Avocado is an extremely useful fruit for health with its vitamins, minerals and antioxidants. It helps the body absorb fat-soluble vitamins and increases bioavailability when consumed with other nutrients. Avocados also balance cholesterol and blood triglyceride levels.
Thanks to its numerous antioxidants, it prevents cancer and supports the immune system. Avocado, a fruit useful for eye, skin and hair health, contains vitamins B, C, E, K and potassium. It keeps it full with its fibrous structure, it can be used as a healthy oil instead of trans fats in meals. As an alternative to red meat, it can be easily consumed by vegan and vegetarians. Baby food is made because of its creamy consistency. Avocado oil and leaf also provide many benefits.
It is often used raw or in salads. Many people think it is a weight-loss food due to its high calorie content. However, it contains less calories compared to avocados, butter and other high-calorie diet items. Most of the fat content comes from unique sources such as phytoterols, which are beneficial for health. Avocado is considered a “super food” and is rich in a variety of nutrients, vitamins and minerals. They are also a good source of monounsaturated fatty acids.
Avocado contains about 22.5 grams of fat. Two thirds of this oil is monounsaturated and the amount of fructose is low. Perhaps most importantly, it has unique organic compounds such as avocados, phytosterols, carotenoids and flavonoids.
Avocados are rich in potassium and successfully balance the proportion of potassium sodium, which is vital for overall health. They are a good source of energy. According to a study, avocados contain calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc. It also contains high vitamin A.
Vitamin A increases immunity, improves eye health, strengthens bones and teeth. K, C, E, B6, D, thiamine, riboflavin and niacin are a great source of dietary fiber, and a single serving can provide more than 40% of the daily requirement. Here are the benefits of avocado.
It is Good for Heart Diseases
Monounsaturated fatty acids provide a general protection against heart disease and reduce high blood pressure. Oleic and linoleic acid in avocados can help prevent high cholesterol. Consuming half a portion of avocado a day can help maintain total cholesterol in men.
The natural plant sterol beta-sitosterol in avocados helps maintain healthy cholesterol levels. Increased fiber intake also contributes to lowering blood pressure and cholesterol levels
Beta-sitosterol, found in avocados, helps maintain healthy cholesterol levels. Studies have shown that laboratory mice given avocado for 5 weeks as part of meals daily have 27% lower triglyceride plasma levels and 17% higher HDL cholesterol than a non-avocado control group. That is why those who eat avocados daily can be protected from atherosclerosis (arteriosclerosis).
It Contains High Potassium
High potassium level makes avocado a strong fruit in the fight against hypertension. According to a study, foods rich in potassium can reduce pathogenic calcifications, which are hardening of the arteries.
Consuming potassium-rich foods such as avocados and bananas reduces the tension in the blood vessels, regulating blood pressure, which reduces the likelihood of clotting, heart attacks and strokes.
It Aids Digestion
Avocados are relaxing for the gut and help digestion. They contain soluble and insoluble fibers that make the digestive system run smoothly. These types of fibers are very important for digestion, because they help collect the feces, ensuring smooth passage of food through the gut.
Moreover, it stimulates the stomach and digestive juices so that the nutrients are absorbed most effectively and quickly. Finally, they reduce symptoms in cases such as constipation and diarrhea.
It Improves Vision
Foods containing unsaturated fatty acids have been found to be effective against age-related eye function disorders. Lutein can reduce the risk of eye diseases such as cataracts and yellow spot disease. In combination with zeaxanthin, it has a protective effect on ultraviolet light and can improve vision in dim light.
Avocado helps you keep your eyes healthy. Avocados contain carotenoids, such as lutein and zeaxanthin, that help protect your eyes against cataracts, age-related eye diseases, and macular degeneration.
These conditions are usually caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of these special carotenoids in avocados neutralizes the effects of these dangerous free radicals.
It is Good for Cancer
The carotenoids, antioxidants and glutathione in avocado are potentially protective against breast cancer, pharynx and throat cancer. Lutein reduces oxidative stress, which is a trigger for breast cancer. Vitamins C and E are potential cancer inhibitors and folate (B9) intake can be effective in protecting against gastric cancer, pancreatic cancer and cervical cancer.
It can also be protective against colon cancer as it is a fibrous fruit. Contains carotenoids and monounsaturated fat, which contribute to a significant reduction of both cancers, including avocados, breast cancer, and prostate cancer. Avocados contain Glutathione, an antioxidant that protects cells against cancer and the dangerous effects of free radicals.
The list of antioxidant and anti-inflammatory compounds in avocados is impressive, and it is almost impossible to determine which one has the greatest effect. Studies have been widely conducted on mouth, skin, and prostate cancers, and the results show that instead of metastasis, organic compounds in avocados cause cancerous cells to be exposed to apoptosis (automatic cell death).
Avocado is Good For Bone Health
Half of an avocado provides about 25% of your daily vitamin K needs. Vitamin K supports bone health by increasing calcium absorption and reducing calcium excretion in the urine to maintain healthy bones.
Foods rich in lutein and zeaxanthin reduce the risk of cartilage injuries. Manganese is used to prevent symptoms of osteoporosis (osteoporosis). It is very useful for those with avocado osteoarthritis.
Avocado is Good for Skin and Hair Care
Avocados are full of nutrients that are useful for maintaining healthy skin. It enriches dry, cracked or damaged skin. They are also used in various cosmetic products as they can nourish the skin with essential vitamins and make them radiant.
It is also used in the nutrition of dry and damaged hair. Many people use avocados to prepare skin and hair masks. First of all, avocado oil is helpful in treating plaque psoriasis.
Beta-carotene and lycopene are two organic compounds found in large quantities in avocados. Both are effective in eliminating skin health and signs of premature aging.
It is Good for Kidney Health
Diet plays a very important role in maintaining mineral and fluid balance in those with chronic kidney diseases. Potassium is one of the minerals that helps maintain a normal heart rate.
Avocados are a good source of potassium, and their inclusion in your diet can provide other benefits. Potassium is important for maintaining fluid balance in chemical channels for cells and organs.
This fluid balance is also vital for the functioning of the kidney, which manages the movement of fluids and toxins in the body.