Library of Nature - Avocado
Avocado has a long list of benefits and is considered a super-food by advocates of a healthy diet. Let’s discuss its nutrients and benefits one by one!
Avocado is a fruit with high-fat content, unlike other fruits which mainly contain sugar. However, its fat is unsaturated, containing oleic acid known to increase good cholesterol (HDL) and lower bad Cholesterol (LDL). It is rich in oilseeds, like almonds, walnuts, hazelnuts or cashews and is packed with nutritional qualities and health benefits.
Avocados are a good source of potassium, magnesium, pantothenic acid, folate, niacin, riboflavin and vitamins K, E and C. They also have omega-3 fatty acids, beta carotene and lutein. They have plenty of beneficial, healthy fats that can help you to feel fuller. Since avocados are rich in healthy fats, they slow down the digestion of carbohydrates. Blood sugar becomes more stable as a result. In addition, it is also a good blood sugar regulator for its richness in fiber and vitamin K.
Being an excellent source of vitamin E, Avocado can be effective in protecting cells from the damage caused by free radicals, responsible for premature aging, but also for other diseases.
Facilitates Digestion ad Suppresses Appetite
Eating avocado can help facilitate intestinal transit as it contains on average 7% fiber. Half an avocado can provide you with 6 to 7 grams of fiber which is fairly high amount. Fiber is an important nutrient because it improves the health of the digestive tract and reduces constipation. In addition, being rich in fatty acids, it is highly satiety. It gives a filling effect, suppressing appetite.
Lowers Bad Cholesterol and Increases Good Cholesterol
Besides being rich in good fats, avocado also acts on cholesterol levels in two ways. It contains phytosterols and oleic acid. Phytosterols lower the levels of bad cholesterol while the latter increases good cholesterol.
In addition, 100 grams of avocados have 76 milligrams of a type of plant sterol known as beta-sitosterol. Regular consumption of beta-sitosterol and certain other plant sterols can help maintain healthy cholesterol levels, essential for heart health.
It has Anti-Inflammatory Properties
Avacado has high anti-inflammatory properties, especially in its kernel, due to the presence of polyphenols. Polyphenols give avocado anti-inflammatory and antioxidant properties to fight against abnormal inflammation during menstruation, especially those of the endometrium.
Avocado is Good for Your Vision
Avocado can be a good ally of your vision, being a good source of lutein. It is an antioxidant that can help prevent macular degeneration and certain eye diseases. Besides this, the presence of zeaxanthin makes avocado good for the vision. It is an element good for our eyes' health.
Good for the Skin
Avocados are amazing for the skin, hair and eyes being a superfood. Its richness in nutrients makes the skin silky-smooth and the eyes and hair shiny. The presence of fat-soluble vitamins and monounsaturated fats makes it valuable for the skin. Besides consuming it as a food, it is also used topically.
With so many avocado health benefits, there is no reason why you should not consume more of this delicious fruit.