INTRODUCTION
Avocado is a unique fruit with multiple nutritional benefits. Numerous studies continued to show it incredibel effects on our appearance and health. Avocado is a type of Berry that grows in warm climates. The smooth creamy texture and the buttery flavor are enough to make you fall in love with it, It is rich in Vitamin, Minerals, Fibers and beneficial Fats which keeps you healthy and Fit. But in case you need a reason to eat more avocado, it is great for your health too.
What are the Heath benefits of eating Avocado? Explore 17 Proven Health Benefits Of Eating Avocado Daily
01) Excellent source of Anti-oxidants and Anti-inflammatory Compounds:
Avocado are also rich in bio-active compound like Vitamin C and E Carotenoids and Phenolic compounds. These have significant Neuroprotective Cardioprotective and anti-oxidants characteristics. The carotenoids are further subdivided into Alpha carotene and beta-carotene with potent anti-oxidants effects.
They protect the body organs from oxidative damage keeping many chronic diseases at bay. Greater blood levels of anti-oxidants contained with avocado have been linked with improved heart health, better cognitive function and lesser chances of inflammation in the body.
02) Good For Digestion and Gut Health:
Avocado are packed with fiber. One cup contains about 15g of fiber, nearly half of the daily recommended value of this vital nutrients sufficient fiber is necessary for digestive health because it promotes the growth of healthy bacteria. In 2020, 163 overweight individuals were asked to consume about 150g of avocado daily for 12 weeks.
Afterwards it was noted that those who had avocado had increased bacterial diversity and lowered fecal bile acid concentration than the control group. The higher levels of bile acid concentration induce intestinal inflammation causing poor digestive health. However, you should keep in mind that all fiber-rich foods like vegetable, fruits, nuts and seeds are critical for gut health and should be taken regularly.
03) Great for fetal development and infant health:
During the sensitive phase of pregnancy and breast feeding the nutrients requirements of a mother increase. Avocado is a good source of folate vitamin C and Potassium. These compounds decreases the risk of pregnancy complications.
The high fiber content also aids in warding off constipation a common symptoms during pregnancy. A delicious and nutritious way for nursing mother to snack on Avocado is by stuffing half the fruit with chicken or salmon salad.
04) Osteoarthritis relief:
There is limited research regarding the long-term effects of Avocado on patients with Osteoarthritis. However, Avocados and other plant foods like soy contains Saponins that may positively affects hip and knee Osteoarthritis symptoms. According to research conducted in 2015.
The anti-inflammatory features of Avocado acts as a natural pain killer. You can use avocados in many ways in your daily diet from dips to hot meals to salads. If you are more fond of your sweet tooth you can even use it as a dessert by whipping up a dairy free Avocado, Chocolate Mousse or mixing with oats and berries for breakfast. The possibilities are endless.
05) Regulates Healthy Body Weight:
A study published in the journal nutrients shows that Avocado consumption is associated with reduced with weight gain as it keeps you full for a long time and decreases your overall caloric intake. It also helps you reduce belly fat and lower cholestrol levels making you healthy inside and out like many other fruits and vegetables.
The fiber rich Avocados is excellent for weight loss compared to foods with low fiber content to find out how ripe. An avocado is you can gently press the skin, if completely firm give it some time to ripen further, otherwise it is ready to eat.
06) Improves Mental Health:
An Avocado a day can play an essential role in better mental health, thanks to the folate-rich content. The journal of Psychiatric research underwent a study in december 2017 that suggested a link between low Folate levels and depressions. Folate aids in preventing the buildup of homocystein, a compound that can impair circulation and delivery of essential nutrients to the brain affecting Neurotransimitter.
An excess Homocysteins levels affects mental health by causing depression and cognitive dysfunction.Moreover, the hormone production of Dopamine, Serotonin and Norepinephrine, which regulates sleep, mood and appetite are also affected.
07) Natural Detoxification of the body:
Avocados are a great source of both soluble and insoluble fiber, ideal for gently cleaning the colon and eliminating toxins from the body. They are suitable for better Liver health because of their healthy fats and micro-nutrients. They induce the body to produce Glutathione, a substance that removes environmental pollutants, heavy metals and pollutants caused by stress. The adequate fiber present in Avocados is vital for the excretion of toxins through stools and Bile.
08) Contains Monounsaturated Fats:
Avocados contains monounsaturated fats which plays a crucial role in keeping your mind sharp and focused. According to a study published in the journal frontiers in aging Neuroscience monounsaturated fats help improve blood flow to the brain. This increased circulation, allows your brain to received the oxygen and nutrients it needs to function at it’s best making it easier for you to stay mentally alert and engaged.
Avocado are also rich in Vitamin E, a powerful anti-oxidants that plays a key role in maintaining healthy brain function in fact a study from the journal of Alzheimer’s diseases found that a high intake of vitamin E is linked to a reduced risk of alzheimer’s diseases in older adults.
