Avocado is a fruit that is very nutritious, also it is good for the heart, it has beneficial effects on the eyes, improves digestion and has many more healthy benefits.
Avocados are known like a great source of good fats. The avocado is a tree that is native to Mexico, per 100 grams it contains about 160 calories, 15 grams of fat and 2 grams of protein, including some vitamins and minerals.
Avocados can be considered as fatty fruit, but not in a harmful way. Studies have shown that avocado definitely need to be included in our daily diet as it can help in weight loss and for health of the whole body.
In this article we bring you 20 reasons why you should eat avocados on daily basis. Let’s take a look.
Rich in Nutrients
Avocados are rich source of nutrients, beside 2 grams of protein and 6 grams of fiber per 100 grams they can offer almost 20 vitamins and minerals in one serving. In 100 grams of avocado you will find:
- Vitamin C – 10 mg
- Vitamin A, RAE – 7 mg
- Vitamin E – 2 mg
- Vitamin K – 21 mg
- Calcium – 12 mg
- Magnesium – 29 mg
- Phosphorus, P – 52 mg
- Potassium, K – 485 mg
Avocado is rich in carbs, protein and fats, making it good source of energy for our body.
Rich in Healthy Fats
Avocados are rich in fats, but they contain ‘good fats’, including monounsaturated fat. These fats reduce the risk of heart attack or stroke and also reduce and maintain cholesterol levels in your blood.
Avocados are good source of vitamins, including Vitamin B, C and E, who are known as immune system boosters and which helps in fight against infections and illness.
Fiber, as an important part of balanced diet, keeps the digestive system to run properly. One medium sized avocado contain approximately 50% of daily recommended fiber intake.
Improve Nutrient Absorption
Certain nutrients are soluble and some are not. Fat soluble means that certain vitamins need to be combined with fat, for our body to be able to absorb them. Fat soluble vitamins for example are Vitamin A, D and K and some certain antioxidants. Daily consumption of avocado, or adding avocado in food or salads helps in their absorption.
Helps with Weight Loss
Like we said already, avocados are an excellent source of monounsaturated fatty acids and oleic acid. They can help reduce abdominal fat, which can help reduce the risk of metabolic syndrome, a set of medical conditions associated with weight gain.
Avocados helps in regulating blood sugar levels. Risk of diabetes is reduced when our blood sugar is kept at normal level.
Lower Cholesterol Levels
Almost 30 percent of American adults suffer from high cholesterol. Daily intake of avocado regulate cholesterol levels in the body. Regular consumption of avocado for a one month period can reduce cholesterol almost by 13.mg / dl. which is enough to significantly reduce the risk of heart disease.
Maintain Blood Pressure
As a huge source of potassium, approximately 30 percent of recommended daily intake in one single avocado, they are excellent food for maintaining blood pressure. Potassium as it’s known, has ability to reduce the negative effects of sodium in the body and thus helps in maintaining normal blood pressure. Keep in mind that avocados are ‘fat’ food, so when adding them into your diet, keep an eye on other fatty foods, otherwise it may lead to excess weight or no effect on maintaining normal blood pressure.
Inflammation is thought to be one of the reasons for asthma, allergies, arthritis, heart disease and many other diseases which today modern man is affected from. Thanks to the oleic acid, avocado helps in fight against inflammation.
Reduces the level of free radicals
Free radicals cause a series of chain reactions in the body that destroy cells and DNA, and cause a list of other health problems. Antioxidants from fresh fruits and vegetables can help to neutralize these free radicals. Studies have shown that monounsaturated acid in avocado helps to mitochondria to defend themselves from free radicals attacks.
Copper, known as a brain stimulant can be found in avocados. One avocado contain approximately 20 percent of recommended daily copper intake.
Deficiency in potassium, magnesium and folate are long time ago closely linked to depression. Avocado, such a food rich in these minerals and vitamins is directly connected in improving mood.
Lutein and zeaxanthin are nutrients which are important for healthy eye, and nutrients who are fighting macular degeneration, one of the causes of blindness. This nutrients are not produced in the body, so the only way to get into the body is through food. Avocado is one of the best sources of lutein among the fruits and is good source of zeaxanthin also which makes him perfect food for eye health.
Healthy Skin and Hair
One medium sized avocado contains about 20% of daily recommended dose of Vitamin E, vitamin which protects the tissue from free radicals and promotes healthy skin. Healthy fatty acids and rich source of proteins and vitamins, especially Vitamin E which is important for skin and hair, which avocado has are the one who promotes healthy and smooth skin and healthy hair.
Avocado is a source of Vitamin K, copper and folate which are important for strong and healthy bones. Daily consumption of this fruit retain healthy and strong bones.
Extract from avocado is proven in reducing osteoarthritis symptoms (arthritis of the bones). Due to it’s anti-inflammatory properties it may help in reducing and relive other inflammatory pains also.
Due to his nutritional value, one tablespoon of avocado can help to reduce cravings for snacks, and studies have shown that those who eat one avocado per day feel as much as 40% less desire for snack.
Reduces the craving for sweets
Avocados provides nearly 20 vitamins, minerals and phytonutrients which are important for weight control. Avocado contains about 6 grams of fiber (per 100 grams) and is an excellent source of vitamin K, which helps regulate the decomposition of sugar and insulin sensitivity.