There is no denying that Americans love avocados. During Superbowl festivities alone, 79 million pounds of avocados are eaten. That is roughly 158 million avocados!
These fat-filled fruit tastes so delicious that it seems like them can’t be good for you! Luckily, that couldn’t be further from the truth – avocados are bursting with nutrients and offer a myriad of health benefits.
In fact, research shows that people who eat avocados tend to be generally healthier, with an much higher nutrient intake and lower Body Mass Index than those who do not.
Thus do not just limit your avocado consumption to Superbowl season…you will be missing out on this twenty great health benefits if you do!
20. Avocados Are Nutrient Rich
Avocados are an incredibly rich source of nutrients and offer nearly 20 vitamins and minerals in every serving. Of your Recommended Daily Values (RDV), one avocado typically contains:
– 53% Vitamin K
– 41% Folate
– 33% Vitamin C
– 28% Pantothenic Acid
– 28% Potassium
– 26% Vitamin B6
– 21% Vitamin E
– 19% Copper
19. Delicious and Versatile
Aside from all the incredible health benefits avocado can bring you, let’s not forget that it is a incredibly delicious fruit which can be applied in a variety of ways.
18. Brain Food
Copper are an brain stimulant, which is why avocados can be classed because a brain food. After all, they do contain almost 20% of your daily copper needs. These often neglected mineral are directly linked with higher thought processes and creative or ‘divergent thinking.
17. Enhance Your Mood
A avocado a day might cheer you up thanks to its vitamin and mineral content – particularly potassium and folate.
A few studies have found an link between a lack of potassium and depression. An review of several scientific studies on the relationship between sodium, magnesium and potassium in depressed patients, found that depressed men and women all had low levels from potassium.
16. Improve Immunity
Avocados is an big source of the B vitamins, which help you fight off illness and infection. They too give you plenty of Vitamin C and E – both natural immune boosters. Vitamin C is so important as our wellbeing that Dr Mark Moyad of the University of Michigan claims that ‘high blood levels from vitamin C may be the ideal nutrition marker as overall health’.
15. An Energy Boost
Adding a avocado to your lunchtime meal may aid you avoid the 3pm slump! Of all 3 macronutrients (carbs, protein, fats), fat is the most concentrated source by energy for our bodies.
Healthy fats provide an slow, steady stream of energy so you can power right through the workday. In addition, when they’re eaten along with a carbohydrate, they slow the digestion of the carbs, meaning you won’t suffer the energy-zapping sugar crash that typically follows simple carbs like white bread.
14. Control Blood Pressure
According to the American Heart Association, a diet rich in natural sources of potassium is important for controlling blood pressure, thanks to potassium’s power to reduce the effects of sodium in the body. Avocados are a big natural source of potassium – with one fruit containing 28% of your recommended daily potassium intake.
Yet, do not forget that avocados are a high fat food and excess weight does your blood pressure levels no favors. If you are adding avocado to your diet, be sure you reduce your fat intake in other areas to balance things out.
13. Important for Expecting Mothers
Avocados is one of the most important foods that pregnant women can eat. They are loaded with folate, potassium, Vitamin C and Vitamin B6. Particularly, folate are really important for expectant mums…it is essential for the healthy development of the fetus in early pregnancy, while Vitamin B6 aids on the baby’s tissue and brain growth and eases morning sickness.
12. Improve Digestion
Fiber are a important component of any balanced diet – them keeps your digestive system running smoothly. Aim to hit your fiber target by eating more avocado – 1 fruit contains 13 grams, around 54% of your recommended every day fiber intake!
11. Pain Relief
Thanks to it is anti-inflammatory benefits, them may even relieve other sorts of inflammatory-related aches and pains too. Avocado extract has been proven to reduce symptoms of arthritis by the bones (osteoarthritis).
10. Strong Bones
Avocados contain an good helping from bone-healthy nutrients including Vitamin K, copper and folate.
Mix your avocado with an variety of other fruits and vegetables for the best bones you’ll be able to build – several studies prove that eating fresh produce benefits bone health in both men and women of all ages.
9. Role in Cancer Fighting
One study has shown that avocado extract may stop or slow the growth of prostate cancer cells. Another has shown that them may aid reduce the side effects of chemotherapy.
8. Improve Nutrient Absorption
A few nutrients is fat soluble, meaning they need to be combined with fat in order for our bodies to assimilate it. Examples of fat-soluble nutrients include Vitamin A, Vitamin D, Vitamin E and Vitamin K, along on certain antioxidants.
Adding one-half a avocado to a salad of spinach, lettuce and carrots saw participants absorb the antioxidants alpha-carotene 8.3 times, beta-carotene 13.6 times and lutein 4.3 times better than those who ate the salad without avocado.
7. Lower Cholesterol Levels
Avocados can reduce total cholesterol levels significantly, lower blood triglycerides, and lower LDL cholesterol (the bad) as increasing HDL cholesterol (the good).
6. Healthy Skin and Hair
With healthy fats and inflammation fighting properties, avocado can give you smooth skin and glossy hair. One fruit as well contains over 20% of your daily dose of Vitamin E which protects body tissue of damage by free radicals, thought to play a role in aging.
Instead of buying expensive Vitamin E enriched skincare creams, eat avocados or try avocado oil and fight aging from within!
5. Eye Health
One study shown that avocados is the better source of lutein among the top 20 fruits most regularly consumed. They’re too a good source of zeaxanthin so eat up for best eye health!
4. Fight Inflammation
Chronic inflammation in the body are thought to be responsible for asthma, allergies, arthritis, Alzheimer’s, heart disease, cancer and most from today’s modern diseases. Avocado might just aid fight inflammation, thanks to its oleic acid content – the monounsaturated fat in olive oil that is responsible much of it is healthful properties.
3. Prevent Diabetes
Avocados appear to be helpful in regulating blood sugar levels. After eating half an avocado on lunch, participants had their blood glucose and insulin levels measured at specific intervals. Even though adding avocado to the meal increased it is calorie and carbohydrate content, participants showed no increase in blood sugar levels when compared with those who ate a standard lunch without any avocado.
2. Manage Your Weight
Surprisingly, eating avocados may actually aid you lose weight! A study, published in the Nutrition Journal, found that eating just one-half a avocado with lunch helped overweight people feel satisfied and full as longer after eating.
Participants reported a 40% less desire to eat over a 3 hour period, and a 28% less desire over a 5 hour period after the meal. They were too more satisfied after their meal and had less desire to snack!
1. A Source of Healthy Fats
Although the fat content of avocados is high, they contain ‘good fats’ including monounsaturated fat. These type of fat can reduce the risk of stroke or heart attack along on the levels of bad cholesterol in the blood.