In this article, we will go over the 9 amazing benefits of avocado on your health. Also known as an alligator pear or butter fruit, avocados are actually a type of berry. They grow in warm climates.
Avocados provide a substantial amount of monounsaturated fatty acids and are rich in many vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits.
Below, we take an in-depth look at the nutritional makeup of avocados, 12 ways that they may benefit our health, and some risks to consider.
Avocado Nutritional Facts
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado
Calories: 322
Fat: 30 grams
Protein: 4 grams
Carbs: 17 grams
Fiber: 14 grams
Vitamin C: 22% of the daily value (DV)
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
So, let’s have a look at Avocado’s health benefits on health: Numerous health advantages can be obtained from a diet high in fruits and vegetables. For instance, it might lower the risk of obesity, diabetes, heart disease, and overall mortality while fostering a healthy complexion, hair, and energy level.
1. Helps You Lose Weight
A half-cup of guacamole has about 6 grams, almost 1/4, of your daily fiber needs. Fiber helps you feel full, so you’re less likely to overeat. And although avocados are high in fat, it’s mainly healthy monounsaturated fat. Research has found that this type of fat in your diet can help trim your waistline. Instead of chicken salad with mayo, try chickpeas with mashed avocado.
2. Good for Your Heart
In every 100 g of avocado, there are 76 milligrams of a natural plant sterol called beta-sitosterol. Regularly consuming beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.
3. Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.
Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.
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4. Boost Your Mood
In a cup of avocado slices, you’ll get about 118 micrograms of folate, which is almost a third of what most adults need daily. People who don’t get enough of this B vitamin could be more prone to depression — and less likely to respond well to antidepressants. Folate also plays a role in preventing birth defects, so expectant and new mothers are encouraged to get more.
5. May help prevent osteoporosis
Half an avocado provides approximately 18% of the daily value of vitamin K. This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium
6. Healthy Blood Sugar
Because they’re low in carbs and sugar and high in healthy fat and fiber, avocados check all the boxes as far as being friendly for someone with diabetes. If you don’t have it now but are worried about the future, here’s some good news: Eating a plant-based diet (that includes avocados) could drop your chance of developing type 2 diabetes by about 20%, according to a Harvard study that tracked 200,000 people for 20 years.
7. Improves digestion
Avocados are high in fiber, containing approximately 6–7 g per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.
8. Supporting fetal health
Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least 600 micrograms (mcg) of folate per day when pregnant. One avocado may contain as much as 160 mcg. Avocados also contain fatty acids that are integral to a healthy diet and fetal development.
9. Fight Cancer
Avocados have oleic acid, a monounsaturated fatty acid (also found in olive oil and nuts) that can slash the odds of breast cancer, according to a study of more than 4,000 women. And a compound in avocados called avocatin B can kill leukemia cells, according to a lab study. Scientists are even looking into whether the papery husks that surround avocado pits have anything helpful.
The Conclusion
Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper.
Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health. Plus, they’re versatile and delicious.