We all know the quote that an apple a day keeps the doctor away. However, are you aware of any other fruit that provides a variety of nutrients when consumed consistently?
There is a fruit that provides antioxidant and anti-inflammatory benefits, along with vitamins, healthy fiber and fats, potassium, fiber, and many more essential nutrients. Yes, I am talking about Avocado, an anonymous fruit.
Also popular by names like butter fruit, alligator pear, and even nature’s butter, avocados are delicious, versatile, and nutritious. The list of Avocado fruit benefits has given it a place among the staple ingredients in the kitchen. Again, the debate of whether it is a fruit or vegetable has given it the utmost popularity. The fact is that avocado is a member of the Lauraceae plant and is a fruit, similar to berries.
Originally from Central America and Mexico, they are also cultivated in other areas like North America, California, South America, and many more globally. They are quite popular in the world of health and fitness, as there are many avocado pros.
Through this health blog, let’s take note of all the possible health benefits of eating avocado.
Avocado Nutrition Facts
Avocado is an all-inclusive solution with essential minerals and vitamins. They possess vitamins K, E, C, and every member of the B complex family. It also serves with minerals like magnesium, folate, pantothenic acid, niacin, riboflavin, and potassium, which are important for the overall functioning of the body. They also provide beta-carotene, omega-3 fatty acids, and lutein. Let’s consider the nutrition breakdown of avocado (7 ounces or 201 grams).
Avocado Calories
Avocados contain 322 calories, 4 grams of protein, 30 grams of fat, and 17 grams of carbs. The daily value percentage it serves includes 22% Vitamin C, 35% Vitamin K, 28% Vitamin E, 20% Riboflavin or B2, 56% Pantothenic Acid (B5), 22% Niacin (B3), 30% Pyridoxine, 41% Folate, 21% Potassium, 14% Magnesium, 12% Manganese, and 42% Copper.
Are avocados nutritious?
Upon reviewing the aforementioned nutrition facts, it becomes evident that they are highly nutritious. They are rich in various nutrients that one might lack in their daily diet. It provides healthy fats that are essential for every body cell, promoting skin health and bolstering the immune system.
What are the health benefits of avocado?
When talking about the benefits of avocado pear, people generally consider it an essential element of guacamole. However, there are many more nutrients you can achieve by having an avocado.
Scroll down to go through the top 10 health benefits of having avocados.
1. Healthy for your heart
Avocados are rich sources of beta-sit sterol, mono-saturated fats, and potassium. Beta-sit sterol helps to maintain the cholesterol levels of the heart and reduces the absorption of bad cholesterol, also known as LDL cholesterol. Monosaturated fats reduce LDL cholesterol and increase HDL cholesterol at the time of restoring saturated fats. Potassium relaxes blood vessels and lowers blood pressure levels, promoting a healthy heart. Hence, the benefits of avocado leaf or avocado fruit include improved blood circulation, reduced hypertension, and reduced blood pressure levels.
2. Prevention against Chronic disease
Have you considered avocado benefits for diabetes? Surprisingly, avocados include a beneficial amount of fiber in them. Fiber controls blood sugar levels and carbohydrate digestion. The nutrient improves insulin sensitivity in humans with diabetes. It also helps in the prevention of various chronic diseases like high blood pressure, stroke, and gastrointestinal issues. The appropriate potassium levels serve to reduce the chances of mortality and stroke. Its fiber content reduces the likelihood of constipation and colon cancer.
3. Promotes healthy weight
To maintain a healthy weight, one needs to follow a balanced and nutritious diet. And there are many avocado benefits for weight loss. Avocadoes are rich in calories, healthy fat, and fiber, hence promoting satiety. Studies mention that having a diet that includes a good amount of fiber promotes weight loss for those who are looking to lose inches, while for others, it helps in maintaining a healthy weight and reduces abdominal fat.
4. Rich in anti-inflammatory and antioxidant compounds
Avocados are not only rich in minerals, fiber, healthy fats, and vitamins but also filled with bioactive compounds like phenolic compounds, Vitamin E, Vitamin C, and Carotenoids. All these have essential neuroprotective, cardioprotective, and antioxidant activities. They help in the protection against any kind of oxidative damage.
5. Helpful for pregnant and lactating women
No doubt, there are several avocado benefits for females, but this point rules the list. Nutrients are very essential for women during the phase of pregnancy and breastfeeding. Folate, folic acid, or Vitamin B9 is essential for the prevention of birth defects, anemia, miscarriage, and many other birth defects. Eating avocado helps you gain the required amount of folate to avoid any complications during pregnancy. Again, avocados are rich in fiber, which helps to prevent constipation in both pregnant and breastfeeding mothers.
