Top 10 Avocado Health Benefits and Nutrition Facts
Do you love eating avocados? Did you know that avocados are considered as one of the healthiest foods in the world? Some people may avoid avocados because they think it contains too much fat. However, the fats in avocados are healthy fats or monounsaturated fatty acids that promote better health and lower the risk of cardiovascular disease, obesity, and diabetes. This article will give you a complete overview of the avocado nutrition facts and its numerous health benefits. Here are the most common health benefits of avocado.
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Health Benefits of Avocado
An ideal diet, for those who want to get healthier, should consist of a variety of fruits and vegetables. Most nutritionists and doctors believe that eating a lot of fruits, such as avocados, can help decrease the risk of developing debilitating diseases like cancer and cardiovascular disease.
Promote Heart Health
Avocado is a very rich source of healthy fats or monounsaturated fatty acids, which can lower the risk of arteriosclerosis, or the hardening of the arteries that limits blood flow. This superfruit also contains a lot of fiber, potassium, magnesium, and beta-sitosterol compounds that can reduce your cholesterol level and high blood pressure. A study has shown that people who ate avocados have been observed to have a huge drop in their cholesterol level. With a more stable cholesterol level, this helps maintain a better cardiovascular health.
Helps with your Weight Loss
Some people actually believe that avocados can be fattening because they contain too many fats. However, this is a big misconception because eating avocados can actually help you feel fuller and satiated. Avocado is also an ideal fruit for losing weight because it is low in carbs, high in fiber, and keeps your blood sugar at a normal level.
One of the best health benefits of avocado is its ability to prevent cancer. In fact, avocado is included in the list of cancer-fighting foods. Avocados contain phytochemicals that are powerful enough to inhibit the growth of cancer cells. Another reason why avocados are considered as a cancer-fighting food is that of its monounsaturated fatty acids, which is effective in lowering inflammation. Avocados also contain beta-sitosterol, which protects the prostate and lowers the risk of prostate cancer.
High Levels of Potassium
Potassium is a very important nutrient for the human body. It is beneficial to various functions of the body and it helps reduce high blood pressure. Avocado is very rich in potassium. In fact, avocado contains more potassium than a banana. 100 grams or 3.5 ounces of avocado contains 14% of the recommended daily amount needed by your body.
Helps the Body to Absorb Vital Nutrients
You may be eating nutritious foods, but your body may not be absorbing all of them. Your digestive tract should be able to absorb the nutrients from the food, but some of them are fat-soluble, which means that it needs to be combined with fats in order to be utilized. Some fat-soluble nutrients include vitamin A, D, E, and K, and antioxidants. Avocado is a great source of healthy fats, which can help your body absorb the vital nutrients and not let them go to waste. You can put avocado in your salad so that you can fully absorb the antioxidants in the vegetables.
Perfect Food for Pregnant Women
According to experts, pregnant women should consume avocado because it contains high amounts of folic acid that can prevent birth defects. It also contains nutrients that are vital for pregnancy, such as B vitamin, vitamin K, and folate.
Promotes Better Eyesight
Avocado contains antioxidants such as lutein and zeaxanthin, which is very important if you want to have healthier eyes and better eyesight. Some studies have shown that these antioxidants can lower the risk of cataracts and macular degeneration.
Helps Avoid Liver Disease
Avocado is good for your liver. This amazing fruit can produce glutathione, which is an antioxidant that filters harmful substances from the liver and protects liver cells from damage. People who have liver disease are lacking in glutathione, so they need to consume avocados to increase their glutathione level. Avocado can also promote liver health because it is anti-inflammatory and it is rich in vitamin C and E, which gets rid of free radicals.
Good for Bone Health
Avocado is rich in vitamin K, which is essential for bone health. Eating half an avocado can already provide you 25% of the daily recommended intake of vitamin K. This fruit is good for bone health because vitamin K can increase calcium absorption and reduce the excretion of calcium through the urine.
