Proven
Health Benefits of Avocado
The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is
high in healthy fats.
Numerous studies show that it has powerful beneficial effects on
health.
Here are 12 health benefits of avocado, that are supported by
scientific research.
1. Avocado is Incredibly
Nutritious
What we refer to as “avocado” is the fruit of the
avocado tree, called Persea americana
This fruit is prized for its high nutrient value and is added to
all sorts of dishes due to its good flavor and rich texture. It is the main
ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health conscious
individuals. It is often referred to as a superfood… which is not surprising
given its health properties .
There are many kinds of avocados, and the shape (from
pear-shaped to round) and color (from green to black) can vary between them.
They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular type is called Hass avocado.
It is often called “alligator pear,” which is very descriptive
because it tends to be shaped like a pear and have green, bumpy skin… like an
alligator.
The yellow-green flesh inside the fruit is eaten, but the skin
and seed are discarded.
Avocados are very nutritious and contain a wide variety of
nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5
ounce (100 gram) serving:
·
Vitamin K: 26% of the RDA.
·
Folate: 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 the RDA.
·
Then it contains small amounts of Magnesium, Manganese, Copper,
Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3
(Niacin).
This is coming with 160 calories, 2 grams of protein and 15
grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are
fiber so there are only 2 “net” carbs, making this a low-carb friendly
plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally
don’t think that matters, but this is one of the reasons they are favored by
many “old school” experts who still believe these things are inherently
harmful.
2. They Contain More Potassium
Than Bananas
Potassium is a nutrient that most people aren’t getting enough of.
This nutrient helps maintain electrical gradients in the body’s
cells and serves various important functions.
Avocados are actually very high in potassium… with a 100 gram
(3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas,
which are a typical high potassium food.
Several studies show that having a high potassium intake is
linked to reduced blood pressure, a major risk factor for heart attacks,
strokes and kidney failure.
Bottom
Line: Potassium
is an important mineral that most people don’t get enough of. Avocados are very
high in potassium, which should support healthy blood pressure levels.
3. Avocado is Loaded With
Heart-Healthy Monounsaturated Fatty Acids
Again, avocado is a high fat food.
In fact, 77% of the calories in it are from fat, making it one
of the fattiest plant foods in existence.
But they don’t just contain anyfat… the
majority of the fat in avocado is oleic acid.
This is a monounsaturated fatty acid that is also the major
component in olive oil and believed to be responsible for some of
its beneficial effects.
Oleic acid has been linked to reduced inflammation and been
shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also pretty resistant to heat-induced
oxidation, making avocado oil a healthy and safe choice for cooking.
4. Avocados Are Loaded With
Fiber
Fiber is another nutrient found in relatively
large amounts in avocado.
Fiber is indigestible plant matter that can contribute to weight
loss, reduce blood sugar spikes and is strongly linked to a lower risk of many
diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut
bacteria in the intestine, which are very important for the optimal function of
our bodies.
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of
fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is
insoluble.
5. Eating Avocados Can Lower
Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world.
It is known that several blood markers are linked to an
increased risk.
This includes cholesterol, triglycerides, inflammatory markers,
blood pressure and various others.
The effects of avocado on some of these risk factors has been
studied in 8 human controlled trials.
These are studies where people are split into groups… one group
is instructed to eat avocados, while the other is not. Then researchers see
what happens to their blood markers over time.
These studies have shown that avocados can.
·
Reduce total cholesterol levels significantly.
·
Reduce blood triglycerides by up to 20%.
·
Lower LDL cholesterol by up to 22%.
·
Increase HDL (the “good”) cholesterol by up to 11%.
One of the studies showed that including avocado in a low-fat
vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37
subjects) and short-term (1-4 weeks), but the results were impressive
nonetheless.
6. People Who Eat Avocados Tend
to be Healthier
One study looked at the dietary habits and health of people who
eat avocados.
They analyzed data from 17,567 participants in the NHANES survey
in the U.S.
Avocado consumers were found to be much healthier than people
who didn’t eat avocados.
They had a much higher nutrient intake and were half as likely
to have metabolic syndrome, a cluster of symptoms that are a major risk factor for
heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower
BMI and significantly less belly fat. They also had more HDL (the “good”)
cholesterol.
However… correlation does not
imply causation and
there is no guarantee that the avocados caused these people to be in better health.
Therefore I don’t think this particular study carries much
weight.
7. The Fat in Them Can Help You
Absorb Nutrients From Plant Foods
When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them… move them from the
digestive tract and into the body, where they can be used.
Some nutrients are “fat soluble,” meaning that they need to be
combined with fat in order to be utilized.
This includes vitamins A, D, E and K… along with antioxidants
like carotenoids.
One study showed that adding avocado or avocado oil to either
salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant
foods that you are eating.
This is an excellent reason to always include a healthy fat
source when you eat veggies. Without it, a lot of the beneficial plant
nutrients will go to waste.
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