Avocados is a stone fruit with a creamy texture that grows in warm climates. It is also one of the most important ingredients of Mexican and South American cuisine. But it is different from many other fruits; as most of the fruits are rich in carbohydrates, on the other hand, this particular fruit is rich in healthy fats. There are many health benefits of avocados which you might not be aware of.
Yes, you read it right that Avocados are high in calories and fats; (1 serving = 50 gms(1/3medium size avocado)= 80 calories and 8 g of fats). But they are one of the best foods that everybody can eat. Avocado is suitable for everyone. These are commonly served as one of the first food options to the babies. Avocados are packed with antioxidants, heart-healthy compounds, and numerous nutrients.
Here are some of the scientifically proven benefits of avocados which explain why you should include avocado in your diet?
- Avocados are rich in nutrients: This fruit has a nice texture and rich flavor and that makes it suitable for many recipes. It is an essential part of the vegan, paleo, and vegetarian diet. This stone fruit is also known as a super food and an”alligator pear” because of its pear-like shape and alligator-like skin. Avocados are very nutritious as they contain 20 different type of vitamins and minerals. Including Vitamin K, Vitamin C, Vitamin E, Vitamin B5 , Vitamin B6, Folate, and Potassium. Avocados contains about 4 gms of carbohydrates per serving but most of that is in the form of dietary fiber ( 3 gms) . That makes this a low-carb food. Also, it doesn’t contain any cholesterol or sodium; which makes it suitable for everyone.
- High in Potassium: Avocados contain the higher amount of potassium than other foods and high potassium diet is good for cardiovascular health and it normalizes the blood pressure levels.
- Contains Heart Healthy Monounsaturated fatty acids: The majority of fat in the avocado is oleic acid. Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer. Avocado oil can be used for cooking as it’s resistant to heat-induced oxidation.
- Avocados are rich in fiber: Fiber is indigestible plant matter that aids in weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases. One 50 gms serving of avocados contains about 11% of daily fiber requirement.
- Lowers Cholesterol levels: Heart disease is one the major health issue around the globe, and heart health is directly cholesterol levels. Many studies have shown the positive effect of eating avocados on heart health. Avocados are shown to reduce LDL( bad cholesterol) and increase HDL ( good cholesterol) in the body.
- Avocados lower the risk of depression and sleep issues: Foods containing high levels of folate may help to decrease the risk of depression as folate helps to prevent the build-up of homocysteine. This is a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of the serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
- Avocados can protect your eyes: Avocados increases the absorption of antioxidants in the body and are also rich in antioxidants. The avocados are a great source of lutein, a carotenoid that works as an antioxidant. This antioxidant helps protect against eye disease.
- Avocados are packed with carotenoid: Avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods. So especially good for the one who is vegetarian or vegan as avocados can help them to absorb more nutrients. Simply add some sliced avocados to your salad to absorb more nutrients from that.
- Avocado can protect your unborn baby: A 100 gms servings of Avocado contains about 20 % of recommended daily intake of folate, and folate cuts the risk of birth defects. So include avocado in your diet if you are pregnant or planning for a baby.
- Prevents Osteoporosis : Half of an avocado provides approximately 25% of the daily recommended intake for vitamin K, a nutrient that is often overlooked, but which is essential for bone health. VitaminK is also as much essential as calcium and vitamin D for bone health; as vitamin K increases absorption of calcium in the body.
Increase avocados in your diet for complete well- being. But take necessary precautions before taking avocados; if you are taking blood thinners as avocados contain a high amount of vitamin K. Which plays a major role in blood clotting. Don’t rely on single food and include the variety of foods ( fruits, vegetables, grains and proteins ) in your diet for a balanced diet.