6. Relief from Osteoarthritis
Avocados are among the rare plant foods that contain saponins. Saponins are organic compounds that possess anti-arthritic and anti-inflammatory properties. It positively impacts the hips and knees of individuals suffering from osteoarthritis or its associated symptoms. Avocado’s anti-inflammatory properties aid in reducing swelling.
7. Beneficial for Male Fertility
As we now know, avocados are rich in vitamins K, D, A, and E, zinc, as well as mono-saturated fats. Hence, there are various avocado benefits for men that have remained unobserved. Mono-saturated fats and zinc improve the blood flow, which further helps the reproductive systems get adequate oxygen and nutrients. They also help produce testosterone and other hormones that are important for the health of the reproductive system. The vitamins present in avocado maintain sperm quality, hormonal balance, and overall fertility in men.
8. Relief from eczema, acne, and psoriasis
Are you tired of experimenting with different treatments for acne, psoriasis, or eczema? Have you heard about avocado benefits for skin? Avocados provide you with antioxidants, vitamins, and other anti-inflammatory properties. Avocado oil heals dry, flaky, and irritated skin. Hence, it treats psoriasis and eczema. Avocado oil keeps the skin hydrated and eliminates any oil residue. In this way, it helps reduce acne, inflammation, and redness.
9. Improved Libido
Avocados have various sexual benefits. The list of the benefits of avocado sexually includes improved mood, increased libido, increased energy, improved sperm quality, and much more. Vitamin B6 in avocado helps with PMS (premenstrual syndrome) symptoms such as irritability, bloating, and fatigue. When all these symptoms are under control, getting into a loving mood is possible for women. The zinc obtained from avocado produces testosterone that improves male libido. It contains healthy fats and fiber that provide enduring energy during sex.
10. Reduces Depression
Reduction in depression is another benefit of avocado fruit. Avocado provides folate, which is essential for the production of serotonin, norepinephrine, and dopamine, which regulate mood. When the folate levels are low, they reduce the functioning of neurotransmitters and increase the chances of depression. Folate helps in clearing homocysteine inside the bloodstream and converts it into methionine and other important compounds that increase the chances of depression. Having avocado helps in reducing depression levels.
Are avocados good for you?
The answer is a confident yes. They help you with a healthy heart, and vision, prevent cancer, boost fetal health, maintain your gut health, and help fight against various illnesses. The benefits of Avocado seed also conclude that the antimicrobial properties obtained from the seeds help fight against bacterial infections and prevent the growth of Staphylococcus and Streptococcus bacteria leading to various foodborne health issues.
Avocado – How to Have It in Your Diet?
Now that we are aware of the benefits of avocados, the next question that may cross your mind is, “How can I eat avocado?” Here is the answer.
- Avocado-seasoned chunks or slices can be used with pepper, salt, or any of your favorite seasonings to make it flavorful
- Are you pondering how to consume avocado seeds? You can wash and dry them and use them in a smoothie by chopping or grating them for a nutty flavor
- You can also make avocado tea by boiling avocado seeds. Once they are boiled for around 5 minutes, you need to peel their skin and grate them to make some tea
- You can also try Avocado salad along with Balsamic dressing with toppings of avocado, balsamic vinegar, pepper, salt, lemon juice, and some olive oil for a nutritious and refreshing dish
- To obtain avocado protein, you can also spread mashed Avocado on crackers or toast with your favorite seasoning and have it in breakfast or mid-day snacks
- One of the popular avocado recipes is guacamole, a Mexican dish made using mashed avocado, cilantro, tomatoes, onions, salt, jalapeno pepper, and salt. Lastly, adding some lemon juice would make additionally appetizing
Apart from all these, you can also make an avocado smoothie for a healthy start in the morning. For infants, mashed avocado or avocado juice is a wonderful way to add some nutrients to their diet. Again, you can also have Hass avocados by adding them to sandwiches, desserts, salads, pickles, etc.
Conclusion
So, are avocados good for you?
The fruit often faces criticism due to its high fat and calorie content. Yet, it is gaining popularity for being a nutritious fruit with several health benefits, as mentioned above. Although no single fruit or food item can cure every health issue, the nutritional profile of avocado still makes it a special place in a healthy diet meal plan.
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