Avocado is a great source of fatty acids, vitamins, mineral, and fiber. It is a really interesting food, nutritious and healthy. It is green in color and contains approximately 138 calories. Besides being delicious, it is very versatile in the kitchen, so it can be prepared in different ways.
Due to its healthy fats, avocado can be a particularly suitable food to reduce bad cholesterol (LDL) and to lose weight. This fruit contains fats, but healthy ones. It is also excellent for cardioprotective diets aimed at reducing “bad” cholesterol and for people suffering from obesity.
Some studies have shown that eating one avocado every day reduces levels of bad cholesterol. It also helps take care of heart health.
It can also help to reduce the most serious cardiovascular diseases (e.g. strokes or heart attacks) by 30%. Let’s have a look at its top 15 benefits:
Health Benefits of eating Avocado every day
1. Helps losing weight
Eating avocado every day makes you lose weight. It’s not a hoax but it’s a question of good fats vs bad fats. The natural fat of the avocado helps the metabolism to rearrange itself between a sense of satiety and solicitation. An avocado a day removes the exaggerated appetite of the day. It is scientifically proven that avocado is a recommended fruit for people with obesity. The fatty acids that it possesses contribute to the stimulation of the feeling of satiety, an essential mechanism when trying to lose weight. If you want to take care of your weight, do not hesitate to consume it naturally or in liquid form.
Avocado is very helpful for losing weight because it provides a good amount of oleic acid. In fact, it is an important substance to activate the part of the brain that deals with regulating the feeling of satiety. For this reason, it reduces the desire to continue eating. Various tests have been carried out in this regard that have found that eating this fruit greatly reduces weight.
2. Anti-inflammatory agent
Avocado, among its many benefits, helps prevent inflammation of the body. Especially in the different problems related to arthritis. These benefits are obtained due to its high phytosterol content. In fact, these substances are found in abundance in this fruit. Phytosterols are really important for the inflammatory system. In fact, they help keep inflammation under control.
Also, the high content of carotenoids, as well as of other nutrients, is an important factor among its anti-inflammatory properties.
3. Improves the body skin
Avocado makes your skin more beautiful and attractive! This is due to the presence of unsaponifiables. Moreover, due to the presence of vitamin E, which is known as anti-aging content, avocado is the ally of your skin. It is also nourishing and moisturizing, which is why its oil is used in cosmetics against dry and dehydrated skin.
Eating avocados will positively act on your beauty because the vitamins contained in avocado help to give radiance to your complexion. As for the fatty acids, they will bring a renewed suppleness to your skin. Therefore, your health, in general, will be improved.
4. Antioxidant power
You hear a lot about “free radicals”, the aggressive molecules that attack your cells, and even your DNA. They accelerate aging and trigger many age-related diseases, such as atherosclerosis, vision problems, dementia, and cancer.
Where do free radicals come from? Pollution, chemicals, cigarettes, etc.
And there is only one way to eliminate free radicals: antioxidants, substances that are naturally present in your body and in fresh fruits and vegetables. There is a simple way to dramatically increase your absorption rate of antioxidants: eat avocado.
An avocado has a high content of antioxidants that turn into vitamin A, essential for the health of our eyes. In particular, it is advisable to eat an avocado a day, rich in fat, together with another fruit and vegetables rich in carotenoids. So our body can use these antioxidants more effectively.
An excellent idea is to always add a few slices of avocado to your salad.
5. Reduces the risk of heart attack
If your cholesterol level in the blood is high, it is advisable to consume avocado. The good fats of the food can lower the level of bad fats that increase cholesterol, an explanation supported by the advice of experts. As we have already told you, this fruit is renowned for its high content of healthy fats, which promote good cholesterol levels (HDL). Thus it reduces heart disease and strokes.
Science also confirms that the natural fat properties contained in the avocado help to make the right flow of blood. As it is rich in unsaturated fatty acids, avocado lowers cholesterol levels in the blood. The decrease in cholesterol contributes to the improvement of the functioning of the cardiovascular system.
So if you have a history of a heart attack in your family, you need to include it in your diet.
Attention: Do not exceed with daily amounts exceeding the single unit otherwise it can be harmful.
6. Fruitful during pregnancy
Avocado is very rich in folate, vitamin C and potassium, elements that a mother must absorb in sufficient quantity for the health of her baby. The avocado is rich in folate and thus reduces the risk of the child suffering problems at birth. For this reason, it is recommended for pregnant women. In fact, it is advised to take folic acid supplements during the gestation period.
A glass of avocado (200 g) contains a quarter of the daily amount of folic acid. Do not forget that folic acid is very important for cellular health. It also serves to avoid the different cellular changes that develop in our body when we have cancer. A study proves that avocado improves the quality of lactation and fertility. Moreover, avocado can also eliminate the morning feeling of nausea characteristic of pregnancy. So, it is essential to eat avocado every day when you have a child.
