You must have tried the fruit avocado. It is unique kind of fruit. Most of the fruits are primarily high in carbohydrates while avocado is rich in fats and those too healthy fats. According to studies, avocado is a powerful fruit having beneficial healthy effects. Well, if you have not heard about its benefits then read it aloud so that others may also get to know about it.
The Nutritious Value
Avocado is the fruit that grows on avocado tree which is known as Persea Americana. It is the chief constituent in guacamole and has high nutritious value and is the ingredient of almost all dishes because of its favor and great texture.It is also called the super food and it has been referred as it is due to healthy properties. Now-a-days, it has become favorite food for those people who are health conscious.
Avocado comes in different shapes that can be pear shaped or round as well. It can be of different colors from green to black and its weight also varies from 220 grams to 1400 grams.
However, the famous one is Has Avocado.
Avocado is also known as ‘alligator pear’. The name itself describes the fruit as it is of pear shaped and is of green color and bumpy skin as an alligator.
After discarding the seed and skin, the flesh of yellow-green color is eatable.
It is a nutritious fruit containing several nutrients that includes different vitamins and minerals. Well, here is an illustration of the nutrients in 100 grams of serving-
- Vitamin E- 10% of RDA
- Vitamin C- 17% of RDA
- Vitamin K- 26% of RDA
- Potassium- 14% of RDA
- Folate- 20% of RDA
- Vitamin B5- 14% of RDA
- Vitamin B6- 13% of RDA
Along with these vitamins it contains Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Vitamin A, B1, B2 & B3. It contains 160 calories, 2 grams protein and healthy fats of 15 grams. It is a low carb plant containing 9 grams carbs and out of these 7 is fiber. So overall, it has 2 carbs only. Avocados have low saturated fat and do not contain sodium or cholesterol. The Fact- Avocado is a pear shaped and green colored fruit, also referred as ‘alligator pear’. It is rich in fiber, healthy fats and other important nutrients.
Most people are deprived of Potassium as nutrient. Potassium maintains the electrical gradients in cells and performs important functions in the body. Avocados are highly rich in potassium. In 100 grams of serving it contains 14% of RDA which is 10% as compared to bananas.
Various studies have proven that potassium intake is vital for human body and reduces the risk of several diseases such as heart attacks, kidney failure and strokes.
The Fact – Avocados are rich in Potassium content that people do not get in enough amounts. It is highly recommended to maintain the blood pressure levels.
Avocado is the plant with the highest fat content that makes it a high fat fruit. 77% calories are from fat. But the truth is that it does not have fat. Maximum fat is in the form of oleic acid. Oleic acid is a monounsaturated fatty acid and is a major component in olive oil. Olive oil has health beneficial effects. Oleic acid is also linked to concentrated inflammation and studies proved that it has great impact on the genes that are associated to cancer.Fats present in avocado are resistant to heat induced oxidation that makes avocado oil healthy and safe for cooking.
The Fact– Avocados and avocados oil have monounsaturated fat- oleic acid that has healthy benefits.
Fiber is present in large amount in avocado. Fiber reduces the risk of various diseases and is linked to weight loss and reduced blood sugar. However, there is distinction between soluble and insoluble fiber. Soluble fiber feed the friendly gut bacteria in intestine that is very important for the optimum function of body.
A serving of 100 grams amount of avocado has 7 grams of fiber. It is the 27% of the recommended amount of daily dose. 25% of the total fiber is soluble fiber while rest is insoluble in avocado.
The Fact- Avocados are rich in fiber that helps in weight loss and balance the metabolic rate.
Lower Cholesterol and Triglyceride Level
Heart disease causes the maximum death rate over worldwide. It is a hard fact that several blood markers are connected to an enhanced risk.
It inculcates cholesterol, blood pressure, inflammatory markers, triglycerides and various others.
These impacts are based on the studies of 8 human controlled trials and the risk factors were observed. Studies are based on the groups of people that are divided into two groups- the one who is asked to eat avocados and the other is not. Then the observations are made on blood markers. The impacts are listed as-
- Cholesterol levels are reduced significantly.
- Blood triglycerides are reduced by 20%.
- LDL cholesterol is reduced by 22%.
- HDL cholesterol is increased by 11%.
If avocado is eaten in low fat vegetarian diet then it improves the cholesterol profile. However, the studies were carried out over small subjects and for short term and the consequences were impressive.
