Avocados, or Persea Americana, are potent superfoods. In addition to healthy fats, avocados contain anti-aging antioxidants and nearly 20 vitamins and minerals.
A regular avocado eater consumes more fiber, vitamins E and K, magnesium, and potassium than someone who never eats avocados. Avocados contain about 20% of the daily vitamin C requirement and 30% of the daily folate requirement.
There are also many minerals in avocados. Almost 30 percent of the daily value of potassium and nearly 20 percent of the daily value of magnesium, essential for chemical and structural reactions in the human body, can be found in this fruit.
This article will explore the amazing health benefits of eating avocados and give you tips on incorporating them into your daily diet.
Avocado Nutritional Profile
One whole avocado without the skin and seed provides the following nutrients:
- Calories: 322 calories
- Protein: 4 grams
- Carbohydrates: 17 grams
- Folate: 163 micrograms
- Vitamin K: 42 micrograms
- Vitamin C: 20 milligrams
- Vitamin E: 4 milligrams
- Potassium: 975 milligrams
- Magnesium: 58 milligrams
One avocado contains over 300 calories, but most come from healthy fat. Most carbohydrates contain 13 grams of fiber, half the amount recommended for adults. The average Haas avocado contains 30% soluble and 70% insoluble fiber. Avocados provide excellent nutrition even if you eat just one.
Among the many B vitamins responsible for energy metabolism and new cell production, folate accounts for 40% of the daily value. Avocados contain vitamin K, which is essential to blood clotting and bone health.
A water-soluble antioxidant, Vitamin C supports immune health and promotes wound healing through collagen synthesis. It contains 26% of the recommended daily amount of vitamin E, a fat-soluble antioxidant that plays a vital role in cell structure.
Minerals are also present in avocados. This fruit contains nearly 30% of the daily potassium requirement for the human body, and nearly 20% of the daily magnesium requirement.
Amazing Health Benefits of Eating Avocados
Avocados are technically fruits, but they contain more than essential nutrients. The benefits of these substances include reducing your risk of cardiovascular disease and obesity, improving cognitive function, and improving digestion.
Let’s explore the 10 amazing health benefits of eating avocados:
Healthy fats help delay stomach emptying. You’ll feel fuller for a longer period, preventing hunger from returning. The feeling of satiety is the result of this feeling of satisfaction. The fat content of avocados comes primarily from monounsaturated fatty acids (MUFAs), which are heart-healthy. You can boost your satiety for up to five hours by adding half an avocado to your meal.
Helps Manage Body Weight
Eating fat causes you to gain weight, which is a myth. The best weight loss strategy is to eat healthy fats. In a 12-week calorie-controlled diet, eating one avocado daily did not prevent weight loss.
Avocados provide antioxidants and fight inflammation, which has been linked to weight management. Maintaining a healthy weight may be possible without consuming fewer calories when you eat avocados regularly. The average avocado eater consumes more veggies and fruits, consumes fewer refined foods, weighs less, and has a smaller waist circumference than the average avocado non-eater.
You can increase your soluble and insoluble fiber intake by eating avocados. By slowing digestion and absorption, soluble fiber slows fat and carb absorption.
The insoluble fiber helps your intestines eliminate digested food by adding bulk to your stool. Avocados reduce visceral and subcutaneous fat, found just under the skin, over time. This reduction is achieved by redistributing fat away from the organs.
Protects Your Heart
Consuming avocados can improve your lipid profile, which has heart-protective effects. For overweight or obese people who eat one avocado a day for five weeks, total cholesterol is reduced, LDL is lowered, and HDL is raised.
You can lower your triglycerides and LDL by eating avocado regularly while raising your HDL by eating avocado regularly. Avocados contain potassium, a micronutrient that lowers blood pressure. High blood pressure can be treated by balancing potassium and sodium.
Prevents Diabetes Complications
Type 2 diabetes or insulin resistance cause your body to produce more insulin to lower blood sugar levels as glucose levels rise. When avocado is added to your meals, insulin and blood glucose levels are prevented from growing. The addition of half an avocado raises insulin and glucose levels.
Consumption of avocados over time may also reduce belly fat or visceral fat. Diabetes type 2 is linked to visceral fat, which cushions your abdominal organs. Adding avocados to your diet can lower your carb intake because not only do you get more nutrients, but you also consume fewer calories.
Avocados can boost the absorption of antioxidants from other healthy foods. It boosts the absorption of vitamin A, a key nutrient for healthy skin, vision, and immunity when an avocado is combined with tomato sauce and carrots.
Avocados may also contribute to a healthier diet in general. People who consume avocados regularly consume more vegetables, fruits, and whole grains.
The following nutrients are significantly higher in avocado eaters:
- Healthful monounsaturated and polyunsaturated fats
- Vitamin E
Promotes Healthy Digestion
A healthy gut microbiome is home to trillions of microorganisms and their genetic material. Avocados promote a healthy gut microbiome. A healthy gut microbiome helps strengthen immune function, reduce inflammation, and protect against chronic disease.
Avocado consumption influenced the gut microbiome positively over 12 weeks, increasing the diversity and amount of microbes and improving gut health.
Reducing Depression Risk
Avocados contain folate, which is essential to overall health. Depression has also been linked to low folate levels in studies. Folate prevents homocysteine, a substance that can impair circulation and nutrition delivery to the brain, from building up. According to past research reviews, excess homocysteine has been linked to cognitive dysfunction, depression, and Alzheimer’s disease.
Increases Brain Function
Avocados contain lutein, a phytochemical related to beta-carotene and vitamin A. The eye has two major carotenoids, one of which is lutein. Brains are also home to lutein.
When older adults ate an avocado a day for six months, their memory performance improved. Avocados, however, also improve brain function, although taking lutein supplements didn’t produce the same results.
Protects Your Eyes
Eyes contain lutein and zeaxanthin as antioxidants, specifically in their macular pigment that helps them focus.
Consuming one avocado daily for six months increases macular pigment caused by an increase in zeaxanthin. Moreover, avocados increase lutein absorption more effectively than just lutein supplements, probably because avocados contain healthy fats.
As pointed out earlier, avocados are rich in antioxidants. Extracts of avocado pulp or fruit have been found to have cancer-fighting properties. A section containing several antioxidants, including lutein, zeaxanthin, beta carotene, and vitamin E, stopped the growth of prostate cancer cells. Another extract killed oral cancer cells.
In conclusion, we explored the 10 amazing health benefits of eating avocados in the above. Avocados are also a good source of vitamins and minerals. The average person who regularly eats avocados consumes more fiber, vitamins E and K, magnesium, and potassium than those who don’t. Avocados can be added to sandwiches, tacos, or toast. Avocados are even good in sweet treats like brownies.