Smooth, creamy and flavorsome, avocados provide a unique and
versatile addition to numerous dishes and snacks around the world. They can
liven up a salad or soup, are the main ingredient in much-loved guacamole, and
provide a fantastic dressing for any sandwich. But the avocado's unique taste
and interesting texture are not the only features that ensure they stand out
from other fruits. They also have an unusual nutritional make up which provide
some incredible health benefits that will make you want to add them to your
regular diet.
What Are Avocados
Although they are typically employed for savory uses in the
kitchen, an avocado displays all the biological properties of a berry, and is
classified as a fruit. Typically grown in the hot climates of Central America
and the Mediterranean, they differ from other
fruits not only in taste, but also due to their biological qualities. Avocados consist primarily of healthy fatty acids, rather than the carbohydrates and sugars contained within
most fruits - an unusual characteristic that gives them a number of health
benefits not found elsewhere.
Health Benefits of
an Avocado
Numerous studies have shown that the diverse range of
nutrients offered by avocados offer a wide ranging series of powerful health
benefits. Here are 10 reasons to add avocados to your weekly diet, all of which
have been supported by scientific research.
1. They Contains
Loads of Goodness
Avocados are extremely nutritious and contain abundant
levels of a whole range of nutrients, including over
20 vitamins and minerals. A single, 100 gram
(3.5 oz) serving of avocado will provide you with:
26% of your recommended daily levels of Vitamin K, which is
important for strong bones and heart health.
20% of your recommended daily levels of folate, which is
important for the formation of blood cells in your bone marrow.
17% of your recommended daily levels of Vitamin C, which is
important for supporting the immune system, heart, eyes and skin.
14% of your recommended daily levels of Vitamin B5, which is
important for allergy avoidance amongst other benefits.
13% of your recommended daily levels of Vitamin B6, which
helps various systems in the body, including the circulatory, digestive,
immune, nervous and muscular systems.
10% of your recommended daily levels of Vitamin E, which
encourages healthy skin and eyes.
In addition to these, it also contains smaller amounts of a
Magnesium, Manganese, Iron, Zinc, Vitamin A and Phosphorous. Avocados really
are a hotbed of essential nutrients!
2. They Provide
Friendly Fats
Avocados are one of the fattiest plants on the planet, but
while the word 'fat' has negative connotations, not all fat is bad for you. In
fact, the body needs a certain amount of 'friendly' fat to function properly.
Avocados are high in polyunsaturated fats, which have been shown to reduce blood cholesterol levels and lower the risk of heart
disease. Avocados are also rich in Oleic Acid,
a fatty acid that is credited with providing many of the health benefits of
olive oil.
3. They Help Maintain
Your Vision
Avocados are high in anti-oxidants including two nutrients
called Lutein and Zeaxanthin, which are essential
for good eye health. Studies have shown that
these ingredients significantly reduce the risk of cataracts. They have also
been shown to help protect you from macular degeneration, the most common cause
of vision reduction or loss among people over the age of 65.
4. They Can Reduce
the Risk of Heart Problems
Heart disease is the most common cause of death in the
western world, and there are a number of triggers that can cause it to develop.
Increased levels of cholesterol and triglycerides are high on the list of
common causes, and the consumption of avocados has been shown to help control
levels of both. One study tested two groups of people, one group that had been
instructed to eat avocados, and one group that were not. Results showed that
those who ate avocados reduced blood
triglycerides by up to 20% and lowered harmful cholesterol
by as much as 22%.
5. They Are Great
Anti-Inflammatories
The Omega-9 fatty acids found in avocados are
anti-inflammatories, which can help balance out the negative, inflammatory
effects of the unsaturated fats found in various processed foods and dairy
products. They also contain high levels of nutrients called phytosterols, which
also have powerful anti-inflammatory properties, and are highly recommended for
people who suffer from arthritis and osteoporosis. If that wasn't enough, the
phytosterols combine with oleic acid to provide proven protection against UV
damage and inflammation of the skin cells. Avocados can therefore be considered
something of an anti-inflammatory super-food!
6. They Can Help
Digestion
Another nutrient avocados contain in abundance is fiber, which is associated
with weight loss, blood sugar regulation and
better digestion. Avocados contain an unusually
high amount of fiber, with each 100 gram (3.5 oz) serving containing around 7
grams of fiber, which is 27% of the recommended daily amount. A high fiber diet can helps food pass through
the digestive system more easily, maintaining the health of your colon, while
reducing feelings of bloatedness.
7. They Are A Great
Source of Potassium
Potassium takes an essential role in the generation of the
electrical pulses that keep your heart beating, and also helps keep your
muscles moving and your nerves working. Studies have shown that potasssium deficiences can be linked to heart problems, kidney
disease and increase the risk of a stroke.
Bananas are often held up as one of the best sources of potassium but guess
what? Avocados contain more potassium per 100 gram (3.5 oz) - providing 14% of your recommended
daily amount, compared to the 10% offered by bananas.
8. They Help You
Absorb Nutrients from other Foods
When you eat healthy foods, it is important to ensure that
your body absorbs as much of the goodness as possible, and this absorption
process sometimes needs some help. Many key nutrients actually need to combine
with fat to be utilized successfully, including vitamins A, D, E and K, and the
hugely beneficial antioxidant Carotenoid. Carotenoids are found in leafy
greens, carrots and sweet potatoes, all vegetables which contain very little
fat. Studies have shown that if you add an avocado when you eat these foods,
carotenoid uptake can increase up to 15 times over.
9. They May Help
Prevent Cancer
Although research is in its infancy, there is some evidence
that avocado consumption can be beneficial in preventing
certain types of cancer. A 2007 study published
in the journal Seminars in Cancer Biology found that phytochemicals contained
with avocados could encourage cancer cells to stop growing. Other research has
suggested a link between avocados and reduced risk of mouth, skin and prostate
cancer. The potentially powerful benefits of avocados in this regard are linked
to their unique mix of antioxidant and ant-inflammatory properties.
10. They Can Help
Regulate Blood Sugar Levels
Because they are low in
carbohydrates and sugars when compared to other
fruits, avocados can help maintain blood sugar
levels. Their high fiber content is also
important in this regard. A large portion of any fiber-rich food eaten will
pass through the the digestive system intact, and this means they are less likely
to cause a spike in blood sugar levels. People who have type 2 diabetes are
often told to include plenty of fiber in the diet, and avocados are a great
source.
(Courtesy
of Elm Belle vide amdavadis4ever)
