Avocados and their health benefits

Avocado is the fruit of the avocado tree, also known technically as Persea americana (1Trusted Source). This fruit is valued for its high nutritious content and is used in a variety of cuisines due to its flavour and rich texture. It is the main component in guacamole.

Avocados Are Extremely Nutritious

Avocados are regarded for their high nutrient value and are used in a variety of cuisines due to their flavour and thick texture.

In a single 3.5-ounce (100-gram) serving (3), the following nutrients are abundant:

Folate: 20% of the daily value, Vitamin C: 17% of the daily value, Potassium: 14% of the daily value, Vitamin B5: 14% of the daily value, Vitamin B6: 13% of the daily value, 10% of the DV for vitamin E.

It also has trace levels of magnesium, manganese, copper, iron, zinc, phosphorus, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (riboflavin) (niacin). This has 160 calories, 2 g of protein, and 15 g of healthy fats.

Although it has 9 grams of carbs, 7 of these are fibre, thus there are only 2 net carbs, making it a low-carb friendly plant meal. Avocados contain no cholesterol.

They might be beneficial to your waistline.

Avocados have a low caloric content. One-fifth of a medium avocado (1oz) provides 50 calories and can be used in place of butter, mayonnaise, cheese, bacon, and other high-calorie toppings and condiments. By substituting 2 tablespoons of avocado for 1 slice of American cheese, you can cut calories and fat in half! Avocados are also a filling snack because of their rich, creamy texture.

They may be beneficial to your blood pressure.

One ounce of avocado (1/5 of a medium avocado) contains 140 g of potassium, which accounts for 4% of the RDV (DV). The Dietary Guidelines for Americans advocate consuming a potassium-rich diet, which reduces the effect of salt on blood pressure and may also lower the risk of kidney stones.

Avocado Consumption May Aid with Weight Loss

Avocados may help you lose weight, according to some research.

In one study, participants who eat avocado with a meal were 23% satisfied and 28% less eating in the next 5 hours compared with people who didn’t eat the fruit (35Trusted Source).

If this goes for the long run, it might enable you to eat less calories organically adding avocados in your diet and make it easier for you to adhere to healthy eating.

Avocados are also high in fibre and low in carbohydrates, which should aid with weight loss when combined with a healthy, whole-food diet.

Advocates have powerful antioxidants to protect your eyes

Avocados not only increase their absorption of antioxidants from other foods but also have a high level of antioxidants themselves.

This includes lutein and zeaxanthin carotenoids, which are extremely important for eye health (27Trusted Source, 28).

Studies demonstrate that the risk of cataracts and macular degeneration, frequent in elderly persons, are significantly reduced (29Trusted Source, 30Trusted Source).

Eating avocados should therefore assist your eye health in the long term.

Avocados are heart smart

Yes, avocados include fat – however lipids in avocados are mainly the mono-unsaturated cardiovascular form. Monounsaturated fat can help lower the ‘bad’ level of LDL cholesterol according to American Heart Association and is helpful when ingested in moderation. Avocado fats are provided in 3 gr. of monounsaturated fat and in 1 oz. of polyunsaturated fat.

Advocado May Aid to Cancer Prevention

Limited data suggest that avocados can help in the treatment and prevention of cancer.

Test-tube studies suggest that it can minimize the adverse effects in human lymphocytes of chemotherapy (31Trusted Source).

Avocado extract has also been demonstrated to inhibit prostate cancer cell development in a laboratory (32Trusted Source).

Keep in mind, however, that these experiments have been done in isolated cells and may not always demonstrate what can happen in individuals. Research on a human basis is not available.

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