degeneration, common in older people.
It is so that consuming avocados can be beneficial for the long-term health of the eyes.
In summary: The avocados have lutein and zeaxanthin, antioxidants that lower the risk of cataracts and macular degeneration.
9. Avocados can help prevent cancer
There is limited evidence that avocado may be beneficial for cancer prevention.
One study showed that it can reduce the side effects of chemotherapy in human lymphocytes. In addition, it was shown to inhibit the growth of cancerous cells in the prostate.
It should be taken into account that these studies were done in isolated cells and do not prove that the same happens in people.
Summarizing: Some isolated cell studies have shown that avocado nutrients can prevent prostate cancer and reduce the side effects of chemotherapy in some cells.
10. Avocado extract relieves arthritis symptoms
Multiple studies have shown that avocado and soybean oil extract may reduce symptoms of bone arthritis. It remains to be verified whether the avocados themselves have the same effect, not just their extract.
Summarizing: Avocado extract and soy oils significantly reduce the symptoms of bone arthritis.
11. Helps lose weight
In a study divided into two groups, one was instructed to consume a meal containing avocados, another that ate a similar meal, but without avocado. Then they were asked a series of questions related to hunger and satiety.
The people who consumed avocado felt a 23% more satisfied and had a desire 28% less to eat in the next five hours.
If this is sustained in the long term, including avocados in the diet can help to consume naturally less calories and to facilitate the task of maintaining a healthy diet.
In addition, they are high in fiber and very low in carbohydrates, two attributes that should help to promote weight loss, at least in the context of a healthy diet.
12. It is delicious and easy to incorporate into the diet
Avocados with eggs.
Avocados can be added to salads and all sorts of recipes, or simply consumed directly from their shell with a spoon. They have a rich and creamy texture that mixes very well with other ingredients.
A notable mention is guacamole, which represents the most famous use of avocado. It includes along with salt, garlic, lemon and other ingredients depending on the recipe.
Avocados sometimes take time to ripen, and should feel slightly soft to the touch when they are. Your nutrients may oxidize soon after peeling, but if lemon juice is added the process is delayed.
Now that you have a better and clearer idea about the health benefits of avocado, we look forward to seeing you incorporate this wonderful fruit in your meals.
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