What are the benefits of avocado fruit?
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado fruit
|Vitamin C||22% of the daily value|
|Vitamin E||28% of the DV|
|Vitamin K||35% of the DV|
|Riboflavin (B2)||20% of the DV|
|Niacin (B3)||22% of the DV|
|Pantothenic acid (B5)||56% of the DV|
|Pyridoxine (B6)||30% of the DV|
|Folate||41% of the DV|
|Magnesium||14% of the DV|
|Potassium||21% of the DV|
|Copper||42% of the DV|
|Manganese||12% of the DV|
Potential Health Benefits of Avocado fruit
1. Excellent source of nutrients
As you can see, avocado fruit’s are extremely nutritious fruits that are rich in a variety of vitamins and minerals, as well as healthy fats and fiber.
They contain magnesium, vitamin B6, vitamin C, vitamin E, and folate, all of which are frequently missing from many people’s diets.
Potassium is a “nutrient of public health significance,” according to the US Department of Health and Human Services. Because Americans rarely consume enough potassium in their diets, this is the case.
Several vital body processes, including the control of blood pressure and the operation of the neurological system, depend on potassium. Obtaining the recommended potassium intake each day may help avoid stroke and high blood pressure.
In addition, avocados include the vitamins C, B6, and E, all of which are important for the health of the immune system.
Vitamin B6, a substance that lowers inflammation and guards against oxidative damage, is found in one half of an avocado, which supplies 15% of your daily needs.
Having suboptimal or slightly deficient levels of B6 is more frequent, especially in the United States and Canada, despite the rarity of severe B6 insufficiency.
Consuming avocados on a regular basis may help elevate the caliber of your diet because they are packed with nutrients that are vital for optimum wellness. Insufficient B6 consumption may have a detrimental effect on immune system performance and raise disease vulnerability.
2. Heart Health
Avocado fruit contain the plant compound beta-sitosterol, which supports the maintenance of normal cholesterol levels. Almonds include a lot of monounsaturated fat, which the American Heart Association claims can cut harmful cholesterol when consumed in moderation as opposed to saturated or trans fat (LDL).
3. Beneficial for gut health
The average amount of fiber in an avocado is 14 grams, making it a high-fiber meal. This significant nutrient’s daily value is almost cut in half by this amount. The health of your digestive system depends on getting adequate fiber because fiber promotes the growth of good bacteria.
163 overweight people ingested 175 grams (for males) or 140 grams (for women) of avocado daily for 12 weeks, and their feces showed lower bile acid contents and a wider variety of microorganisms than the control group.
Higher bile acid levels contribute to intestinal inflammation and the development of microorganisms that are associated to harmful health effects including colon cancer.
The avocado group also had higher concentrations of the short-chain fatty acid (SCFA) producers Faecalibacterium, Lachnospira, and Alistipes.
By giving colon cells fuel, SFCAs guard against conditions including colorectal cancer and inflammatory bowel disease.
Despite the fact that these findings are encouraging, this study was partially funded by the Hass Avocado Board, which might have influenced its focus on outcomes.
Furthermore keep in mind how important fiber-rich foods are for healthy digestion, especially organic foods, veggies, nuts, and seeds. Eating a variety of fiber-containing food choices, not only avocados, is the key factor promoting stomach-related wellness.
4. Healthy Eyes
These fruits also contain the carotenoids lutein and zeaxanthin. Both have been shown to maintain the health of our eyes as we age and may aid in lowering our risk of getting macular degeneration, which is the main cause of vision loss as we get older.
5. Growth and Development
3.5 grams, or roughly one fifth of an avocado, are unsaturated fat in one avocado. According to studies, unsaturated fat is necessary for children’s brains and central nervous systems to develop normally.
6. reduce heart disease risk
Regularly consuming nutrient-dense foods like avocados may help avoid heart disease.The heart-healthy fats, vitamins, minerals, fiber, and other nutrients found in avocados.
The study’s conclusions suggest that eating a lot of avocados may help reduce risk factors for heart disease, which may help prevent or postpone the beginning of heart disease.
Several research on the impact of avocados on heart health were funded by the Hass Avocado Board.
Avocados might aid in boosting levels of heart-protective HDL cholesterol and lowering levels of oxidized LDL cholesterol, a kind of cholesterol strongly linked to atherosclerosis, or the formation of plaque inside artery walls.
Apart from that, avocados’ high magnesium and potassium content helps to control blood pressure.
