The avocado has been used in cuisines around the world for centuries. Similar to extra virgin olive oil, this fruit is known for it's high healthy fat content.
Let's get into the top health benefits of avocado
The avocado is used in popular cuisines like guacamole but has been more recently touted as a super food for it's many health benefits. avocado-health-benefits-1
Avocados are rich in nutrients, in 100 grams of avocado is:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
Trace amounts of:
magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
Avocados are rich in potassium
A large majority of the world does not get enough potassium in their daily diets.
The avocado contains more potassium than a banana. A potassium deficiency increases your risks of stroke, kidney failure, and heart attack. avocado-health-benefits-4
Avocados and weight loss
Eating avocados may support weight loss. One study found that those who ate avocado had less desire to eat in the next 5 hours than the control group that did not consume the avocado. This is thought to be because of the healthy fats in avocado providing the body with energy. avocado-health-benefits-5
Avocado and arthritis
Arthritis is an inflammatory condition that hinders many older people in the western world. This is because of the inflammatory foods within the western diet and age. Avocados are naturally anti-inflammatory and provide some relief. Although studies that found any beneficial reduction in arthritis symptoms did so with avocado extract which may be a more potent anti-inflammatory. avocado-health-benefits-6
Avocado and cancer prevention
More research is needed on the effects of avocado in cancer prevention but there are a few that have found positive results. One study found that avocado reduced the negative effects of chemotherapy in cancer cells. avocado-health-benefits-7
In another study avocado extract was able to inhibit the growth of prostate cancer cells. avocado-health-benefits-8
This studies showed positive results in tubes but need to be tested in the human body to show the real potential of avocado.
Avocados and eye health
Avocados are packed full of beneficial antioxidants. More specifically the carotenoids lutein and zeaxanthin are very beneficial in protecting the eyes. avocado-health-benefits-9
As you age your eyes become higher risk for cataracts and macular degeneration. The nutrients and antioxidants in avocados have been shown to reduce this risk significantly by protecting the eyes integrity. avocado-health-benefits-10
Avocados can lower cholesterol
Cholesterol and triglycerides are large players in heart disease. Heart disease is among the most deadly in the world. avocado-health-benefits-11
Many studies have found that consuming avocados can postively affect the good and bad cholesterol numbers as well as the triglycerides.
Avocado intake can:
- Reduce total cholesterol levels.
- Decrease blood triglycerides up to 20%.
- Decrease LDL cholesterol up to 22%.
- Increase HDL (good) cholesterol up to 11%.
Avocados are a powerhouse of nutrition and can help prevent certain diseases while keeping your body looking great. There may also be some benefits to taking avocado extract but always consult your doctor before taking any supplements as they may interfere with certain medications.
Overall avocados are a great addition to a healthy diet.
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