Good for Digestion
Avocado is rich in fiber, which makes it an ideal fruit for your digestive tract. Eating half an avocado can already provide you with six to seven grams of fiber. Fiber can help prevent constipation, reduces the risk of colon cancer, and keeps the digestive system functioning properly.
Avocado contains high levels of folate that can lower the risk of depression. Folate can stop the buildup of homocysteine, which can inhibit the delivery of nutrients to the brain. Too much homocysteine can also disrupt the production of dopamine and serotonin, which regulates sleep and mood. The monounsaturated fatty acids in avocados can also lower the risk of depression and anxiety. The healthy fats can prevent the onset of any mental disorders because they can naturally balance the hormones.
Avocados can help detoxify and get rid of toxins from your body through regular bowel movement. Since avocados are rich in fiber, it helps in the daily excretion of toxins through the stool and bile. Dietary fiber can also help regulate the immune system and treat inflammation.
Avocado Nutrition Facts
Avocado is composed of healthy fats, carbohydrates, protein, and 70% water. One-half avocado contains about 109 calories, which means that 100 grams of avocado provides around 160 calories. Even though it contains a high amount of calories, it is mostly composed of healthy fats and fiber that your body needs to stay healthy. 68 grams of avocado or one-half avocado can provide you with the following nutritional value:
- 109 calories
- 10 grams of fat
- 6 grams of dietary fiber
- 6 grams of carbohydrates, mostly fiber
- 14 mg of vitamin K or 19% of DV
- 60 mg of folate or 15% of DV
- 343 mg of potassium or 10% of DV
- 6 mg of vitamin C or 12% of DV
- 5 mg of magnesium or 6% of DV
- 3 mg of vitamin E or 7% of DV
- 2 mg of pantothenic acid or 10% of DV
- 4 mg of vitamin B6 or 9% of DV
Most of the carbohydrates present in avocado are fiber. One-half avocado can provide you with 4.6 grams of fiber. Fiber can help normalize blood sugar levels and promote regular bowel movement. Fiber can also help you control your weight.
Avocado nutrition facts are not complete without mentioning its high amounts of monounsaturated fatty acids or healthy fats. Avocado is a unique and special fruit because it is probably the only fruit that is abundant in fatty acids. One of the fatty acids that can be found in avocado is oleic acid, which has the ability to reduce inflammation and is closely linked to treating cancer. Some of the health benefits of avocado oil and fats include regulating blood sugar levels and promoting heart and brain health.
Avocado is considered as one of the fruits having high amounts of protein. Avocado also has a very low sugar content, which makes it an ideal fruit to eat if you are trying to burn fat or build muscles.
Avocado contains phytonutrients such as polyphenols and flavonoids, which are anti-inflammatory compounds. These phytonutrients help lower the risk of degenerative disorders in the heart, skin, connective tissues, and other internal organs.
Vitamins and Minerals
Here are the complete vitamins and minerals avocado nutrition facts:
- Folate – it is important for normal tissue growth and cell function. This is also an important nutrient during pregnancy.
- Potassium – avocados are rich in potassium, which helps reduce high blood pressure and promote cardiovascular health.
- Vitamin K1 – this is an essential vitamin that helps in bone health and blood clotting.
- Vitamin B6 – this vitamin can help convert food into energy.
- Vitamin C – this vitamin is helpful in boosting immune functions and promoting healthy skin.
Avocado is rich in antioxidant phytochemicals such as lutein, glutathione, and beta-sitosterol, which can help protect you against various diseases. These antioxidants can prevent oxidative damage and help get rid of free radicals.
Avocados are rich in oleic acid, which can help boost brain activity and improve memory. With the help of oleic acid, your body can readily absorb carotenoids. Helping absorb essential nutrients like carotenoids is one of the best avocado health benefits. One of the most common carotenoids is beta-carotene, which can lower inflammation, boost immunity, and maintain good overall health.