Avocados are not only a flavorful fruit but also beneficial for health. In a word, avocado is good for you in every aspect. When you notice the avocados nutrients, you will be surprised. Meanwhile, they are not only delicious but also rich in nutrient. Furthermore, it prevents and reduces the risk of some threatening diseases like cancer, Osteoporosis, and constipation. However, it is one of the popular fruit as a healthy diet. So let’s start.
Avocado Is Good for You
Nutrient experts called avocado a superfood. Let’s see some of the key points why it is good for health.
Avocados are an excellent source of different vitamins C, E, K, and B-6. It contains a great amount of niacin, riboflavin, pantothenic, folate, potassium, and magnesium. On the other hand, they provide beta-carotene, lutein, and omega-3. According to the USDA National Nutrient Database, one-fifth of avocado or one serving contain
- 6 gm of fat
- 64 calories
- 4 gm of carbohydrate
- 3 gram of fiber
- About 3 gm of sugar
Though we see most of the calories come from fat, don’t worry. They are full of beneficial fat as well as healthy that keep you satiated. Meanwhile, when we consume fat, our brain turns off our appetite. Thus it is beneficial to balance the sugar level and break down the carbohydrate. Furthermore, fat is essential to create every single cell of the body.
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Protect the Chronic Disease
Department of Internal Medicine presents research that high fiber avocado plays a vital role to reduce the chances of coronary heart diseases like hypertension, stroke, obesity, diabetes and gastrointestinal diseases. It also gives great protection against cholesterol, blood pressure, insulin sensitivity. For this reason, Nutritional Sciences Program of the University of Kentucky recommends avocado for those chronic diseases.
Full of Potassium
Generally speaking, potassium is a mineral which most of the people is lack of it. It supports and keeps a good balance of blood pressure levels. Most of the people don’t know that avocado has more potassium than a banana. Potassium helps to maintain essential electrical gradient in the cell as well as serves various functions. In a word, avocados are very high in potassium. With 3.5 ounces of avocados contain 14% of the RDA where the 10% on bananas. Potassium makes a shield against kidney failure, Strokes and heart attacks.
Help To Prevent Cancer
In recent studies, the research shows that avocado is helpful in preventing prostate cancer. Most importantly, it is helpful to decrease side effects of chemotherapy which is vastly used in cancer. Another research shows that avocado extract inhibits the development of prostate cancer cells.
Folate is a distinct form of folic acid and vitamin B9. It is very important for a natural and healthy pregnancy. Adequate intake minimizes the risk of miscarriage as well as neural tube defects. According to McGill University, a recent study shows that 30% higher incidence of birth defect due to adequate folate levels. As avocados are the great source of B9, they are important for healthy pregnancy.
Foods that contain high levels of folate will help to reduce the risk of depression. However, folate supports to stop the build-up of homocysteine. Thus homocysteine is a substance that may impair circulation as well as deliver the nutrients to the brain. As there is a vast amount of folate present in avocados, it is believed that it will be beneficial to prevent depression, appetite and mood swing.
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Avocado Is Weight Loss Friendly
People who take vegetable and fruits tend to have less weight. One observational studies the nutritional patterns of Americans. It is found out that people who took avocados tented to maintain the healthy diet, lower body weight and at a lower possibility of metabolic syndrome than people who didn’t take avocados. As there is a huge fat on avocados, people have a misconception that it may cause for fattening. But that portion of fat is beneficial for health. This delicious fruit may help to prevent weight gain. On the other hand, the avocados extract, and pulps don’t contain any fat. So you can use it in appetite as well as weight gain.
Half of an avocado contains approximately 25% of the daily suggested intake of vitamin K. though this nutrient is overlooked, but hugely essential for bone health. Most of the cases, vitamin K, is overshadowed by vitamin D and calcium when it comes to maintaining the healthy bones. So to prevent bone-related diseases, avocado may be helpful.
Protect the Eyes
Avocados grow a great amount of antioxidant absorption. At the same time, it includes various nutrient called Zeaxanthin and Lutein which is incredibly beneficial for eye health. Research shows that this nutrient is directly linked to an utmost reduced of macular degeneration and cataracts which is commonly seen in the elder. In a word, eating avocados for a long time is beneficial for eye health.
Despite its deliciously creamy texture, avocados are high in fiber. In just 6-7 grams fiber are present in per half an avocado. Thus, eating avocados gives natural fiber which helps to prevent constipation. In a word, it maintains a natural digestive tract as well as reduces the risk of colon cancer. So those who are suffering from digestion problem like constipation, eating avocados can be the simplest solution.
Delicious and Healthy Diet
Though avocados have a great number of carbohydrates, they contain a low amount of glycemic index which will not lead the blood sugar. If you have diabetics and you have a restricted food chart, avocado is a good choice for you. On the other hand, you can add it to various diabetes meals, or eat as a quick snack or make a healthy salad with carrots, celery, and another vegetable. Meanwhile, you can start your day with a delicious avocados smoothie.
To wrap up this article, we could say avocado is good for you. It is not only delicious but also nutritious. And if you are a diabetic patient, avocados are a perfect fruit for you. We hope you enjoyed our article. Thanks for being with us.