09) Provide Anti-Microbial action:
Avocado and it’s derived oils and extracts have anti-microbial features that can help protect the body against gram-positive micro-organism. Many dermatological companies use skin creams as a therapy for speeding up wound healing. The avocado oil,in particular is rich in Oleic acid, Linoleic acid, and other monounsaturated fatty acids. Many people use mashed-up avocado on their skin daily as a mask for moisture and healing properties. As a result, it leaves their skin glowy and less prone to bacteria-induced acne.
10) Great For Better Vision:
Avocado also contains Zeaxanthin and Lutein, the two powerful Phytochemical in your eyes tissue. These have a particular function in providing anti-oxidants protection that will aid in minimizing damage from UV lights. Avocados contains Monounsaturated fatty acids, which supports the absorption of fat-soluble anti-oxidants like Carotenoids, ultimately avocado consumption daily can lower the risk of developing age-related macular degeneration and other Chronic eye diseases like cataracts and Glucoma.
11) Protect the Body from Chronic Diseases:
Avocado contain monounsaturated fats that are beneficial in preventing chronic conditions like Gastrointestinal diseases or cardiovascular issues. Research has shown that avocado contain substances like fiber and many more compounds, reducing the risk of obesity,Daibetes, stroke, Hypertension and gastrointestinal diseases. Additionally, the optimal nutrient content plays a part in regulating cholesterol and blood pressure and improving insulin sensitivity.
However, in case of any underlying mild or chronic condition, it is essential to note that your overall diet is the key to preventing illness and maintaining good health. Avocados are versatile, nutritious, dellicious, and can be eaten in any form. Eating half to one avocado a day can benefit your body in several ways, thanks to the impressive nutrient content.
12) Your kidney will work:
There is a microculous minerals to be found in a Avocado Potassium. Potassium helps your system keep a healthy fluid balance through chemical channels for cells and organs a good fluid balance allow your kidneys to function better, that’s why Avocados are highly recommended for patients with Kidney diseases but there is one small exception, if you suffer from hyperpotusemia you should stay away from Avocados as you possibly can.
The high amount of Potassium contained in this fruit is dangerous for you and can lead to all kinds of unnecessary health problems, if you don’t have this condition but are still doubtful as to whether you should add avocado to your diet or not consult your doctor to get the whole picture and find out all the details.
13) Your Breath Will Be Fresh All The Time:
The primary cause of bad breath is indigestion and an upset stomach but there will be no more of that once you make an avocado part of your daily menu. This fruit has anti-bacteria and anti-oxidants favonoids which kills bacteria in your mouth and make your breath fresh. Its so good at doing it’s job that it may even prevent oral cancer.
Scientist from Ohio State university conducted a study and it showed that nutrient from Avocado can treat oral cancer cells. Not only killing them but also preventing Precancerous cells from developing into full cancers.
14) Heart Friendly:
When it comes to keeping your heart in Tip-top shape. Avocados are your beat friend. These versatile fruits are loaded with nutrients that help support cardiovascular health, making them a must have in your diet. One of the heart friendly nutrients found in avocado is potassium.
This essential minerals helps to regulates blood pressure which is crucial in reducing the risk of heart diseases. Infact a study published in the journal of American Heart Association revealed that a diet rich in Potassium is associated with lower risk of stroke and heart diseases, especially for older adults.
This Nutrients-dense delight is what your Heart needs to keep beating. 100 Grams of Raw Avocado contains 76.4mg of naturals plants Sterol called beta-sitosterol. Regular consumption of this compound is beneficial in regulating cholesterol, which is crucial for better heart functionality.
Avocado can also improve HDL Cholesterol levels and reduce LDL levels. It helps prevent Atherosclerosis, the building of plaque along Artery walls. Futhermore, Avocados are also a rich source of Potassium and Magnesium. These Nutrients helps in regulating blood pressure levels and improving heart health.
15) May Prevent Cancer:
Although there is limited research regarding this link, Avocados have certain compounds preventing the onset of some cancers like Colon, stomach, cervial and Pancreatic cancers. It is mainly due to cancer progression, according to a december 2020 study.
16) Strengthens Bones:
As we grow older, maintaining strong and healthy bones becomes increasingly important and guess what, avocados are here to lend a helping hand, these creamy fruits are a fantastic source of Vitamin K. A crucial nutrients that plays a role in vital role in bone health. Vitamin K helps improves calcium absorption and works hand in hand with Vitamin D to ensure that calcium is properly deposited in your bones.
According to a study published in the American Journal of Clinical nutrition adequate Vitamin K intake is associated with a reduced risk of bones fractures in older adults. Another study in the archieves of internal medicine found that a daily serving of food rich in Vitamin K, like avocados can significantly reduce the risk of Osteoporosis in people over 50. So incorporating avocados into your diet can lead to stronger healthier bones as you age.
17) Helps lower bad Cholesterol:
Avocados contains Monounsaturated fats, these healthy fats helps lower bad cholesterol LDL while increasing good cholesterol HDL. According to the American Journal Clinical Nutrition a diet rich in monounsaturated fats can significantly reduce the risk of heart diseases.
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