The avocado is a unique type of fruit, it is not for nothing that it is called a “superfood” because it is extremely beneficial for our health. It also contains over 25 essential nutrients. For this reason, its daily consumption can help us deal with many health problems, as well as successfully balance our diet. Avocado is one of the most powerful fruits and here is why it is so:
100 grams of avocado contain:
- Vitamin K: 26% of the Recommended Daily Intake (RDI)
- Folic acid: 20% of the RDA
- Vitamin C: 17% of the RDA
- Potassium: 14% of the RDA
- Vitamin B5: 14% of the RDA
- Vitamin B6: 13% of the RDA
- Vitamin E: 10% of RDA
- Small amounts of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
It has the power to lower cholesterol and triglyceride levels
- Can significantly reduce total cholesterol levels
- Has the ability to reduce blood triglycerides by up to 20%
- Can lower LDL (“bad”) cholesterol levels by up to 22%
- Helps increase HDL (“good”) cholesterol levels by up to 11%
Avocado can aid digestion
With its creamy texture, it’s hard to believe avocados are a good source of dietary fiber. Experts recommend eating between 25-35 grams of dietary fiber a day for healthy digestion, and half an avocado can provide about five grams of it. Fiber helps us feel fuller.
Avocados improve bone health
Avocados contain carotenoids such as zeaxanthin and lutein, which have been linked to a reduced risk of joint cartilage damage, a major symptom of osteoarthritis. Eating foods such as avocados, soy or both can help reduce the risk of osteoarthritis.
The product is rich in antioxidants
Avocados contain a lot of lutein, zeaxanthin and carotenoids, which are important for health. These antioxidants help reduce the risk of cataracts and macular degeneration, eye diseases that often manifest as we age. Vision condition in the long run can be improved by consuming of this rich nutrient.
Avocados are rich in potassium
It has more potassium in one than a banana, although the latter is often cited as one of the main sources of this substance. Studies have shown that a lack of potassium increases the risk of heart disease and kidney failure.
High in healthy fats
Avocados are high in unsaturated fatty acids. These are healthy fats, including oleic acid. Scientists believe that it has a good effect on metabolic processes and helps fight cancer cells. The fats in its composition are resistant to heat oxidation, so the fruit and its oil can be cooked.
Be careful with excessive avocado consumption!
While it is extremely beneficial, as with any other food, eating avocados in large quantities will lead to weight gain. If excessive consumption of the fruit results in taking in more calories than one burns, the excess energy will be stored as fat around the waist.
It also contains short-chain carbohydrates, which can have a laxative effect when consumed in large quantities.
