Health Benefits of Avocados

Health Benefits of Avocados to our bodies are many. It has healthy fats, fiber as well as various important nutrients. There are many kinds of avocados, the shape and color can vary between them. Their weight also varies anywhere from 8 ounces to 3 pounds.

Ripe avocados are naturally known for their silky, creamy texture and rich flavors. Avocados owe their creamy texture to their high-fat content.  They are naturally nutrient-dense food and contain almost twenty vitamins and minerals.

Below is a list on the Health Benefits of Avocados

Health Benefits of Avocados

1.     Highly Nutritious

Avocado is highly nutritious. Due to its high nutrient value, it is to all sorts of dishes due to its good flavor and rich texture.

Avocados are very nutritious and contain a wide variety of nutrients.  It contains nearly 20 vitamins and minerals.
Most of the abundant nutrients include Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6 and Vitamin E. It also contains small amounts of Magnesium, Copper, Manganese, Iron, Phosphorous, Zinc, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Avocados do not contain any cholesterol or sodium, and are low in saturated fat.

2.    Eyesight/ Vision

Avocados contain zeaxanthin and lutein, two phytochemicals that are especially concentrated in the tissues in the eyes. They provide antioxidant protection to help minimize damage, as well as damage from ultraviolet light. The carotenoids found in Avocados help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration.

3.    Osteoporosis prevention

Half of an avocado provides approximately 25% of the daily recommended intake for vitamin K. Nutrient that is often overlooked, which is essential for healthy bones. Vitamin K is often overshadowed by calcium and vitamin D when searching or looking of nutrients important for maintaining healthy bones. However, eating a diet with adequate vitamin K can support healthy bones by increasing calcium absorption and reducing urinary excretion of calcium.

4.    Healthy for the heart

Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Consumption of beta-sitosterol and other plant sterols regularly has been seen to help maintain healthy cholesterol levels.
The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, it relaxes the tension of blood vessels and arteries, thus reducing chances of clotting, heart attacks, and strokes.

5.    Bone Health

Avocados contain carotenoids such as zeaxanthin and lutein, associated with a reduced risk of cartilage defects. Consumption of foods such as avocado and soy may help in reducing the risk of osteoarthritis.

6.    Anti-Aging

Eating of avocados is also associated with healthy aging. They contain compounds such as xanthophylls which have antioxidant properties. Study suggests that an intake of xanthophyll may decrease signs of the aging process on various parts of your body.

7.    Dental Care

Eating of avocados helps in preventing bad breath. Indigestion or an upset stomach causes bad breath.  Halitosis can be eliminated by improving digestive health.  The antibacterial and antioxidant flavonoid found in avocados also kills the bacteria in your mouth that can result in bad breath.

8.    Healthy pregnancy

Taking avocado important for a healthy pregnancy, adequate intake reduces the risk of miscarriage and neural tube defects. An amazing Health Benefits of Avocados.

9.    Prevent Cancer

Avocados can be used in preventing cancer, though there is limited evidence in this. One study showed that it may help reduce side effects of chemotherapy in human lymphocytes. Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

Adequate intake of folate from food has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.  Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.

10.    Lower risk of depression

Foods containing high levels of folate may help to decrease the risk of depression as folate helps to prevent the build-up of homocysteine, material that can impair circulation and delivery of nutrients to the brain.

11.    Natural detoxification

Enough fiber promotes regular bowel movements. Fibers are essential for the daily excretion of toxins through the bile and stool.

12.    Improved digestion

Avocado is high in fiber, approximately 6-7 grams per half fruit. Consuming foods with natural fiber can help to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.

13.    Antioxidant Properties

Avocados contain both vitamin C and E, which help to enhance antioxidant properties of the human body. Vitamin C recycles vitamin E and helps to reduce the oxidation of LDL cholesterol. Avocados also contain antioxidants like epicatechin, neochrome, violaxanthin among others. The Antioxidants neutralize the effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, premature aging, vision problems, cognitive disorders, and many more.

14.    Skin and Hair Care

The fruit contains nutrients that are beneficial for maintaining a healthy skin. Avocado enriches skin that is dry, damaged or chapped.  Avocados are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow.

The Avocado is also used for nourishing dry and damaged hair. A lot of people use avocados to prepare skin and hair masks. Avocado oil also helps in treating plaque psoriasis.

15.    Protection from chronic disease

According to research high fiber intakes are associated with significantly lower risks of developing coronary heart disease, hypertension, stroke, obesity, diabetes, and certain gastrointestinal diseases.
High intake of fiber has also shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Beta-carotene and lycopene found in avocados helps in improving the health and tone of your skin and eliminating signs of premature aging. Protect your self from the chronic diseases by consuming and benefiting from the Health Benefits of Avocados

16.    Overcome nausea and queasiness during pregnancy

Morning sickness is very common during pregnancy. Avocados help to overcome nausea and queasiness during pregnancy as they contain vitamin B6, Commonly connected to reducing nausea and vomiting.

17.    Improving Liver Health

Avocados have certain organic compounds that help in improving liver health, thus they are very good at reducing liver damage. Liver damage is normally caused due to Hepatitis C. Recent research suggests that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

18.    Eases Arthritis Symptoms

Studies have shown consuming a proper amount of avocados can reduce the pain brought by arthritis. The anti-inflammatory properties of avocados are perhaps its most valuable attribute. Avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Avocados contain phytosterols, omega 3 fatty acids, carotenoid antioxidants and polyhydroxolated fatty alcohols, which make the fruit an anti-inflammatory agent.

19.    Lowers Cholesterol

The avocado fruit iss filled with fats that are good for the body, specifically monounsaturated fat, which helps to lower bad cholesterol.

20.    Weight Management

Avocados are fruits that provide nutritional value to the body and support weight control.  Avocado’s smooth and creamy texture actually contains 6 to 7 grams of fiber for half of a medium-sized fruit. The rich fiber content can help you feel full faster and longer, making it a go-to weight loss aid.

21.    Absorbs Other Nutrients

Another Health Benefits of Avocados is that they have a rich fat content that makes it easier to absorb fat-soluble such as vitamins A, K, D, and E, thus adding this creamy fruit to any vegetable dense meal will help you get all of the vitamins of your food. Absence of fat in your diet, your body will not be able to absorb the fat-soluble vitamins in that meal.

Eat this fruit and Health Benefits of Avocados