The Fact- Including avocados in your diet reduces the heart disease risk factors such as LDL cholesterol, HDL cholesterol and blood triglycerides.
Avocados Takers are Healthier
A study was conducted over the people who take avocados in their diet.
The avocado eaters were observed to be healthier than the people who did not take avocados. The avocados consumers were having high nutrient intake and were observed half to have symptoms of metabolic syndrome that is the major risk of diabetes and heart diseases.
Avocados consumers were also seen with less weight lowered BMI and reduced belly fat. Those people had more HDL cholesterol which is good.
The studies also said that this correlation does not show causation and does not give guarantee of better health.
The Fact- The studies showed that the people who ate avocados were healthier and lesser risk of metabolic syndrome.
The Fat Absorbing Nutrients
The amount of nutrients that we intake is not the only thing. The ability to absorb them is the matter concerned. The nutrients that are fat soluble must be paired with fats so that they get utilize. It involves Vitamin A, Vitamin D, Vitamin E and Vitamin K with some anti oxidants such as carotenoids.
A study showed that having avocado or avocado oil to salad or salsa enhances the antioxidant absorption multifold. So, it can be illustrated that not only avocado itself is nutritious but also enhance the nutritious value of other food that you eat.
That is one of the prime reasons to add it into your diet while having vegetables otherwise the nutrients of those plants will be wasted.
The Fact- Studies observed that the avocados intake with vegetables increases the antioxidants amount.
Protect your Eyes
Avocados are rich in antioxidants. The nutrients Lutein and Zeaxanthin are extremely important for eye protection. Studies also show that some of these nutrients are associated with reduced risk of cataracts and macular degeneration that are widely common in elder.
So, avocados consumers should have great benefits for eyes for a long time.
The Fact- Avocados are rich in antioxidants and have nutrients- Lutein and Zeaxanthin that are important for eye health and reduce the risks of mucal degeneration and cataracts.
However there is not much evidence of avocados in preventing the cancer. But a study showed that could help in reducing the impact of chemotherapy in lymphocytes. The extract also inhibits the growth of cancer cells. These studies were performed in isolated cells, so it really does not prove.
The Fact- Studies have shown that avocados help in reducing the growth of cancer cells and also reduce the impacts of chemotherapy.
Relieve Symptoms of Arthritis
Arthritis is a common problem in inhabitant of Western countries. Arthritis is of many types and is a chronic problem that people face for the rest of live.
There are different studies that show that avocado extracts and soybean oil, called Avocado and Soybean unsaponifiables reduce the risks of bone arthritis, known as osteoarthritis.
However, it is still not clear whether avocados have this effect or it is just the extract.
The Fact – Various studies have shown that avocados extract and soybean oil helps in reducing the osteoarthritis.
Helps in Losing Weight
There are some evidences that prove that avocados intake helps in reducing the weight. A study was conducted over two groups- the one being that added avocados to their diet while other one being the pne that did not add the avocados to their diet. These groups were asked some questions about hunger and satiety. The group eating avocado were observed to be 23% more satisfied and had 28% lesser desire to have food in next 5 hours.
It this study is true for long temr then certainly avocados in your diet would help you to eat some calories and an easier schedule to stick to a healthy chart.
Avocados are rich in fiber and low carbs friendly. These two aspects helps in losing weight and is significant in temrs of a healthy and real food based diet.
Delicious and Easy to Integrate with Diet
No doubt avocados are healthy. They are delicious too and can be added to any types of diet. It can be added to salads and any other recipe or you can also scoop it out and eat plain.
Avocados are rich, creamy and have fatty texture. They can be blended well with other ingredients. The noteworthy one is guacamole. It is one of the most famous recipes that include different ingredients such as salt, garlic, lime and some other flavors that completely depend on your recipe.
The avocados take time to ripen and soft when it is ripen completely. However, the nutrients of avocados oxidize quickly when it is fleshed. But adding lemon juice does not let it oxidize it too soon.
If you want to add avocado to your diet chart then you are recommended to watch the video so that you may get to note the points to pick, prepare and eat it in proper manner.
The bottom line is that avocados are healthy and delicious food that are rich in nutrients that are not found in day-to-day diet. They keep your weight maintained, keep your heart healthy and are incredibly tasteful. So, what else you expect from a food? Grab it now.