Perhaps not all, but most have a liking to avocado. It is not just a delicious fruit, but also a nutritious one. But unlike most of the fruit, avocado is not rich in carbohydrates but in fats. Not just fats, but healthy fats.
Avocado comes from the avocado tree which scientific name is Persea Americana. It has many types. The types vary in color, shape, and weight. It can be black, green, or pear-shaped, weighing from 8 oz. to 3 lbs.
Hass avocado is the most popular type of avocado. Many referred it as the alligator pear because of its pear shape as well as its bumpy, green texture that resembles the skin of an alligator. To eat the yellow-green inside of the alligator pear, you have to discard its skin and seed.
Several studies have proven its powerful benefit to one’s health. No wonder most diet type cannot exclude avocado from it.
Anyway, we made a list of avocado health benefits which you may use as a reference as to why you have to like it even more.
Avocado Is Packed With Nutrition
If you are looking for super food, you might be looking for an avocado. It is full of nutrients; and various dishes, including guacamole, use it as one of its ingredient—sometimes it is used as the main ingredient. It is not surprising as avocado has a good flavor and also rich in texture.
It has been popular among the health conscious especially those that are in certain dietary plans. It is not a surprise. Avocado is consist of 20 minerals and vitamins. Mmm, that makes it even yummier! In fact, a hundred gram serving of it has:
- Vitamin E: 10% of the DV (daily value)
- Vitamin B6: 13% of the DV
- Vitamin B5: 14% of the DV
- Vitamin C: 17% of the DV
- Vitamin K: 26% of the DV
- Potassium: 14% of the DV
- Folate: 20% of the DV
Additionally, a hundred-gram serving has a small amount of vitamins A, B1 to B3, phosphorous, zinc, iron, copper manganese, and magnesium. This comes with 15 g of healthy fats, 2 g of proteins, and 160 calories. It has 9 g of carbs as well, however, 7 out of it are fiber. Thus, 2 g is the only net carbs that you can get from avocado, which conclude that it is a low-carb friendly plant food.
Bananas have Potassium, Avocados have Even More
If monkeys like bananas because of potassium, perhaps they will switch their favorite food after reading this part of the article.
Potassium assists in maintaining the electrical gradient inside the body cells plus it work with many different vital functions. Sadly, most people do not get enough potassium. But by eating avocado, you may also increase your potassium in the body.
Experts reported that avocados are rich with potassium. In fact, 14% of the recommended daily allowance (RDA) is enclosed in a 100-gram serving. Compare it with the 10% RDA a 100 gram serving of banana has.
Researchers have found that high consumption of potassium is associated with blood pressure reduction. In other words, it can also reduce the risk of kidney failure, stroke, and heart attack.
Contains Monounsaturated Fatty Acids
If you need food high in fats, you can count on avocados. It is considered one of the existing fattiest plant food.
Most of the calories it contains, as much as 77% of it, are from fat. But not just your ordinary fats. These are monounsaturated fatty acids called oleic acid, which is olive oil’s major component. Avocado’s oleic acid contents are what the professionals are looking to be responsible for most of the health benefits it possesses.
To give you a background, oleic acid is linked in decreasing inflammation. It has been shown useful in genes condition such as cancer.
Avocados are Rich in Fiber
Fiber has been linked to gut health. It promotes weight loss as well as blood sugar reduction.
What you might not know is fiber has to types: soluble and insoluble. Soluble fiber is close with the good bacteria in our stomach. They are what these bacteria feed on and it is vital for the optimal function of the body.
Seven gram of fiber is enclosed in a hundred gram serving of avocado. Seventy-five percent of these fibers are insoluble, while the remaining 25% is soluble.
Avocado is Heart-Friendly
Associated with heart disease is the sudden rise in the blood which includes high cholesterol and triglyceride.
Several controlled studies found out that the risk in having heart diseases can be lowered by eating avocado.
Another study shows that cholesterol level significantly reduces after avocado is included in a low-fat, vegetarian diet.
However, these studies are only short-term and the participants are rather small. For instance, the participants are ranging from 13 to 37 individuals only. The duration, on the other hand, is from one to four weeks only.
Avocado is an Eye Protector
Avocados are also high in antioxidants that are good for your eyes. These antioxidants are the zeaxanthin, lutein, and carotenoids. As you may observe, these antioxidants are vital in having healthy eye.
Many studies prove that these antioxidants can decrease the risk of macular degeneration and cataracts. Diseases that will affect eyesight and are common among adults. Thus, eating avocado has a positive effect on your vision over time.
Nutrient Absorption Assistant
Taking the nutrient inside your body is just one step to fully benefit from it. The next step is for your body to absorb the said nutrients.
Avocado has the capacity to help the body absorb the nutrients you are taking. So the food you are eating is not just simply dropping down to your stomach but the nutrients from it are also absorbed by the body.
Some nutrients can only be utilized once they are combined with fats. These nutrients are called fat-soluble. Some examples of it are the vitamins K, E, D, and A. By adding avocado or its oil to salsa or salad, it can promote the absorption of antioxidant up to 15 fold.
Therefore, we can conclude that avocado is not just nutritious fruit, but also a great help in absorbing nutrients from other plant food.