Fun fact: Avocados are a fruit, not a vegetable, belonging to the genus Persea in the Lauraceae family
Browsing across several health and fitness websites will show you how avocado has become a top choice when it comes to nutrients one can get from it. Avocado is definitely a powerhouse of vitamins and minerals.
A medium-sized avocado has five servings with 1 oz. or 30 grams per serving. Per serving of avocado contains 50 calories.
Avocado is not fat-free, but this could be a healthier alternative for other food high in saturated fat. Its total fat is only 7% of the daily value (DV) based on the 2,000 calorie diet, primarily because of its mono and polyunsaturated fat. The monounsaturated fat assists in lowering the bad cholesterol level and increases the good cholesterol.
Another nutrition element that lowers the level of bad cholesterol is the dietary fiber. The dietary fiber likewise makes you feel full faster, an important factor for those who are trying to lose work. Each serving of avocado has 8% DV of dietary fiber.
Avocado is also rich in potassium, which keeps the normal function of the kidney, heart, and other organs. It regulates the blood pressure and heart rate.
This fruit is also packed with lots of vitamins and minerals. The 6% DV of folate or folic acid is a B vitamin that is used for cell growth and metabolism. The 2% DV of niacin, which is a vitamin B3, meanwhile guards your body from cardiovascular risks and also improves cholesterol level. The vitamin A, at 1%, helps with the vision, cell growth, and immune system of a person. Vitamins like vitamin B6, C, E, riboflavin, and pantothenic acid have 4% DV in every serving of avocado.
Vitamin B6 helps in the production of red blood cells like what riboflavin does to our body and in the metabolism of carbohydrates. Vitamin C or ascorbic acid aids in the repair of bone or tissue and also prevent colds or cough. Vitamin E as an antioxidant protects the cells from damages. At the same time, it is essential to build strong immunity and healthy eyes and skin.
Avocado is likewise rich in minerals including calcium, which strengthens not only bones but also muscles. The 2% DV of iron in avocado helps in the production of red blood cells that is in charge of transporting oxygen. Aside from it bone strengthening function, the magnesium present in avocado keeps the blood pressure and heart rhythm normal. Moreover, the zinc found in avocado strengthens the immune system.
Avocado is a botanical fruit that is known to be one of the healthiest of all varieties of foods. Scientifically called as Persea Americana, this fruit is very unique in terms of the nutrients and substances it consists. This fruit is now very popular because of its many benefits to general human health. Many attest that avocados are very effective in losing weight, boosting your immune system, and stimulating metabolism as well. Discussed further are the amazing health benefits of regularly eating avocado.
Promotes Weight Loss
This extremely beneficial fruit contains the healthy type of fats with very low cholesterol level. Many are even deceived that due to its high fats content it can lead to weight gain. Our body needs fats in order for it to function properly. Fats are primary sources of energy that for the body to be able perform what it is bound and want to perform. Because of its high fat content that are low in calories made it the perfect dietary food to effectively lose weight. Associating avocado in your daily meal will prevent obesity that we all know can lead to far more serious illnesses like heart ailments, diabetes, cancer, osteoarthritis, and the likes.
Healthy Heart Condition
The primary advantage of eating avocadoes is that it regulates weight management. With proper and sufficient intake of avocado, obesity is prevented. Avocado contains beta-sitosterol that maintains the cholesterol level of the body. This will protect your heart from cardiovascular diseases. Avocado also has potassium that makes the arteries and blood vessels relaxed and stimulated. With potassium as the vasodilator, heart attack, blood clotting, and stroke are prevented.
Improved Eye Sight
Avocadoes, having contained lutein and zeaxanthin eliminate issues with the eyes like cataracts and macular degeneration. These carotenoids that avocado fruit have are neutralizing antioxidants that remove accumulation of eye tissues or also known as free radicals. The free radicals are the primary sources of disorders and abnormalities in the eyes.
Improved Dental Health
If you want to prevent or stop having bad breath, avocado consumption can help you with that. The antioxidant and antibacterial contents of avocados kills the bacteria in the mouth. Oral health cannot be underestimated because bacteria build-up in the mouth can even cause cancer.
Nourishes the Hair and Skin
When it comes to the hair and the skin, avocado has the vitamins that nourish and heal them. In fact, avocados are common ingredients to hair and skin care products being sold now in the market because of their lycopene and beta-carotene content. These contents repairs damaged skin and give you the glowing and young looking effect.
Healthy liver and kidney
Studies proved that avocado protects and tones your liver from conditions that might lead to its failure. Usually, liver damage is due to Hepatitis C and with avocado intake you can prevent that. On the other hand, those who have chronic kidney illness can benefit a lot from eating avocado because it maintains the proper balance of fluids and minerals with its potassium content.
Prevents Vitamin K Deficiency
Vitamin K deficiency is a rare disease of infants that is caused by lack of vitamin K intake during the pregnancy of their mother. It is important for pregnant women to eat avocado during pregnancy to avoid their newborns suffer from Vitamin K Deficiency-related bleeding because this fruit is very rich of vitamin K.
Good for the brain
Avocado is considered as one of the fruits that significantly boosts the function of the brain. Avocado contains Folate that prevents build-up of brain tangles which is a significant factor in brain disorders such as Alzheimer’s disease. Avocado also has omega-3 fatty acid which is known to improve memory.
Avoids High Blood Pressure
Avocado is high in potassium that is important in regulating proper blood flow. Proper circulation of blood flow throughout the body avoids high blood pressure. This is one of the reasons why avocado is also good for the heart.
Reduces Risks of Having Cancer
Avocados contain anti-inflammatory properties that can reduce the chances of breast and prostate cancer. Inflammation is a common cause of cancer. Eating avocado regularly will allow your body to set its own defense against cancer and other more serious illnesses.
By now we understand how important it is to add avocado in our daily food intake. This fruit is called the “Super Fruit” because of its limitless advantages to our body. It holds a very special place in the food pyramid. When it comes to minerals and vitamins, avocados are one of the richest. They contain iron, potassium, copper, calcium, manganese, zinc, and phosphorus that are very needed by the body to attain its optimal condition. When it comes to minerals, avocados are also jam-packed with vitamin A, B6, B12, C, D, E, K, niacin, riboflavin, and thiamin.