avocado
Avocado

Nutritional facts and health benefits of Avocado:

Introduction

Avocado is one of the most popular superfoods trending right now, and it’s easy to see why? Everyone is so enamored with this fruit. It is rich creamy and delicious but did you know it is also crammed with 20 different nutrients and good fats! You can even use it topically as a moisturizer for your skin and hair.

Let’s learn about the amazing avocado and its health benefits of:
  1. These are highly nutritious. The Amazing avocado fruit is popular for its high nutrient value and can be easily added to different dishes to add rich texture and good flavor. Avocado is often referred to as a superfood due to its high health properties.

Some of the nutrients found in avocado include vitamin K, folate, vitamin C, potassium, and vitamins b5 and b6 & E. It also contains small traces of manganese, magnesium, iron, copper, zinc, vitamin A, phosphorus and vitamin b1 b2 and b3.

  1. Avocados are loaded with fiber. Fiber is another nutrient that avocados are relatively rich in it. Its indigestible plant matter that can contribute to weight loss, reduced sugar spikes, and is strongly linked to a lower risk of many diseases.
  2. Eating avocados may help you lose weight. There is some evidence that avocados are a great weight loss friendly food. In one study people eating avocados with a meal are 23% more satisfied and had a 28 % lower desire to eat over the next 5 hours compared to people who did not consume this fruit.

Thus including avocado in your diet may help you naturally eat fewer calories and make it easier for you to stick to a healthy eating habit. Amazing Avocado is also high in fiber and very low in carbs these two attributes should help promote weight loss and to maintain a healthy real food-based diet.

  1. They’re great for vision. Avocado contains lutein and zeaxanthin (carotenoids) these photo chemicals are especially concentrated in the tissues in the eyes where they can provide antioxidant protection to help minimize damage from any harmful radiation including ultraviolet light.

As the mono-unsaturated fatty acids in avocado also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Adding avocado to your diet may help to reduce the risk of developing age-related macular degeneration.

  1. They’re great for health during pregnancy, one cup of avocado provides almost 25% of your recommended dose of folate which is crucial during pregnancy and also helps lower your risk of a heart attack.
  2. It can lower blood pressure. 1 cup of sliced avocado provides 20% of your daily potassium, double of what you can get in a banana and 10% of your daily dose of magnesium. Both of which are crucial in controlling blood pressure potassium helps control blood pressure by relaxing your arteries and ridding the body of excess sodium.

Too much sodium increase your risk of fluid retention which makes you bloated magnesium is required for nerve and muscle function as well as bone growth and maintenance.

  1. They can reduce cholesterol. Avocados are full of good fat a cup of sliced avocados provides 32% of your daily fat recommendation but it’s mono and saturated fat which helps lower cholesterol this in turn helps lower your risk of heart disease and stroke.
  2. They can improve your digestion despite its creamy texture and avocado is high in fiber with approximately 6 to 7 grams per half fruit. Eating foods with natural fiber that can help prevent constipation maintain a good healthy digestive tract and lower the risk of colon cancer.
  3. This amazing avocado fruit is filled with monounsaturated fatty acids and avocado is one of the fattiest plant foods in the world with a total of 77 % of the calories due to fat; however the majority of the fat in the fruit is oleic acid.

This is a type of monounsaturated fatty acid which is also found in olive oil it’s highly beneficial for many health reasons; it is useful for reducing inflammation and has also shown signs to be beneficial on genes linked to cancer.

  1. Avocado is delicious and easy to add to your diet. These are not only healthy but they’re also incredibly delicious and go with many types of food. Like you can add them to salads and various make different recipes or eat them plain.
  2. For osteoporosis prevention, vitamin K is essential for bone health. Half of an avocado provides approximately 25% of the daily recommended intake of vitamin K. This nutrient is often overlooked but it’s essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones.
  3. Folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin and dopamine which regulate mood sleep and appetite thus folate may help to decrease the risk of depression by preventing from effects of excess homocysteine.

Side effects and safety of avocados:

  1. Avocados are generally safe for most people when the fruit is eaten in normal amounts and it’s normally always safe when applying to the skin as long as it’s not applied for more than three months.
  2. It generally has very few side effects on the skin although some people do report mild itching; keep in mind that avocado has a lot of calories because of the fat content.

Precautions:

  1. If you’re pregnant and breastfeeding there is not enough reliable information about the safety of taking avocado.
  2. If you’re pregnant or breastfeeding stays on the safe side and stick to recommended diet food.
  3. Also if you have a latex allergy, people who are sensitive to latex can have an allergic reaction to avocado.