In salad, juice or mashed on a slice of bread, avocado is a fruit that can be consumed in various forms because of its pleasant flavor and rich texture. It is a popular fruit for its high nutritional value, especially since an NHNES survey in the United States analyzed the eating habits of 17,567 people and was able to show that participants who regularly consume avocados proved to be healthier than those who don’t consume it.
This unusual fruit is native to South America has three varieties, Mexican, Guatemalan and West Indian, named according to their region of culture of origin. The leading producer of avocado is Mexico, it is also the world’s largest consumer. Moreover, Mexican cuisine makes a great use with its most popular recipe and typical guacamole. In what follows, you will discover the nutritional value of avocado and its health benefits.
Avocado, a fruit rich in nutrients!
Avocado is a fruit that offers nearly 20 vitamins and minerals in every serving, including potassium that helps control blood pressure, lutein that is good for the eyes and folic acid that is crucial for cellular repair and during pregnancy. It is also a good source of iron, phosphorus, calcium, magnesium and vitamins A, B1, B3, B5, B6, C, K and E…
Avocado is low in sugar and high in fiber that helps you feel fuller longer after eating it. It is also a fruit that contains a lot of fat, but it is monounsaturated fat that is a “good” fat helping to lower the bad cholesterol.
Here are the amazing health benefits of this fruit:
– Reduce cholesterol
The effects of avocado on some of its risk factors have been studied in 8 controlled human trials. These are studies where participants are divided into two groups. One group that consumes avocados on a regular basis and another that does not consume them. Next, researchers observe what happens to their blood markers over time. These studies have shown that avocados can:
Reduce cholesterol levels significantly
Reduce blood triglycerides by up to 20%
Lower LDL cholesterol by up to 22%.
Increase HDL, good cholesterol up to 11%
Reduce the risk of neural tube defects, stroke and heart problems with its high folate content.
– Protect the eyes:
Not only do avocados increase the absorption of antioxidants over other foods, they are also rich in antioxidants. This includes nutrients called lutein and zeaxanthin, which are extremely important for eye health. Studies show that these nutrients are linked to a greatly reduced risk of cataracts and age-related macular degeneration (AMD), which are common eye diseases in the elderly.
– Help prevent cancer:
Some isolated cell studies have shown that nutrients found in avocados can have beneficial effects on the prevention of prostate cancer and reduce the side effects of chemotherapy in some cells.
– Help relieve the symptoms of arthritis:
Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives. Many studies have shown that avocado and soy oil extracts, called avocado and soy unsaponifiables, can reduce the symptoms of osteoarthritis. This fruit owes this virtue to its high fat content including polyhydroxy fatty alcohols which are found only in avocado and which are known to be anti-inflammatory fats.
– Help lose weight:
In an observational study, participants were divided into two groups. One group was instructed to eat a meal containing avocado, the other a similar meal without a avocado. Then they were asked a series of questions related to hunger and satiety.
People who ate the avocado feel 23% more satisfied and have a 28% lower desire to eat within the next 5 hours. Avocados are also high in fiber, and very low in carbohydrates, two attributes that should also help promote weight loss and improve digestion at least in the context of a healthy and real diet.
Therefore, you should include the avocados in your daily diet to improve your overall health. Eat them raw or add them to desserts, smoothies or salads!