The Health Benefits of Eating Avocados
Smooth, creamy and flavorsome, avocados
provide a unique and versatile addition to numerous dishes and healthy
snacks. They can liven up a salad or soup, 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 unusual nutritional makeup which
provides some incredible health benefits that will make you want to add
them to your regular diet.
Numerous studies have shown that a diverse
range of nutrients present in avocados offer a wide range 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 Contain 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 among 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 magnesium,
manganese, iron, zinc, vitamin A, and phosphorus. 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 West, 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 was 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-inflammatory, 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 help 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 potassium deficiencies 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
within 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 anti-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
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 their diet, and avocados are a great
source.