Top 5 Health Benefits of Avocado
by MedPlus Team, July 7, 2019
Numerous proven studies have shown that avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, lower weight and many more. Avocado is a superfood owing to its rich content of vitamins, minerals, fatty acids and other essential nutrients. In this article, we will see the top 5 health benefits of avocados. Keep reading.
Also known as ‘Alligator Pear’ or ‘Butter Fruit’, in the last few years, avocado has become very popular among those who have access to it and can afford its expensive cost! As per Healthline, 1 serving (1/5 of an avocado) contains 50 calories and 4.5 grams total fat. 1/2 of an avocado (medium serving) contains 130 calories and 12 grams total fat. Further, an entire avocado (whole serving) contains 250 calories and 23 grams total fat. Moving on to the:
Top 5 Health Benefits of Avocados:
1. Avocados Keep Your Heart Health in Check
Avocados are super rich in unsaturated fatty acids called monounsaturated fatty acids which are also known as omega 9. These fatty acids are known to play a role in lowering bad LDL cholesterol and increase the good HDL cholesterol which is responsible for the elimination of triglycerides. Thus, prevents the formation of Atheromatous plaque.
Besides omega 9, avocados contain soluble and insoluble fibers that also help prevent cardiovascular disease by reducing the absorption of bile acids. By consuming avocado, we absorb polyunsaturated fatty acids which are responsible for the reduction of LDL cholesterol. A study has even shown that eating an avocado every day for twenty-one days would reduce the rate of bad cholesterol without reducing the good.
2. Anti-Cancer Properties of Avocado
Avocados are made of many elements and each of the elements have their own specialty. Antioxidants are one such supreme ingredient of avocados – in particular, the most effective and strong antioxidants – proanthocyanidins. Antioxidants are believed to fight the free radicals responsible for cancer.
According to Dr. Julian Whitaker, a famous doctor, this antioxidant would act on many points such as regeneration of tissues, blood circulation, and especially oxidative stress that harms our cells which are responsible for many cancers. According to a human study, avocado facilitates the better absorption of two natural antioxidants; carotene and lycopene.
Related read: Top 7 cancer-causing foods that you might want to avoid
3. Avocados Benefits for Skin & Hair
Avocado fights against the dryness of the skin and hair. Its juice is effective for healing sunburns and helps to fill wrinkles. How? It is rich in vitamins E, K as well as zinc. Vitamin E promotes the elasticity of the skin while vitamin K and zinc participate in the healing it.
Did you know that avocado is also a good conditioner and a hair moisturizer? In the form of oil, the avocado repairs the forks of brittle hair and promotes their growth. Furthermore, avocados are a great option to prepare various types of skin masks and face masks!
4. Avocados are Good for Eye Health
The first food that strikes our mind when we talk of eye health is carrots. But did you know that not only carrots but also avocados are a great option to help improve eyesight or eye condition. Vitamin A present in avocados is responsible for the maintenance of eyesight since vitamin A prevents cataracts and eye aging (amongst many other benefits of vitamin A.
Here are few more foods rich in Vitamin A.
5. Avocados: Also Rich in Potassium & Magnesium
Even if the avocado is a fruit rich in fat, it promotes digestion due to its potassium content. Potassium encourages the production of hydrochloric acid necessary for good digestion. It also maintains the blood pH balance and promotes the transmission of nerve impulses. Potassium and magnesium are excellent for pregnant women who suffer from vitamin deficiencies.
According to research published in the Journal of Clinical Investigation, potassium-rich foods can lower the risk of hardening of arteries. Researches concluded that eating potassium-rich foods like avocados and bananas reduces the pressure of blood vessels and arteries, thus regulates the blood pressure. This, in turn, may help limits the risk of clotting, heart attacks, and strokes.
Further, potassium maintains fluid balance. Therefore, this is vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.
Avocado can be used in different forms including its oil. Avocado oil may be used for cooking as well as moisturizing your skin and hair. Including avocado in your daily diet plan will be deemed beneficial undoubtedly. However, to achieve good health and improve disease prevention, it is important to concentrate on the overall diet plan and pattern rather than on one single food.