This valuable Mexican fruit, cultivated in many Mediterranean climates throughout the world, is quite unique.
Even though avocado is considered to be a fruit, in its nutritional values and taste, doesn’t really resemble the regular fruits, but something different.
It is so because of the high fatty levels, instead of carbohydrates that most of the fruits have in their content.
Because of its healthy fats, avocado has been praised and recommended in every single diet.
Some of the most delicious smoothies or salads contain avocado.
The beneficial effects that avocado has on the brain functions, body and overall health are truly astonishing, and therefore, we have shared with you a list that will come in handy.
The benefits, supported and confirmed by a scientific research are the following:
- Avocados are rich in nutrients
Avocados not only have a good taste, but they also have tons of nutrients, containing about 20 vitamins and minerals.
They are abundant in vitamin K, vitamin C, folate, potassium, vitamin B5, vitamin B6, vitamin E and contains significant amounts of Magnesium, Copper, Iron, Manganese, Phosphorous, Zinc, Vitamin A, B1(Thiamine), B2(Riboflavin) and B3(Niacin).
You will get all these vitamins and minerals just from one serving of avocado, so why not incorporate it in your diet?
- Avocados are great for dieters
One serving of avocado (100 g) contains about 160 calories, 2 grams of protein and 15 grams of healthy fats. In the 9 grams of carbohydrates, it contains about 7 grams of fiber and actual “net” carbohydrates are about 2 grams.
This makes the avocado extremely useful for low-carb diets. It is a great fruit for all those who want to lose weight, reduce the cravings, curb their appetite and recover the muscles after exercising.
Avocados do not contain any sodium or cholesterol and are low in saturated fat, containing high levels of healthy fat.
- Avocados have high levels of potassium
Many people do not get enough potassium, since they do not consume food that is rich in potassium.
However, potassium is crucial into maintaining the electrical gradients in the body’s cells and other bodily functions. For that reason, keeping the levels of potassium high is a key to obtaining good health.
To achieve that, you should consume one serving (about 100 g) of avocado daily. It contains about 14% of potassium, which is even higher than the amount of potassium in bananas (10%).
Potassium is essential for regulating and reducing blood sugar, reducing blood pressure, lowering the risk of heart attacks, strokes and kidney failure.
- Avocados are rich in heart-healthy monounsaturated fatty acids
Up to 77% of the calories that the avocado contains are, in fact, fats. However, this fact shouldn’t scare you, because all of these fats are healthy fats. The fatty acids that avocados contain are, in fact, oleic acid.
Oleic acid has shown to reduce inflammation and also shows some beneficial effect on genes which are connected to cancer.
These fats are also resistant to heat-induced oxidation and therefore the avocado oil is safe for cooking, without any contraindications.
The fatty acids in avocado will reduce your cholesterol and triglyceride levels, at the same time keeping you safe from heart attacks and heart disease.
Studies show that avocados lower the bad cholesterol up to 22%, while at the same time increasing the good cholesterol levels up to 11%.
- Avocado extract relieves the symptoms of arthritis
The autoimmune disease, arthritis, usually known for its fast progress and severe pain in patients, is really hard to handle. However, there is some good news for all the desperate patients.
Studies have shown that extracts from avocados and soybean oil, which are called Avocado and Soybean unsaponifiables, reduce the pain and symptoms of arthritis of the bones, called osteoarthritis.
- Avocados help you have a better eyesight
The two nutrients which are essential for improving and maintaining healthy eyes and eyesight, lutein and zeaxanthin, are nutrients which avocados contain.
For people who already have problems with the eyes, such as, cataracts and macular degeneration, avocados should be consumed.
Avocados do not only help if you have a disease, but also as a protection before acquiring one. Therefore to reduce the risk of diseases of the eyes, avocados’ daily consumption is recommended.