Stephanie D. Murillo
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Add Avocados to Your Diet and Get Various Health Benefits

Avocados are a nutrient-dense superfruit which offers amazing benefits for your health and appearance as well. Here, I’ve complied a list of health benefits of avocado which can compel you to eat this delicious food. According to an American study, nutrient-dense foods offer numerous vitamins, minerals, and other substances that have positive health effects, with pretty few calories. They contain low solid fats and minimize added solid fats, sugar, and other refined starches, as they add some calories but few important nutrients or dietary fiber. Nutrient-dense foods also reduce added salt or other compounds high in sodium because they naturally have dietary fiber. That’s why; avocados are completely wholesome for you. One-fifth of a medium avocado (1oz) contains almost 50 calories and provides about 20 vitamins and minerals, making it an ideal nutrient-dense food choice. In my previous post, i’ve discussed the surprising health benefits of Mangoes.

The Nutritional Facts of Avocados

  • They offer about 20 vitamins and minerals in each serving, including potassium, folate, and lutein,, which help in controlling various health diseases, such as blood pressure, eye diseases and more.
  • Avocados are an excellent source of B vitamins, which support you fight off infection and disease. They also provide you with vitamins E & C, and some natural plant chemicals which may help prevent certain cancer.
  • This superfruit is low in sugar and contains fiber which may help you feel full longer. According to a study, people who add a fresh avocado half to their lunch are less interested in eating during the next three hours.
  • Avocados are also rich in fat, but its monounsaturated fat, which is a “good” fat. This fat may help lower bad cholesterol when you eat this healthiest fruit in moderation.
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Avocados Nutrient Profile:

One serving of a 1-oz avocado offers about 20% minerals, vitamins, and phytonutrients; that’s why they are a good nutrient choice. Check out the nutrient profile of this healthy fruit:

Nutrient Name Amount per serving (1-oz) 2-3 thin slices
Dietary fiber 2g
Folate/Folic acid 27mcg
Iron 0.2mg
Magnesium 9mg
Potassium 150
Niacin (Vitamin B3) 0.6mg
Riboflavin (Vitamin B2) Less than 0.1mg
Pantothenic Acid (Vitamin B5) 0.4mg
Pyridoxine (Vitamin B6) 0.1mg
Thiamin (Vitamin B1) Less than 0.1mg
Vitamin E 0.59mg
Vitamin C 2.6mg
Vitamin K 6.3mcg


The Top 10 Health Benefits of Avocado

There are several amazing benefits for your health and appearance that you can get from this nutrient-dense fruit. If you want to improve your skin, lose weight, and reduce your risk of various life-threatening diseases such as diabetes, heart disease, and cancer, etc., you should eat avocado daily. Here are ten best reasons why avocado is so good for you.

Image credit by californiaavocado
Image credit by californiaavocado
  1. Lower your cholesterol level

High cholesterol is one of the significant risk factors for heart attack & stroke. So, start eating avocados and reduce your cholesterol level. Avocados contain folate and oleic acid which not only reduce cholesterol levels but also keep your heart healthy.

  1. Stabilize your blood Sugar

This superfruit also has beneficial monounsaturated fat that can slow the digestion and help keep blood sugar from boosting after a meal. A recent study has revealed that a diet high in good fats may help reduce insulin resistance and minimize the risk of diabetes. Try putting mashed avocados on whole grain bread instead of butter or mayonnaise.

  1. Lose your extra weight

If you’re fighting against extra weight, include avocados to your daily diet. This world’s healthiest superfruit contain 6-7 grams of fiber, including both soluble and insoluble, which your body needs to keep the digestive tract running smoothly. Apart from this, soluble fiber may also help slow the breakdown of carbohydrates in your body and help you feel full for longer. Furthermore, they also contain oleic acid, a fat that stimulates the part of your brain that makes you feel full. So, incorporate this healthiest food and shed pounds.

  1. Boost your eyes health
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Avocados are a rich source of lutein, a carotenoid that works as an antioxidant and helps protect against eye diseases. They also contain zeaxanthin, a powerful phytonutrient which is essential to eye health. They also have alpha-carotene and beta-carotene and tocopherol (vitamin E) which help you get more nutrients from other foods and reduce the risk of age-related macular degeneration.

  1. Reduce risk of certain cancers

Avocados hold a wholesome mix of antioxidant and anti-inflammatory properties which make them effective for reducing the risks of certain cancers, including skin, mouth, prostate, breast and colon. According to a study, the phytochemicals in avocados can encourage cancer cells to stop growing and die out.

Image credit by fill.life
Image credit by fill.life
  1. Stay away from depression

Another study shows that foods containing a high level of folate may help reduce the risk of depression or anxiety. Folate is a powerful nutrient which may prevent to the build-up of homocysteine which can spoil the circulation and delivery of nutrients to the brain. Excess homocysteine is also beneficial for the human body, as it can interfere with the production of the norepinephrine, serotonin, and dopamine, which normalize your mood, appetite and sleep as well.

  1. Control your blood pressure

Many people don’t get enough amount of potassium in their diet. And this deficiency can become a cause of high blood pressure, which is a significant risk factor for heart attack, stroke and kidney disease. Therefore, it is important to keep your blood pressure at a normal level. By eating potassium-containing foods like avocados, you can lower your blood pressure.

  1. Keep your facial skin glowing
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If you want to improve your skin tone and appearance, start consuming avocados on a daily basis. This superfruit has monounsaturated fats which may help in maintaining good moisture levels in the epidermal layer of your skin, and make your skin free from wrinkles, blackhead, and excess oil. Additionally, the omega-9 fats found in avocados may assist in reducing the skin redness and irritation, as well as repair damaged skin cells.

  1. Reduce arthritic pain

Millions of people in UK and USA are suffering from osteoarthritis, a painful condition featured by soreness and joint inflammation. Wheat, milk, sugar and corn are some common foods that can worsen the symptoms of arthritis. However, anti-inflammatory foods such as avocados are reported to decrease arthritic pain.

  1. Protect your unborn baby

If you’re a pregnant woman, then you should eat avocados. This superfruit can protect your unborn baby because it is an excellent source of folate. It is a vitamin which minimizes the risk of birth defects. According to a study, one cup of avocados provides almost a quarter of your recommended daily intake of folate.

Image credit by twopeasandtheirpod
Image credit by twopeasandtheirpod

After reading the above-mentioned health benefits of this nutrient-dense fruit, you would get enough motivation to eat this superfruit regularly. Make sure you would pick up a couple of avocados the next time when you go for shopping. Add this healthiest fruit to salad or smoothies and keep yourself healthy and live longer. See the Guacamole recipe by clicking here in which avocados are the key ingredient.

Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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