There’s no denying that avocados are the favorite fruits, not only with the Americans but with people from everywhere.
Intriguingly, it tastes so great that you may be of the notion that it doesn’t offer too many health benefits. The fact is that this fat-filled fruit is loaded with nutrients and provides so many health benefits.
Besides, those who consume avocados have great health as a general rule. They have lower Body Mass Index and better nutrient intake and compared to those who don’t take it. This has been found in many studies.
There are so many health benefits of taking this highly versatile fruit. Here you will find 20 of these benefits.
Rich in Healthy Fats
Avocados have high amounts of fats. All these fats are good fats, having monounsaturated fats. These fats help in reducing the risk of heart attack or stroke and bad cholesterol levels in your blood.
Helping with Weight Loss
Consuming avocados can help with weight loss. As per a study (published – Nutrition Journal), taking just 1/2 avocado with your lunch can be helpful for those who are overweight. It can make you feel satiated for longer.
The study’s participants said that they had 40% lesser desire for eating for over 3 hours and 28% lesser desire for eating over 5 hours after their meal.
Controlling Blood Pressure
According to the American Heart Association, the power of potassium in reducing sodium effects on the body means that a diet containing natural sources of potassium can help in blood pressure control.
Avocados are rich in potassium. A fruit has 28% of the recommended daily dosage of potassium. But because avocados have high fats, you should minimize your fat intake in other foods for balancing the fat levels.
Reducing Cholesterol Levels
According to stats, 1 in 3 American adults suffers from high cholesterol problems. This doubles the risk of heart disease. The good news is that you have so many natural methods for lowering cholesterol levels.
According to studies, taking avocados regularly is a great way to lower cholesterol levels. The fruit offers the following benefits:
- Lowering blood triglycerides
- Lowering total cholesterol levels
- Lowering LDL cholesterol (bad cholesterol)
- Increasing HDL (good) cholesterol
Avocados contain high amounts of nutrients. Interestingly, there are more than 20 minerals and vitamins in each serving.
1 avocado gives you the following percentage of your Recommended Daily Values (RDV):
- Vitamin C – 33%
- Vitamin E – 21%
- Vitamin B6 – 26%
- Vitamin K – 53%
- Copper – 19%
- Folate – 41%
- Potassium – 28%
- Pantothenic Acid – 28%
Improved Nutrients Absorption
We can be taking as much nutrients, vitamin and minerals we can take. But it is most important that these nutrients are absorbed. Their nutrients which are fat-soluble. This means they need fat for being assimilated by our body. The best examples include:
- Vitamin A
- Vitamin E
- Vitamin K
- Vitamin D
- Some antioxidants
When you add 1/2 avocado to a salad containing carrots, lettuce, and spinach, you are absorbing 8.3 times the antioxidants alpha-carotene, 13.6 times beta-carotene and 4.3 times lutein.
According to the Centers for Disease Control & Prevention, diabetes is going to affect almost40 percentpeople in the U.S. at one point in our lives. You must make sure to have your blood sugar levels balanced for minimizing this risk.
But avocados can help in the regulation of your blood sugar levels. According to a study, the participants were given 1/2 avocado with their lunch and then their insulin and blood glucose levels were measured at certain intervals.
They had avocados in their food, which raised their carb and calorie content, but they didn’t show any increase in their blood sugar levels as compared to those who took normal lunch without avocado.