Everybody knows or at least has heard about the famous avocado fruit, which is quite a unique type of fruit, I might add, and that it’s also a healthy one. What, perhaps, not everybody knows are the multiple avocado health benefits which I will describe here and, hopefully, will motivate you to consume more of nature’s miracle fruits.
The evergreen avocado tree (Persea americana) has its origins in the tropical and sub-tropical regions of America (Mexico and Guatemala). It is closely related to cinnamon and bay laurel. It was discovered by Spaniards in the 15th century and brought, then, in Europe. It is harvested early so that it can ripen gradually and then be sold in commerce. They are like bananas this way. Avocado, also known as Alligator Pears because of its shape and skin appearance, is used both in the kitchen and in the beauty industry. No wonder it’s a miracle!
While most fruit consists mainly of carbohydrates, avocado is really high in healthy fats. And because of the plenty avocado health benefits, today, this fruit is grown in many countries. Studies have shown that avocado has powerful health benefits, so let’s take a look at the health benefits of this amazing fruit!
Avocado Health Benefits
Not many of you know, but avocado can be referred to as “superfood”. Not a surprising fact. By eating the yellow-green flesh inside the fruit, you can benefit from a wide range of nutrients and also 20 different minerals and vitamins. These lead to several avocado health benefits. Avocados also represent a good source of monounsaturated fatty acids. Also, a good thing is the low content of sugar.
This wonderful fruit is a real source of energy due to its important vitamins and minerals (calcium, copper, magnesium, iron, potassium, zinc, manganese, phosphorus, vitamin A, C, D, E, K, B6, B12, B5, niacin, riboflavin, thiamin). A single avocado can provide the necessary amount of fiber the body need, which is more than 40% per day.
- IMPORTANT FACT: Avocado is a low-carb plant food. From the 9 grams of carbs in a serving, only 2 are actual carbs. The other 7 are fibers. Avocados do not contain sodium or cholesterol. They are very low in saturated fats. The fruit contains organic compounds such as phytosterols, carotenoids, and flavonoids.
You know when people say you should eat a banana because it has a lot of potassium? Well, they should change “banana” with “avocado” because this one has more potassium than a banana. It’s a known fact that potassium is an important mineral which helps lower the blood pressure, helps avoid heart attacks and strokes, and helps avoid kidney failure.
So what if avocados are high in fats? So what if it’s one of the fattiest foods there are? You should keep in mind that the oleic acid in it is responsible for all the fat. Oleic acid is also found in olive oil and is one important and efficient avocado health benefit. Avocado oil, just as olive oil, is a healthy and safe option when it comes to cooking.
Fibers are good for the body. Fibers contribute to weight loss, help reduce blood sugar and contribute to reducing the risk of many diseases. The 7 grams of fiber that a serving of avocado contains represent 27% of the RDA (recommended daily amount).
According to studies, the avocado fruit reduces the bad cholesterol (LDL) and increases the good one (HDL), and also reduces blood triglycerides. Other studies have shown that people who eat avocado on a regular basis are healthier: they intake a lot of nutrients and avoid the risk of major heart disease.
Another interesting thing about avocado: not only it’s loaded with nutrients, but this fact also helps the body absorb the nutrients of the other plants you ingest together with your avocado. So eat your veggies and add some avocado in order to really benefit from all of these plants and fruit.
- It is said that avocados can prevent cancer. Is it true? Studies have been made but are rather limited and were made on isolated cells. I don’t know if anybody knows exactly if this is true, but I’m sure we’ll find out in the near future.
Meanwhile, did I mention that avocado is also filled with lots of antioxidants and is a true benefit for your eyes? Lutein and Zeaxanthin are two important nutrients for your eyes’ health. They also reduce the risks of developing cataracts and macular degeneration.
The avocado is most beneficial when it is eaten raw, in its initial form. It can easily be incorporated in diets and meals. The most popular use of avocado is in guacamole, a Mexican dip that is used on sandwiches and hamburgers. Also, you can replace oil or butter by adding some avocado when cooking.
Besides these already-mentioned avocado health benefits, here is a list that includes more:
- Good digestion – it contains soluble and insoluble fibers and soothe the digestion
- Dental care – prevents bad breath and kills mouth bacteria
- Liver care – protects and improves the liver, reducing the damage
- Skin care – hydrates dry or damaged skin
- Hair care – nourishes dry hair
- Healthy heart – maintains good cholesterol levels
- Healthy kidneys – balances the fluids for a proper kidney functioning
- Vitamin K – contains a high amount of vitamin K, great during pregnancy
- Morning sickness – overcomes nausea
- Arthritis – reduces tissue and joints inflammation
- Weight loss – provides support for the control of weight
- Healthy bones – prevents the risk of osteoarthritis
- Anti-aging – contains certain compounds that help reduce wrinkles
- Blood glucose levels – controls the glucose in the body and protects the health of diabetic patients
- Provides energy – contains phytochemicals, a true source of energy
- Provides nutrients – the nutrient absorption protects the body against free radicals
You’ve seen and surely tested how versatile the avocado is. It does wonders. Keep in mind that this superfood is an excellent source of healthy fats and can be easily incorporated in your daily meals or beauty routine. (I, personally, use the avocado oil on my eyelids every time before I go to sleep. I also like to eat it raw).
Hope I have really motivated you into going the market and getting some avocados for later. The avocado health benefits are for real and you should take advantage of that. Enjoy!