Efficacy and Benefits of Avocado for Health
Avocado is also regarded as one of the healthiest foods on the planet because it contains more than 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium.In fact, you'll need to eat two or three bananas to get potassium content in an avocado. Avocados also contain beneficial fiber, proteins such as beta-sitosterol, glutathione and lutein, which helps protect against various diseases.
In addition, the avocado is one of the high-calorie fruit that you can eat. This is due to a larger amount of fat content, about 20 times the average of other fruits. Although avocados are high in fat, but it's mostly monounsaturated fat which is a variety of healthy fats.
Here are 15 health benefits of avocado for:
Maintain Heart Health
Avocados contain vitamin B6 and folic acid, which helps regulate homocysteine levels. High homocysteine levels were associated with an increased risk of heart disease. In addition, avocados also contain vitamin E, glutathione and monounsaturated fats which help in maintaining cardiovascular health.
Lowering Cholesterol
Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to one study, patients with mild hypercholesterolemia included avocados in their diet for 7 days had a 17 percent reduction in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglycerides, and a 11 percent increase in the level of HDL (good cholesterol) .
Controlling Blood Pressure
Avocados are also a source of potassium, which helps in controlling blood pressure.
Anti-inflammatory (inflammatory properties)
Phytonutrient compounds found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thus reducing the risk of inflammatory and degenerative disorders.
Improving eye health
Avocado is an excellent source of carotenoid lutein, which is known to help protect against age-related macular degeneration and cataracts.
Adjusting Blood Sugar Levels
Monounsaturated fats are good in avocados can reverse insulin resistance, which helps regulate blood sugar levels. Avocados also contain more soluble fiber, which keeps blood sugar levels stable.
Prevent birth defects
Avocados are rich in folate, a B vitamin known as folic acid. One cup of avocado provides about 23% of the Daily Value for folate. The high amount of folate in avocado are very important in the prevention of birth defects, such as spina bifida and neural damage.
Reducing the Risk of Stroke
The high levels of folate in avocado are also protective against strokes. A study has shown people who eat diets rich in folate have a lower risk of stroke than those who do not.
Protects against Cancer
Many studies have shown that avocados may inhibit the growth of prostate cancer. Oleic acid in avocados also effective in preventing breast cancer.
Against free radicals
Avocados contain glutathione, a powerful antioxidant to help fight free radicals in the body.
Anti-Aging Properties of
Rich in antioxidants, avocado is very useful in preventing the symptoms of aging. Glutathione in avocados may boost the immune system, slow the aging process, and encourage a healthy nervous system.
Treating Bad Breath
Avocado is one of the best natural mouthwashes and medicine bad breath. Avocado colon cleanse which is the real cause of the bad breath and unpleasant conditions.
Increase absorption of nutrients
Avocado intake is associated with increased nutrient absorption. A study showed that, when participants ate a salad including avocado, the food absorbs five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who do not eat avocado.
Skin Care
Fiber avocado added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also helps in treating psoriasis, a skin disease that causes skin redness and irritation.
Adding Weight
Avocado has 200 calories per 100 grams. Typically, the fruit has about 60-80 calories for 100 grams. Due to the high amount of calories, avocado is the best diet for people who want to gain weight. Avocados are a healthy source of calories, unlike many other calorie-dense foods that may contain saturated fat and excess sugar.