7. Contains a plethora of fibers
As we all know, getting enough fiber is essential for the intestines and the health of our body in general. It will prevent constipation. An avocado brings almost half of the daily fiber requirement to our body. A half avocado (about 100 grams) provides 5 grams of fiber or nearly 15% of the recommended daily fiber requirements. With 5.18 g of fiber per 100 g of flesh, it contains an interesting content that regulates the digestive system, thus preventing constipation.
Moreover, if you want to absorb nutrients more effectively, add avocado to your diet. It is scientifically proven that this fruit improves the absorption capacity of the body especially when it comes to carotenoids such as lutein, beta-carotene, and zeaxanthin.
8. Contains countless Vitamins and minerals
Avocado is a magnificent source of essential vitamins and minerals.
It is also rich in vitamin K, vitamin B5, and B6 and contains large amounts of vitamin C. Remember that vitamin C is antioxidant and essential for preserving the health of the immune system. Other benefits derive from the good functioning of the immune system, such as the improvement of brain function and the prevention of dementia.
Did you know that it contains more potassium than bananas? Yes, that’s true!
9. A healthy food
Avocado is a very healthy fruit. Recent studies prove that avocado includes glutathione and xanthophyll which helps against cancer and leukemia. Of course, a diet based on avocado is NOT the miracle solution but it is a simple food of good nutrition that helps the body greatly.
Moreover, Avocado is a complete fruit. With no less than 20 vitamins and minerals, a single avocado makes up 25% of your daily requirement for vitamin C, 39% vitamin K, 30% folate and 21% potassium. If you want to have a rich and complete diet, eat an entire avocado regularly.
10. Anti-aging agent
Avocado is an anti-aging fruit. It contains good fats and also fat-soluble vitamins, Vitamins E and A. It helps to fight the symptoms of aging and gives a young-look. Basically, it keeps the cell membranes and cells healthy and thus delays the natural aging process. It can be taken in any form to avail from its anti-aging benefits.
Science says it is even better than flavorless herbal teas, and it can be eaten in myriad ways. Its properties help against UV rays; make the skin softer and more supple. In short, good guacamole for everyone.
11. Improves blood pressure
The food is highly recommended to improve blood pressure. Its high potassium content helps eliminate the amount of excess sodium, which is one of the reasons for hypertension. Potassium is a nutrient that will never be adequate for your body. This nutrient has numerous important functions. Avocados are actually very rich in potassium. A 100-gram portion consists of 14% of the RDA, in comparison to 10% in bananas, which is a high potassium fruit.
Therefore, Avocado is an important fruit for you because it is very rich in potassium, and help maintain healthy blood pressure levels. A study also proves the potential of avocado against hypertensives.
12. Improves eyesight
The research concerning avocado is rather conclusive. The presence of carotenoids such as lutein and zeaxanthin improves eye health and prevents age-related deterioration of vision. Avocados are the richest foods in carotenoids, essential elements for the maintenance of visual faculties. Therefore, it is highly recommended in your food.
13. Prevents diabetes
Avocado contributes to the prevention of diabetes and is scientifically proven. Its consumption helps to lower the level of insulin and glucose present in the body. This is because they are low in carbohydrates. A study published in Nutrition Journal indicated that it is very beneficial for diabetes patients in lunch time and it doesn’t affect the blood sugar level.
Therefore, avocado, naturally sweet, can be a healthy alternative for people with diabetes.
14. Improves bones
Avocado is a source of vitamin K, which contributes to the fixation of minerals on the bones. Naturally, the fruit is rich in calcium and vitamin D essential for healthy bones. A benefit that is scientifically proven.
Avocado is also beneficial for people with arthritis. Arthritis is a condition that often develops with age. It becomes chronic and painful. According to one study, it appears that avocado and soy oil extracts can reduce the symptoms of arthritis to a greater extent.
15. Accelerates healing
Avocado is also rich in butyrous oil that has healing and trophic properties. In case of any wound, eating it every day will heal it greatly and your skin will develop even better than before. That is the reason that doctors highly recommend it to the wounded persons.
How to eat an Avocado
Recipe of making avocado on toast with egg
1. Peel the avocado and cut it into small pieces and then pour into a bowl.
2. Crush the avocado and squeeze half a lemon into the bowl. Mix with a spoon until you get puree consistency.
3. Add a piece of salt and pepper.
4. Spread this material on toast and pour in drops of olive oil. Add a poached egg on each slice of bread and a little more salt and pepper.
5. Now, enjoy the delicious breakfast.
Conclusion
So, by analyzing these benefits, we should eat an avocado every day because it is a fruit that is rich in nutrients such as vitamin C and potassium, therefore, it is good for your health. It has countless benefits especially for the prevention of diabetes or for blood pressure. It is also tasty in the salad or at breakfast. Therefore, add avocado to your diet, your body will thank you!