Additionally, numerous studies have shown that people who consume avocados regularly have lower Body Mass Index and better nutrient intake when compared to those who don’t eat avocados frequently. Take a look at some of the best benefits of avocado consumption:
- Healthy fats
Avocados are rich in good fats-monounsaturated ones. They reduce the risk of heart attack, stroke, and bad cholesterol levels.
- Weight loss
According to a study published in the Nutrition Journal, ½ avocado with lunch can be of great help for overweight individuals as it keeps you satiated for a longer period of time. According to the participants in the study, they had 40% lesser desire for eating for more than 3 hours and 28% lesser desire for eating 5 hours after a meal.
- Blood pressure
As stated by the American Heart Association, a diet which contains natural sources of potassium can help in the control of blood pressure.
Avocados have plenty of potassium. However, as avocados are high in fats, minimize your fat intake from other foods so that you can balance the fat levels.
- Cholesterol levels
Statistically speaking, 1 in 3 American adults suffer from problems related to high cholesterol levels which only double the risk of cardiovascular diseases. However, there are natural ways to lower high cholesterol levels.
Hence, studies have shown that regular consumption of avocado is an excellent way to decrease cholesterol levels. Avocado has the amazing power to lower blood triglycerides and cholesterol levels, as well as to lower LDL cholesterol levels and to increase HDL levels.
- Rich in nutrients
Avocados have an abundance of nutrients and each serving has more than 20 vitamins and minerals. Through consumption of one avocado you intake the following recommended daily values: 33% of vitamin C, 21% of vitamin E, 26% of vitamin B6, 53% of vitamin K, 19% of copper, 41% of folate, 28% of potassium, and 28% of pantothenic acid.
- Absorption of nutrients
The amount of vitamins, nutrients, and minerals isn’t restricted; however, what is important is that the nutrients are properly absorbed. These nutrients are fat-soluble and this means that they need fat in order for the body to assimilate them. Some of them are vitamin A, E, K, D, and some antioxidants.
By adding ½ avocado to salads with carrots, spinach, and lettuce, you absorb 8.3 times the antioxidant alpha-carotene, 13.6 times beta-carotene, and 4.3 times lutein.
- Prevention of diabetes
According to the Centers for Disease Control and Prevention, at one point in our lives, diabetes is going to affect around 40% of people in USA. In order to minimize this risk, you must balance your blood sugar levels. One study showed that participants who were given ½ avocado with their lunch, and had their insulin and blood glucose levels checked at intervals, raised their carb and calorie intake, but showed no increase in the blood sugar levels, unlike those who didn’t consume an avocado with lunch.
- Pain relief
Avocado extracts can be of great help in the reduction of arthritis symptoms. Due to its anti-inflammatory properties, avocado soothes the pain and ache caused by arthritis and other inflammatory-based aches.
Chronic inflammation is believed to cause most of the modern-age diseases like asthma, heart disease, cancer, and Alzheimer’s. A lot of studies associated oleic acid and reduction of inflammation. Avocados are rich in this acid, which is also found in olive oil.
- Eye health
Macular degeneration is one of the leading causes for blindness in the USA. Zeaxanthin and lutein are two ingredients that have been found to have a positive effect in the fight against this condition.
Foods which have a high level of phytonutrients contain a lot of lutein and zeaxanthin. As studies have shown, avocado is the best source of lutein and it also has a high level of zeaxanthin.
As stated by What to Expect, avocado is one of the most important foods for pregnant women. It is rich in vitamin B6, folate, vitamin C, and potassium. Hence, vitamin B6 is crucial for the baby’s tissue and brain development. Moreover, it also alleviates the morning sickness. Folate is needed for healthy development of the fetus in the early stages of the pregnancy.
According to a study, avocado may be helpful in inhibiting or stopping prostate cancer cell growth. Another study pointed out that avocados can be significant in the reduction of chemotherapy side effects.
- Bone health
Avocados are rich in vitamin K, folate, copper, and numerous other nutrients. When regularly consumed, avocados help in the building and maintenance of strong bones.
Avocados keep the digestive system working smoothly. A single avocado has 13 grams fiber which is 54% of the daily recommended fiber.
- Mood improver
According to several studies, there is a connection between potassium and depression. With the help of scientific studies, it was found that depressed patients suffered from low potassium levels. What’s more, a study from 1993 pointed out that the depressed patients showed low levels of potassium compared to the healthier subjects. All in all, scientists agree that folate is crucial if you want to avoid symptoms of depression and low mood.