The health benefits of avocado are not very known by many, but it has been a favorite dessert and ingredients to delicious dishes in different parts of the world. It is a unique fruit compared to others containing carbohydrates because this fruit has a high amount of healthy fats. It is a nutrient-dense food containing a considerable amount of monounsaturated fatty acids (MUFA) and different kinds of vitamins and minerals. With this information in mind, many believe that avocado is a superfood.
1. Nutrient-Dense Fruit
Avocado benefits have been subjected to many studies by health professionals in the world, and one good source is from the USDA National Nutrient Database. According to their report, one serving of 40 grams of avocado contains 64 calories, 6 gm of fat, 3.4 gm of carbohydrates, less sugar, and 3 gm of fiber. Aside from that, the fruit is the best source of vitamins such as C, E, K, and B vitamins like B6, niacin, and riboflavin. It is suitable for pregnant women because of its high folate and other minerals like potassium and magnesium.
2. Good Source of Potassium than Banana
Avocado is good for you as a potassium source, which is a mineral that most people lack in their diet. Potassium is a vital component to maintain an ample amount of electrical gradient within the cell. Banana only has 10%, and avocado has 14% per 100 gm serving the RDA (Recommended Daily Allowance). Studies have proven that consuming a high amount of potassium in the diet can reduce the risk of stroke, heart attack, and kidney failure.
3. Avocado for Good Eyesight
As people get older, it is just normal to experience low vision. Eating avocado good for you can help maintain good eyesight as you age with its component of lutein and zeaxanthin, which are vital phytochemicals found within the small tissues in the eyes. They are known to protect the eyes from damages caused by ultraviolet rays and provide antioxidants.
4. Prevent Osteoporosis
Eating half a serving of avocado every day can provide you with 25% of the daily recommended value of vitamin K, imperative to bone health. Vitamin K is an essential nutrient most of the time overlook by many people in their diet. One of the many health benefits of avocado is an adequate amount of Vitamin K to support optimal bone health.
5. Promotes Heart Health
Monounsaturated Fatty Acids or MUFA is good for health and can also be found in olive oil. Avocado good for you even if you are on a diet as it contains a high amount of fat called oleic acid, known and proven to reduce inflammation and cancers. The oil in the fruit does not undergo oxidation when subjected to heat, making it a healthy choice for cooking oil.
6. Protection against Certain Cancers
Folate is an important micronutrient for reducing certain types of cancers such as colon, cervix, stomach, and pancreatic cancer. The high amount of folate found in avocado can decrease DNA and RNA mutation while cell division happens. Another great avocado benefits link to the reduction of chromosomal damages due to a chemotherapy drug intake.
7. Rich in Fiber
Avocado is good for you as the primary source of fiber that can help in weight loss and reduce blood sugar levels in the bloodstream. It is good to know that the fruit contains both soluble and insoluble fiber. Soluble fiber is the food of good bacteria in the intestinal gut, vital for normal body function. A 100 grams serving of avocado contain at least 25% soluble and 75% insoluble fiber.
8. Avocado for Healthy Pregnancy
As you all know, at the beginning of the article, avocado is a good source of folate. This vital nutrient is essential for a healthy pregnancy and newborn baby. Daily intake of the fruit in moderation can avoid miscarriage.
9. Avoid the Risk of Having Depression
Depression is becoming a huge problem nowadays because of the pandemic; it is good to know that avocado good for you to avoid the risk of developing depression because of folate. Folate can inhibit the growth of homocysteine, a substance that can influence the brain’s average circulation of nutrients. Excess production of homocysteine can affect the production of essential hormones that regulate good mood, enough sleep, and appetite.
10. Aid in Weight Loss
Evidence from scientific journals proves that one of the many avocado benefits is weight loss management. According to a study conducted by people eating avocado together with their meal, there is 23% satisfaction and 28% likelihood not to eat for 5 hours than those who did not eat the fruit. With its high amount of fiber and healthy fat, you are likely to eat fewer calories in the long run.