7 Quality Health Benefits Of Avocados
Having a daily diet that incorporates lots of vegetables and fruits has always been associated with lower risks of developing diseases. According to results from several studies, most plant-based diets that include fruits like avocados can go a long way to help reduce your risk of developing obesity, heart diseases, diabetes, etc.
Avocados, the cream textured fruit that grows mostly in warm climates, has been linked to a number of health benefits. Also referred to as butter fruit, avocado is the only fruit known to provide an adequate amount of the all-important monounsaturated fatty acids. According to reliable researches, avocados are rich in nutrients and are known to contain about 20 essential minerals and vitamins. In this post, we will take an in-depth look at the health benefits of avocados as a way of encouraging you to start eating more of this nutrient-dense fruit if you have not been doing so. Let’s see some of the major health benefits of avocados:
Adding avocados to your daily diet has been found to help promote your heart health immensely. This is because avocados contain about 2 mg of a powerful plant sterol known as beta-sitosterol. Studies have shown that consuming plant-based sterols daily helps regulate your cholesterol levels. High cholesterol levels are a major causative factor of most heart-related diseases.
2. Avocados are filled with essential nutrients
Avocados have been found to contain lots of Vitamins B-6, C, E, and K, as well as folate, pantothenic acid, riboflavin, niacin, potassium, magnesium. lutein, omega-3 fatty acids, and beta-carotene. Each serving of avocado, which is approximately 40 g contains about 3 grams of fiber, 6 grams of fat, 64 calories, 3.4 g of carbohydrates and less than 1 g of sugar. The fact that most of the calories contained by avocados come from their fat content does not mean you should shy away from eating these nutrient-dense fruits.
The healthy fats avocados contain can help keep you full and satisfied for long, reducing your food cravings and curbing weight gain. Every cell in your body needs fat to carry out its natural functions. Eating healthy fats from avocados helps your body absorb more fat-soluble minerals, vitamins, and other nutrients. There are also indications that these healthy fats help nourish your skin and boost your immune system.
3. Supports Healthy Eyesight
Your eyes contain phytochemicals like lutein and zeaxanthin, which help give your eyes the antioxidant protection it needs to reduce risks of eyesight damage from UV rays. According to results from studies, avocados contain these phytochemicals in very generous amounts. Adding avocados to your daily diets will help reduce your risk of developing all types of eyesight defects, especially those related to aging. Also, the monounsaturated fatty acids in avocados support the effective absorption of all beneficial fat-soluble antioxidants like beta-carotene which help support your eye health.
4. Prevents Osteoporosis
Your bones need an adequate amount of vitamin K to grow and stay strong. Eating half of an avocado a day provides your body about 25% of the recommended daily intakes of the important K vitamin. People easily overlook vitamin K, but it is one vitamin your bones need to stay healthy and strong as you grow older. You must have heard about the importance of calcium and vitamin D for your bone health, but your body can’t absorb calcium efficiently without an adequate supply of vitamin K. Taking a diet rich in vitamin K also helps stop the excretion of calcium through urine.
5. Prevents Cancer
Researches have shown that adequate folate intake helps protect you against stomach, colon, cervical, and pancreatic cancers. This is probably due to the ability of folate to protect your body cells against harmful mutations in your RNA and DNA during the division of cells. Researches have also shown that the phytochemicals from avocado can inhibit the growth of cancer cells.
6. Helps The Formation Of Healthy Babies
Folates, also known as folic acids are found in avocados in adequate amounts. Taking avocados daily helps promote a healthy pregnancy, prevent miscarriages, and defects in babies. According to results from a recent study, there are lower incidences of birth defects in babies whose mothers take an adequate amount of avocados daily during pregnancy.
7. Improves Digestion And Prevents Digestive Disorders
Despite the creamy texture of avocados, they are quite high in fiber with about 6-7 g per half fruit. Eating foods rich in natural fibers helps prevent constipation and maintain a healthy digestive tract.
Now that you know the health benefits of avocados, you have no reason not to include them in your daily diet. If you want to enjoy better health and a much-improved quality of life, make sure you eat avocados daily. The best part is that this healthy and highly beneficial fruit is readily available at grocery stores and is easily affordable.