Known as nature’s butter, Avocado is one of the wonderful fruits which are rich in nutrients, healthy fat and several vitamins. Compared to other fruits, the fat content of Avocado is quite high, and it offers one of the healthiest fats that our body requires.
Avocado is known to have a unique nutritional profile, and its monounsaturated fats richness gives it a creamy and smooth texture. Ideal to be consumed raw, you can use it in a lot of recipes as well to gain the inimitable avocado health benefits.
Owing to its unique amalgamation of nutrients and healthy fat, it is highly satiating and thus, there are innumerable benefits of avocado for weight loss also.
Table of Contents
- Vitamins and Minerals in Avocados
- Health Benefits of Avocado
Vitamins and Minerals in Avocados
Avocado comprises of 73% of water, 8.5 carbohydrates, 15% healthy monounsaturated fat and 2% protein.
Popularly called as “Alligator Pear”, the Avocados are rich in an array of vitamins and minerals, including:
- Vitamin K
- Vitamin C
- Vitamin B6
- Vitamin B5
- Vitamin E
- Small amounts of Vitamin A, Vitamin B1, B2, and B3, Phosphorus, Zinc, Iron, Copper, Manganese, and Magnesium
Health Benefits of Avocado
Avocados Possess Anti-Cancer Properties
Among the major health benefits of avocados is the lowered risk of cancer, including prostate cancer and breast cancer.
Avocados contain monounsaturated fats and carotenoids, which contribute to the significant reduction of the cancerous cells. Instead of metastasizing, the avocado’s organic compounds promote apoptosis in cancer cells, that is, automatic cell death.
Avocados are also rich in the antioxidant Glutathione, which can help in reducing the growth of cancer cells in the body along with the harmful effects of the free radicals.
Avocados Are Rich In Antioxidants
Avocados contain Vitamin C and E, which help in enhancing the antioxidant properties of the avocados. Both these vitamins reduce the LDL cholesterol oxidation.
Avocados are also rich in antioxidants like neochrome, violaxanthin, epicatechin and many others, which help in neutralizing the effect of the free radicals. As a result, avocados work against cardiovascular diseases, cancer, premature aging, vision problems, cognitive disorders and much more.
Avocados Aid Digestion
Avocados are soothing for the intestine, and thus, promote digestion. With their fiber richness, they keep the digestive system function normally while ensuring the smooth passage of the food through our intestinal tract.
Also, Avocados stimulate the digestive and gastric juices which enhance the absorption of the nutrients by our body.
Avocados are also quite effective in reducing the symptoms from the conditions like diarrhea and constipation.
Skin and Hair Care
Avocados are packed with numerous nutrients which are exceptionally good for maintaining healthy hair and skin.
Capable of enriching the damaged, chapped or dry skin, the avocados nourish the skin with the essential vitamins and minerals.
Similarly, they help in strengthening the hair and nourish the damaged hair with their rich fat content.
Avocados are rich in lycopene and beta-carotene, which promote healthy skin and hair. You can get the avocado benefits for skin and hair by eating them regularly and using them in the hair and face masks.
It can also help in eliminating the signs of premature aging of the skin.
Avocados Aid the Weight Loss
Avocados can help you lose weight in multiple ways. Avocados help in restricting your calorie intake naturally, and thus, when you eat avocados, you naturally eat lesser calories.
Also, avocados are rich in fiber and low in carbs, which make them a perfect food for your weight loss diet.
As avocados are rich in antioxidants, they also help in boosting metabolism and that’s how your body start burning calories faster when you eat avocados.
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Make the Bones Stronger
Avocados are rich in carotenoids such as lutein and zeaxanthin, which help in reducing the risk of cartilage defects and prevent osteoarthritis.
Furthermore, they are also rich in several essential minerals, including Phosphorus, Zinc, Iron, Copper, and Selenium. All these minerals are linked to the lowered risk of osteoporosis, and that’s why avocado helps in improving the bone mineral density.
Prevent Liver Damage
Avocados contain many organic compounds which help in reversing the liver damage while improving the liver health.
Generally, Hepatitis C is the main cause of the liver damage, and nutrients in avocados work against the Hepatitis C and play a significant role in protecting the liver from a wide array of health conditions.
Avocados Prevent Cardiovascular Diseases
The healthy heart is one of the major health benefits of avocado.
Avocados contain Beta-sitosterol, which helps in maintaining healthier cholesterol levels.
Research shows that when you consume avocados, it enhances the HDL cholesterol’s antiatherogenic properties and as a result, they protect the heart from atherosclerotic vascular disease.
The avocados are also rich in potassium and thus, they are very effective against hypertension. Potassium in our body acts as a vasodilator, which relaxes the tension in the arteries and blood vessels, thereby considerably reducing the chances of strokes, heart attack, and clotting.
Protect Against Arthritis
One of the most valuable attributes of the Avocados is their anti-inflammatory properties.
Avocados are also rich in flavonoids, phytochemicals, phytosterols, carotenoids, omega-3 fatty acids and fatty alcohols, which make them an ideal food for reducing the inflammation in muscles, joints, and tissues.
Arthritis has become a common problem worldwide, and by consuming an apt amount of avocados daily, one can significantly reduce the symptoms and the pain of arthritis.
Avocado Benefits in Pregnancy
Avocados are a very healthy food for pregnant women.
Owing to their vitamin and mineral richness and folate content, they offer numerous health benefits to both, the baby and the mother.
Avocados are also quite effective against the morning sickness, which is quite common in pregnancy. Avocados help in overcoming the queasiness and nausea during pregnancy as they are rich in Vitamin B6, which is known for reducing vomiting and nausea.
The avocado benefits for skin, hair, and overall health are immense. Moreover, these are weight-loss friendly, and you can consume the avocados even when you are on a diet.
Now, as you know the benefits of eating avocado daily, make it a vital part of your diet. You can eat an avocado in the salad, cook it with your egg for breakfast, use it in shakes and smoothies or use it in a lot of other recipes. However, the nutrients of avocado oxidize very soon after you flesh it out. But, you can add a bit of lemon juice over it to slow down the process of oxidation.