Avocadoes belong to the group of the healthiest fruits on our planet. They are full of essential nutrients, and they’re also going nicely on both salads and desserts. Several recent studies claim that eating an entire avocado every day will offer you numerous health benefits.
Rich in healthy fats
Avocados are abundant in monounsaturated fats which can reduce the risk of heart disease and your cholesterol levels.
Aids weight loss
A study published in Nutrition Journal claims that half an avocado every day can promote weight loss in overweight people because of their fiber content which will make you feel for longer.
Controls blood pressure
Avocados are full of a rich amount of potassium, a mineral that can reduce the effects of sodium on the body. One avocado contains about 28% of the daily recommended allowance of potassium, and is also rich in healthy fats. According to the American Heart Association, natural sources of potassium such as the avocado can keep your blood pressure always in check.
Improves your cardiovascular health
It was confirmed that 1 out of 3 Americans have high levels of cholesterol in their blood, which significantly increases the risk of heart disease. According to experts, eating an entire avocado every day can reduce the amount of LDL cholesterol in your blood, effectively reducing the risk of heart disease and stroke and improving your cardiovascular health. Avocado is also able to:
Reduce the levels of triglycerides in your blood
Reduce your total cholesterol levels
Reduce your LDL (bad) cholesterol
Increase the levels of HDL (good) cholesterol
Rich in essential nutrients
Here’s what’s in an entire avocado:
- Vitamin C – 33%;
- Vitamin E – 21%;
- Vitamin B6 – 26%;
- Vitamin K – 53%;
- Copper – 19%;
- Folate – 41%;
- Potassium – 28%;
- Pantothenic Acid – 28%.
Improves your nutrient absorption
Avocados also improve the nutrient absorption. This goes especially for vitamin A, E, K and D. The fruit supplies the body with nutrients and healthy fats, while at the same time ensuring that the nutrients are completely absorbed in the body.
Improves your antioxidant absorption
An entire avocado into your salad can improve the antioxidant absorption. If you mix it with carrots, lettuce and spinach will boost the absorption of alpha-carotene by 8.3 times, beta-carotene by 13.6 times and lutein by 4.3 times.
Diabetes is one of the most common diseases nowadays, but luckily, avocados can keep your blood sugar levels steady and reduce the risk of diabetes. According to a recent study half an avocado a day can prevent blood sugar spikes after a meal!
Avocado extract can reduce the symptoms of arthritis due to the powerful anti-inflammatory properties it has.
Numerous studies claim that chronic inflammation is responsible for allergies, asthma, Alzheimer’s, heart disease and even cancer. However, the oleic acid content of avocados can reduce the inflammation in your body and reduce the risk of the mentioned diseases.
Improves your eye health
Macular degeneration is the main cause of blindness in the USA and it can be stopped by zeaxanthin and lutein, two antioxidants that avocados contain. They are considered the best source of lutein among fruits, so eat an entire avocado every day and help your eyes!
A great addition to a pregnancy diet plan
An entire avocado is abundant in nutrients such as potassium, vitamin B6, folate and vitamin C, which makes it a great addition to pregnancy diet plans. Vitamin B6 is beneficial for the fetal tissue and brain growth, while folate is crucial for proper fetal development in the early stages.
Protects from cancer
Avocados can fight cancer and reduce the side-effects of chemotherapy. Some studies claim that it also inhibits prostate cancer cell growth.
Avocados are rich in vitamin K, folate, copper and other bone-healthy nutrients which will certainly strengthen your bones.
Avocados are rich in fiber, a nutrient which is known to improve digestion. An entire avocado contains 13 gr. of fiber, which is about 54% of the daily recommended allowance.
Boosts your mood
The various nutrients in avocados can improve your mood and prevent mood changes. A study claims that depression is linked to low potassium levels, while the folate present in avocados is vital for reducing the symptoms of depression.