Avocado benefits

Avocado healthy benefits

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Vision,cancer,immunity.designed by Nazihpharmacy

 

In this article: 

1. Nutritional Facts
2. Benefits of avocado
3. Are avocados good for weight management?
4. Does eating avocado benefit the intestines and digestion?
5. Benefits of avocado for the immune system
6. Potential negative risks
7. Tips for adding avocado
8. Frequently asked questions
9. Summary

Avocado is a superfood fruit.
Avocados have a wide range of nutrients. 

Antioxidants, anti-inflammatories, and Omega-3s, the health benefits of avocados include improving digestion, mood, and strengthening bones. 
 
Avocado is known by many names, such as alligator pear and butter fruit, due to its botanical properties.

 It is famous for its cultivation in regions with warm climates.  

Avocado contains many nutrients, including monounsaturated fatty acids (omega-3) and many vitamins and minerals.

Avocado is a healthy food. Include it in your daily diet and you will see the secrets of avocado.

Let's delve deeper into the nutritional components of avocado, the potential health benefits.

Nutritional Facts

Avocados are an important source of vitamins E, vitamin C, B6, and K, and other vitamins B such as riboflavin, niacin, folate, and pantothenic acid, in addition to magnesium, calcium and potassium. 

They also provide omega-3 fatty acids, beta-carotene, and lutein.

Eating these fats slows the breakdown of carbohydrates, which leads to maintaining regular blood sugar levels.  

Nutritional value per (100) g of avocado:according to the (USDA) :

• Energy 160 kCal

• Fat    4.7 g 

• Carbohydrates 8.5 g

• Fiber   6.7 g

• Sugar   0.6 g

Fatty acids are necessary for the functioning of every cell in the human body. 

They support: 

• Healthy skin

• Healthy immune system 

• Digestive

• Nervous

• The absorption of nutrients, especially fat-soluble ones

Avocados contain high amounts of fiber and healthy fats, which can help overweight people feel full between meals.

Benefits of avocado

Avocado provides you with many health benefits.  Like other types of fruits, they contain various nutritional components.  

It may reduce the risk of cardiovascular disease, diabetes, diseases of the skin, nails, hair, digestive system, and obesity.  

Let's dive into the sea of ​​avocado benefits:

Improving the health of your heart and blood vessels 

According to the Centers for Disease Control(1) and Prevention, heart disease is the leading cause of death in the United States among men, women, and people of all racial and ethnic backgrounds.

In order to reduce the risk of heart disease, it is necessary to adopt a diet rich in: 

• Potassium

• Magnesium

• Fibre

• Folate

• Monounsaturated fats

• Polyphenols

• Antioxidants

Each of these heart-healthy nutrients is perfectly packed inside a ripe avocado.   

Due to their high nutritional density, another 2022 study in the Journal of the American Heart Association(2) found that eating avocados was associated with a lower risk of cardiovascular disease and coronary heart disease and a 16% to 22% reduction in cholesterol.   

The researchers noted that replacing half a serving of margarine, eggs, cheese, yogurt, or processed meat with the same amount of avocado significantly reduces the risk of these conditions.      

Avocados are rich in sterols, especially beta-testosterol. This plant-based(3) nutrient helps reduce and regulate the level of cholesterol in the blood.

Change your eating routine by introducing avocados.

Improving your vision

Avocados contain a variety of nutrients such as:

• Lutein

• Zeaxanthin 

• Omega-3

They act as antioxidants, which are found in the retina. 

Antioxidants help: 

• improve vision

• Age-related eye diseases

• reduce vision damage, especially resulting from UV rays. 

With the presence of important omega-3 fatty acids that help in the absorption of Fat-soluble antioxidants (beta-carotene) that are beneficial to the eyes and vision, especially associated with aging(4).

Including avocados and spinach in your meals is very important. 

Improving your bone strength and osteoarthritis

Avocado helps strengthen bones.  

There are some nutrients in the ripe fruit, including: 

• potassium (K), which is necessary for bone health 

• Magnesium

• Calcium(5)

• Omega 3

• Saponins

These nutrients are important as they help:

• Increase calcium absorption

• Bone building

• Increased bone density

• Reducing the risk of breakage

The presence of these substances leads to many benefits, including: 

• Preventing osteoporosis 

• preventing kidney stones

• Relieves joint pain such as knee and hip

• During menopause

• Anti-inflammatory

Eating avocados frequently strengthens your bones and prevents bone aging.

Reducing the risk of cancer

The presence of folic acid in avocado is the main link in reducing the incidence of some types of cancer, such as: 

• Rectum cancer

• Stomach

• Pancreas

• Colon

• Uterine

• Lung cancer

Avocados also contain other nutritional elements, including:  

• Carotenoids, which protect against cancer(6)

• Folic acid

• Omega_3

• Antioxidants

Eating avocados daily may  Reduces the risk of cancer. 

