Avocados have become America’s “new favorite fruit.” Whether eaten in raw slices with salt and pepper or mashed up in guacamole, its myriad benefits fill every bite. The fruit, however, does more than just satisfy appetite; eating avocados can lead to living a longer, healthier life.
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).
Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer. Avocados are low in sugar. And they contain fiber, which helps you feel full longer.
For most of people, it’s no secret that avocados are one of nature’s healthiest foods. Eating one avocado per week is great for your skin, improves circulatory function and helps to keep hormones in balance just to name a few. Avocados have even claimed a spot on the list of top 10 foods that can help you lose weight when combined with a healthy diet and regular exercise, but this is no ordinary super food.
If you’re looking to increase your avocado consumption, here are several health reasons to eat an avocado a day and every day:
Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.
- Kidney Health:
Your diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that help in maintaining a normal heart rate. Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.
The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles.Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced!
- Bone Health:
Avocados contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects (symptom of osteoarthritis). Intake of foods such as avocado and soy may help in reducing the risk of osteoarthritis. Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.
- Stabilize Diabetes:
Apart from the fruit, the leaf extracts of avocados also provide health benefits. A study conducted on non-diabetic and diabetic rats suggest that the leaf extracts may help in lowering blood glucose levels. For diabetic patients, the metabolism of starch-based foods into simple sugars like glucose can cause the spikes and plunges that are so dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibits the enzyme hexokinase. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.
- Healthy Heart:
The mono- and polyunsaturated fats in avocados not only help reduce blood cholesterol levels, but they help decrease the overall risk for heart disease. Avocado’s high vitamin B6 and folic acid content helps to regulate homocysteine levels, which reduce the risk. The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes.
- Weight Loss:
Avocado’s smooth and creamy texture actually contains 6 to 7 grams of fiber for half of a medium-sized fruit. Its rich fiber content can help you feel full faster and longer, making it a go-to weight loss aid. Additionally, 75 percent of the fat in an avocado is unsaturated, which makes it a great substitute for foods high in saturated fat plus the oleic acid, one of the unsaturated fatty acids, may help to activate the satiety center in your brain that makes you feel full. As a result, the stored body fats are absorbed which ultimately leads to reduction of fats or more precisely loss of weight.
- Pregnancy Food:
One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby from many defects and is also found to help in successful delivery.
- Healthy Eyes:
Avocados help to keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. Those conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of those special carotenoids neutralizes the effects of those dangerous free radicals.
- Healthy Skin:
Avocados contain many vitamins and minerals that help in maintaining healthy skin. Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to sun. Oil made from avocados helps in protecting the skin against sunburn damage. The high levels of beta carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.
- Nutrient Absorption:
Avocados are best eaten along with other fruits and vegetables. This is due to the fact that nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules, which helps to protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. This makes avocados a great element as an appetizer also.
Apart from above mentioned benefits avocados are also very useful for those who are suffering from deficiency of vitamin K, it also improves the process of digestion, keeps a check on dental problems and so on. This list is even longer. So, go ahead and make avocados a part of your regular diet and experience a change in the health. And also don’t forget to share your reviews, experiences and queries.
Eat Healthy…!! Stay Healthy…!!
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