This does not negate the study’s conclusions, but some professionals contend that industry involvement in peer-reviewed research may distort outcomes. Healthy blood pressure needs to be maintained to prevent heart disease.
7. Blood Pressure
For individuals on the DASH Diet, which is designed to decrease blood pressure, avocados are a healthy alternative. They don’t have any sodium in them.
A good quantity of potassium is also present in them, which may help to decrease blood pressure.
When avocados are substituted for other fats like butter and mayonnaise, blood pressure has been proven to decrease.
8. Source of antioxidant and anti-inflammatory compounds
In addition to vitamins, minerals, healthy fats, and fiber, avocados are a powerhouse of bioactive components including carotenoids, vitamin C, vitamin E, and phenolic compounds .
These compounds’ strong antioxidant, cardioprotective, and neuroprotective properties have been proven.
For example, it has been proven that the carotenoids lutein, -Carotene, and -Carotene, which are present in avocados, have strong antioxidant qualities, avoiding oxidative damage, which is connected to the start of several chronic illnesses .
Due to their high antioxidant content, frequent consumption of avocados may strengthen the body’s antioxidant defenses.
One avocado per day raised blood levels of the pigment lutein compared to a typical Western diet without one, according to a small study including 45 individuals.
Moreover, better cognitive performance, heart health, and other advantages have been connected to greater blood levels of antioxidants present in avocados, such as vitamin C and carotenoids.
9. Weight Loss
These infants are high in healthy fat, which the body takes longer to digest and which makes you feel full and content (decreasing the probability of nibbling).
Apart from that, avocados have more than 20 vitamins, minerals, and phytonutrients, which is particularly useful if you’re trying to reduce calories while still ensuring that your body gets all the nutrients it needs.
10. Eating avocados is a good idea when you′re pregnant and breastfeeding.
Nutrient requirements are significantly higher during pregnancy and breastfeeding.
Folate requirements increase from 400 μg to 600 μg.
Potassium needs jump from 2,600 mg to 2,900 mg.
Vitamin C needs increase from 75 to 85 mg.
During pregnancy, the need for folic acid rises significantly. Sadly, many pregnant women worldwide do not consume enough folate, which may raise the risk of complications during pregnancy.
Consuming avocados can also assist you in achieving the recommended intake levels of nutrients like vitamin C, potassium, and B6 that are required in greater quantities during pregnancy and breastfeeding. One avocado provides 27% of the recommended folate intake for pregnant women.
Also, avocados‘ high fiber content may help prevent constipation, which is very common during pregnancy. For a satisfying meal or snack that is good for breastfeeding and pregnant women, try stuffing half an avocado with chicken salad or salmon salad.
11. Inhibits the Growth of Cancer
Avocados may be useful in the treatment of cancer. Precancerous and cancerous cell growth can be significantly slowed down by avocado-derived phytochemicals, according to research.
They also help lymphocytes, which are cells of the immune system, grow. Even the chromosomal damage caused by the chemotherapy drug cyclophosphamide can be reduced by eating avocados.
Folate, which is known to lower the risk of stomach, colon, pancreatic, and even cervical cancer, can be found in one half of a raw avocado. Avocados, according to a 2013 study, also aid in breast cancer prevention.
12. Prevents Osteoporosis
For strong bones, vitamin K is a crucial ingredient, and one-half of an avocado has 25% of the daily recommended amount.
A diet rich in calcium, vitamin D, and vitamin K can help to maintain bone health. The latter promotes calcium absorption and reduces urinary excretion of calcium.
13. Leads to Antimicrobial Action
Some microbial activity, such as those from Escherichia coli, are one of the leading causes of food poisoning. Antimicrobial compounds found in avocados have the potential to prevent allergies and infections.
14. Avocado Skin Benefits
Avocado is an excellent addition to skincare formulations due to its high concentration of fatty acids, minerals, vitamins, and antioxidants. Continue reading to learn about the advantages of using skincare products containing avocado oil on a daily basis.
HOW MANY VARIETIES OF AVOCADO ARE THERE?
1. Hass Avocado
2. Wurtz (Little Cado) Avocado
3. Bacon Avocado
4. Fuerte Avocado
5. Pinkerton Avocado
6. Reed Avocado
7. Stewart Avocado
8. Zutano Avocado
9. Mexicola and Mexicola Grande Avocado
10. Holiday Avocado
11. Pryor Avocado