Health Benefits of Avocado
Avocados are bright green or purple coloured fruits. They are basically berries and belong to lauraceae family. Avocados are known for their unique pear shape and sweet fatty taste. Various kinds of avocados are cultivated across the world and are consumed differently in diverse cultures. It is used as a spread, dips for sausages, juices and milkshakes. It is also used in soups, salads and can be served as a side dish. Let us look into the nutritional and health benefits of avocado.
Nutritional Health Benefits of Avocado
Avocados, considering the fact that it’s a fruit consists quite a few calories. It provides around 175 calories for 100 gram of its consumption. Carbohydrate and dietary fibre are found in majority in avocado. Avocados are a rich source of fats. Monounsaturated, polyunsaturated and saturated fats are found in it. Vitamins are found in abundance in it, they are Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-K, and Vitamin-E. Moreover, minerals like calcium, iron, manganese, potassium, sodium, phosphorous and zinc are present in it.
Avocados are Heart Friendly
Avocados are a source of monounsaturated fatty acids. These fats are beneficial for heart. These monounsaturated fats contain a phytonutrient known as beta-sitosterol, which can lower LDL and triglyceride blood levels. Homocystein level can also be maintained by its consumption as it contains Vitamin B6 and folic acid. Avocados are even high in antioxidants known as glutathione. These antioxidants help in removing the accumulation of fats in the artery walls thus preventing heart strokes.
Researchers have found that daily consumption of avocado can decrease LDL cholesterol by 22% and can increase HDL cholesterol by 11%. So, that’s one of the good reasons to add it in your diet.
Health Benefits of Avocado – Promotes Digestion
High in dietary fibre directly makes avocado beneficial for digestion. Constipation can be kept at bay thereby keeping the intestinal tract clean and bowel movement efficient. Even Vitamin-C is present in it, which activates the secretion of digestive juices and promotes digestion. Fats present in avocado helps in stimulating proper functioning of gall bladder, pancreas and liver. They also help in converting beta carotene into Vitamin-A which helps in developing a robust mucosal lining.
Avocados aid Brain Health
As discussed it is rich in omega-3 fatty acids which helps in the development and proper functioning of neural network. Folates in this fruit are known to prevent brain tangles, which is one of the major reasons for diseases like Alzheimer’s. These are even known to increase blood and oxygen supply in the brain. Astrocytes are the brain cells which bolsters information carrying nerves. These cells are activated by mufa present in avocados.
Health Benefits of Avocado for Diabetes and Weight Loss
Avocados contain fats which are good for health and not harmful to the body. These fats are monounsaturated fatty acids which can be utilised efficiently and is not deposited or accumulated. It is even high in dietary fibre. These dietary fibre keeps a person sated for a long period of time. They even help in regulating blood sugar level and reduce insulin resistance.
Avocados Prevent Cancer
Cancer can be inhibited by avocados as it is rich in carotenoids. These carotenoids are found to restrict breast cancer. These carotenoids are absorbed more effectively due to the presence of monounsaturated fats. Even, oleic acid present in it helps in restricting the onset of breast cancer.
Vitamin-E present in avocado triggers the process of apoptosis i.e. the cancerous cells gets self-destroyed sparing the healthy cells. Vitamin-E has been known to be helpful against prostate cancer. Avocados are high in antioxidants like glutathione which are known to be beneficial against oxidative stress damages and promotes DNA repair.
Other Health Benefits Of Avocado
- Avocados contain Vitamin-A and carotenoid leutin which helps in keeping the eyes healthy. Various oxidative damages are restricted by them. Cataracts and macular degeneration is combated by its consumption.
- Potassium, oleic acid and omega-3 fatty acids makes it a must for all the high blood pressure patients.
- Health benefits of avocado include anti-inflammatory properties due the presence of flavonoids and polyphenols.
- Avocados are known to be anti-aging foods. They are rich in antioxidants and Vitamin-C. These compounds help in preventing free radical damages and prevent skin cancer. Pigmentation and wrinkles can be delayed by its intake.
- Pregnant women are recommended to consume this fruit. It is high in folic acid which is known to promote brain and body development of the foetus.