8 Benefits That Prove Avocado is a Superfood
Are you a supporter of healthy eating? Then you may start loading your shopping cart with this amazing fruit. Cooks like avocado for its versatility: add to smoothies, prepare salad, use it for main course meal or make desserts. Whatever you choose, avocado will become a king on your plate. Dieticians like avocado for its health benefits as one small fruit can pack enormous number of vitamins, minerals and nutrients. And we love it for its unique flavor.
People have discovered beneficial features of avocado a long time ago and praise it since these days. With this article you may know what really makes avocado a superfood.
1. Avocado and heart-healthy diet
American Heart Association recommends diets that are rich in potassium to decrease the risk of heart diseases. 1/3 of medium avocado contains 250 g of potassium. Potassium is a key element to lower blood pressure. And in turn low blood pressure helps to prevent heart stroke which is the leading cause of death.
Moreover, avocado is among rare fruits that is rich in monounsaturated and polyunsaturated fats. Unless saturated and trans fats they are healthy fats and when consumed in moderate amount can help to reduce the level of cholesterol in blood.
2. Good vision
One of the most widespread eye problems is cataract. Our amazing fruit is beneficial in keeping good vision. Two very important carotenoids, lutein and zeaxanthin, can provide protection from age related vision loss and decrease the damage from ultraviolet light.
Antioxidants in avocado help to keep eye health for longer time and reduce the risk of developing macular degeneration.
3. Benefits of avocado for nervous system
Benefits of unsaturated fats in avocado are not limited to just heart health. Researches show that unsaturated fats play an important role in development of the central nervous system.
Moreover, avocado is rich in folate. With enough folate in organism, your hormones that regulate mood and sleep, endorphin and dopamine, will work normally. This helps to lower the risk of depression.
Although avocado is among the healthiest fruits, breastfeeding and pregnant women shouldn’t consume it in excess amount. In moderate amount it’s beneficial for mother and baby, but in surplus it may cause diarrhea.
4. Healthy bones
Avocado contains variety of nutrients and among them vitamin K is in abundance. 100g of this fruit may provide you with approximately 25% of daily value of vitamin K. Eating avocado regularly makes your bones strong, so make this fruit a primary component of your diet. By getting vitamin K in adequate amount you can maintain healthy bones as calcium absorption will increase. If your bones are healthy you may forget what is osteoporosis.
5. May help to fight the cancer
Tremendous benefits of avocado for healthy life is factually proven, however, we can’t say the same about cancer. Researchers have found that folate in avocado helps to prevent DNA and RNA mutations in cells.
Also, there are few evidences that prove avocado can effectively fight with cancer, because studies were carried out in laboratories only with isolated cells. Nevertheless, experts believe that intaking enough folate can prevent cancer linked to stomach, colon, prostate and cervix. Some studies show that avocado has a unique ability to impede cancer cells. Cancer treatment with avocado is also helpful, it reduces the damage after chemotherapy in lymphocytes.
6. Lose weight with avocado
Avocado is one of the high nutritious fruits that can contain over 200 calories per 100g. The Hass avocado has twice more calories which can replace you a hamburger or pizza. Comparing with other fruits in avocado calories come from healthy fats, not from carbs. Therefore, it’s an excellent snack and eating one whole avocado may keep you full for a long time.
Avocado is widely used among people who want to lose weight. For people who struggle with obesity it is ‘must’ to incorporate this super fruit into the diet. The biggest advantage of diet with avocado is that you can feel full and satisfied and at the same time receive many vitamins, minerals and nutrients. Here are they:
Carbohydrate – 8.53g
Fibers – 6.7g
Fats – 14.7g
Potassium – 485mg
Phosphorus – 52mg
Magnesium – 29mg
Vitamin C – 10mg
Vitamin E – 2.07mg
There are far more nutrients in avocado than in this list. Now it’s not surprising why dieticians recommend it to include in daily ration.
7. Baby health
When you start caring about the health of your baby? Of course, not after giving birth, it starts during pregnancy, when the baby is in the womb. It’s important to receive folate acid in adequate amount for healthy growth and development of baby.
In addition, not only folic acid, vitamin B6 in avocado is also crucial for the health of the baby. Both these elements play an important role in normal development of the brain and its functions. Based on this we can make a conclusion that avocado is beneficial for both, mother and baby.
8. Improved digestion
What contributes most the normal digestion process is food that is rich in fiber. Avocado is among these foods. Almost for 7% this fruit consists fibers and this is indicator is relatively high comparing to other fruit.
Fibers in avocado are very beneficial and they are crucial to regulate healthy metabolism and to improve digestion. Fiber-rich food can prevent constipation, so you won’t feel discomfort with digestive tract.
To conclude, all facts that are given above prove that avocado is really a superfood. We can describe avocado as a healthy food, nutritious snack and just a delicious fruit.