Consuming avocado with other foods rich in antioxidants such as oatmeal, provides great benefits against cancer.

There is not enough research on the role of avocado in preventing all types of cancer.

Relieves menstrual pain

Most women suffer during their menstrual cycle, and some of them suffer from severe pain, which may greatly affect your quality of life. 

PMS symptoms, including:  

• Joint or muscle pain

• Headache and fatigue

• Weight gain associated with fluid retention

• Abdominal pain

• Swelling

• Breast tenderness

• The spread of acne

• High blood pressure

• Constipation or diarrhea

• Mood Swings

Women who take omega-3 experience mild menstrual pain.  

Avocado is a food containing Omega-3, which is considered more effective than ibuprofen in treating pain during the menstrual cycle.  Reduces psychological disorders associated with the menstrual cycle.

Supporting pregnancy health

Avocados contain essential nutrients for pregnant women, including: 

• Omega-3 fatty acids

• Fiber

• Calcium

• Folic acid

• Minerals

Omega-3 is important for the growth(7) of The fetus and the formation of the nervous system.

And folic acid plays the main role in: 

• Preventing neurological abnormalities

• Reducing the risk of miscarriage

• Reducing the risk of fetuses suffering from birth defects in the brain and spine

Pregnant women need all foods that contain essential elements, such as minerals, vitamin D, calcium, iron, and others.  

Adding avocado to other healthy foods gives the fetus right growth.

Eat an adequate amount of avocados daily during pregnancy, as determined by your health care professional.

Improving your mood and cognitive functions

Avocados contain a high percentage of monounsaturated fats and nutrients that help improve mood, including: 

• Oleic acid

• Folic acid

• Choline

• Omega-3 

Oleic acid improves brain function and promotes the production of neurotransmitters that improve mood, such as:

• Serotonin

• Dopamine 

Choline is essential for brain health and function, and helps improve memory and mood.

The high levels of Folic acid(8) in avocado play an important role in improving mood.

It helps reduce the level of depression and shift your mood and brain activity to another platform away from anxiety and boredom.

 These effective elements help prevent the accumulation of homocysteine, which hinders the delivery of nutrients to the brain, leading to:

• Imbalance cognitive

• Depression

• Bad mood

• Poor appetite

• Lack of sleep

Not only do distinctive sports activities change your mood and brain, but eating avocado daily confirms these changes and makes you happy and with high positive energy.

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Eyes and mood.edited image by nazihpharmacy

Improve your memory and keep away from Alzheimer's

Avocados contain omega-3 fatty acids and leutin  that prolong your youth and memory. They are not only beneficial for a child's mind but also for your brain.

If you eat avocado on a regular basis, they will slow down or prevent the deterioration of your brain.

Avocado helps: 

• Prevent memory loss 

• prevent dementia 

In fact, Alzheimer's(9) patients can benefit from eating avocados.

Cleanning your body of toxins

Most of the nutrients found in avocado, especially fiber, support the metabolism process in the liver and the elimination of natural toxins through feces and bile. Benefits include: 

• A source of energy

• Antiseptic 

• Anti-inflammatory

• Healthy balance of bacteria

• Reducing the negative effects of processed foods and drinks such as energy drinks

Including avocados in your meals provides complete support for your body.

Protecting the skin, hair and nails

Due to the many components in avocado oil.

The benefits of avocado for hair and skin include: 

• Strengthening the skin 

• Soften the skin 

• Prevent hair loss

• Reduces nail breakage 

applying a very small amount to the skin restores youth and vitality and restores it from some annoying effects. 

In addition to massaging the hair with avocado oil, it may prevent hair loss and breakage. 

To get the best results for hair, mix avocado oil with sesame oil and almond oil.

Also, applying oil to the nails strengthens them against breakage.  

Control blood sugar

Avocado is a nutrient-dense food and is a good source of many vitamins, minerals, fibers and plant compounds.  

The benefits of avocados for diabetics include:

• Controlling blood sugar 

• Contains few carbohydrates and sugar

Diabetics can safely eat avocados as part of a healthy eating plan.   

Blood sugar control is crucial for people with diabetes.  

A doctor or dietitian may advise patients to choose foods that are lower in carbohydrates and sugar.   

They may also recommend foods that help control high blood sugar. Avocados meet both of these conditions.

Are avocados good for weight management?

Avocados will not cause weight loss if you eat them in moderation as part of a complete and balanced diet.   

However, they are nutritious and may be beneficial for weight loss.   

Avocados can help you lose weight for several reasons, including(10): 

• Avocados are foods high in fat or fiber that can help you feel full and more satisfied after eating.

• Increases the rate of burning fat in the body.  

• It may make the body burn more calories after eating.  

• Reduce appetite and reduce the desire to eat after a meal. 

Although avocados are rich in nutrients, they are also high in calories. Make sure to pay attention to portion sizes if you are trying to lose weight.

Does eating avocado benefit the intestines and digestion?

Avocado helps improve gut health.  

Avocados can certainly be an essential part of gut health since they are packed with a huge amount of dietary fiber, a nutrient linked to improved gut health.   

According to the USDA, one avocado contains about 13.5 grams of fiber, which is nearly half of Americans' recommended 2020-2025 dietary guidelines of 28 to 34 grams per day.  

Dietary fiber intake plays a pivotal role in feeding and nourishing the good bacteria in the intestines.   

In turn, beneficial microbes break down ingested fiber and ferment it to produce short-chain fatty acids.  

Short-chain fatty acids provide health for your intestinal cells and intestinal lining, says Gigi Noval, Ph.D., MSc, RDN.  

Many high-fiber foods contain prebiotics, such as avocados.  

Therefore, eating a variety of high-fiber foods such as avocados, bleuberries, nuts and okra, to name a few, works alongside probiotic-rich foods to produce health benefits.  

A 2021 study published in the Journal of Nutrition(11) found that daily avocado consumption led to many benefits, including: 

• an abundance of fiber-fermenting bacteria

• Increased production of short chain fatty acids

• Decreased bile acid concentrations in stool

High concentrations of bile acid present a problem because they can lead to: 

• Increased intestinal inflammation

• Gallbladder problems

• Unexplained diarrhea

• Poor absorption of nutrients 

Therefore, eating avocados may promote healthy digestive function. 

Benefits of avocado for the immune system

Avocado is a nutrient-dense fruit that supports the immune system.  

The immune system is an arrangement of cells, tissues and organs that work together to protect the body from harmful bacteria, viruses and other germs. 

These pests multiply and attack, causing infection and disease.  

Does what I eat affect my immune system?  

Your diet affects the function of your body's immune system.  

Healthy nutrition for the immune system requires some essential nutrients.  

Essential vitamins and minerals that play a role in supporting your immune system: 

• Vitamin E 

• Vitamin D  

• Vitamin A  

• Vitamin B6 

• Zinc 

• Copper 

• Magnesium 

• Vitamin C 

The right combination can help you enjoy better health now and in the future.  

Why is avocado relevant for nourishing the immune system?  

According to the Dietary Guidelines for Americans(12), nutrient-dense foods, such as avocados, are those foods that provide vitamins, minerals and other substances that may have positive health effects on the body's immune system, including: 

• Unsaturated fats found in avocados can act as a booster. Nutrients for the immune system by helping to increase the absorption of fat-soluble vitamins A, D, and E.  

• One serving of avocado provides 6% of the daily value of vitamin E, a nutrient your body needs to keep your immune system strong against viruses and bacteria.  

• Avocados provide a good source of copper, an essential mineral that helps keep your immune system healthy.  

• One serving of avocado provides 4% of the daily value of magnesium, which supports the immune system.  

• One serving of avocado provides 6% of the daily value of vitamin B6, which is responsible for helping the body produce antibodies to viruses and bacteria.

Potential negative risks of eating avocado

Avocados contain a high percentage of fat. Eating them with a high-fat diet may lead to an increase in more than the body needs, leading to: 

• Weight gain

• Mild increase in blood cholesterol

• Digestive disorders

In addition to the presence of potassium K in avocados, it can affect the intake of blood thinners.  

But these risks do not appear when eating avocados in moderation.  

Excessive consumption may lead to these risks. Balance and diversity in plant food sources keep you away from the dangers of all foods.  

Tips for adding avocado to your meals

Avocados are as delicious as they are nutritious.   But before you can enjoy the taste and benefits of avocado, you need to make sure you choose the perfect type – which can be difficult.  

 If you've ever walked down the produce aisle and eaten an avocado, wondering if it would ripen in time for the delicious meal, you're not alone.  

To make sure you choose ready-to-eat fruit, look for avocados with specific characteristics, including: 

• Dark skin

• A little soft to the touch

• The color of the small stem from the top of the fruit is green

If you end up buying an unripe avocado, don't worry, just place it in a brown paper bag with an apple to speed up ripening.

Frequently asked questions

Does avocado help with weight loss?  

Avocados contain a high amount of fat that gives a feeling of fullness, in addition to fiber. Thus, it supports appetite regulation and weight loss. 

Is it good to eat avocados every day? 

Avocados have many nutritional benefits, but moderation in eating it is an important issue. One must be careful not to eat it in excess, like other foods.  

What are the benefits of avocado?  

Avocado supports all body systems, the digestive, nervous and respiratory systems.  

It strengthens the heart muscle and blood vessels, lowers blood pressure, reduces weight, strengthens bones and reduces Alzheimer's due to its richness in nutrients.

Summary

Avocados contain many nutritional components that benefit all body systems, keep them active and clean, and protect them from chronic or inflammatory diseases. 

A vegetarian diet is the healthiest.