Avocados are a mainstay in many kitchens all around the world because they are filling, adaptable, and delicious.
Although avocados (Persea americana) are sometimes referred to be fruits and sometimes as vegetables, they are actually berries. They belong to the same plant family as the cinnamon tree, the Lauraceae.
Although they are indigenous to Mexico and Central America, avocados are grown all over the world, including in North America.
California produces the most avocados in the United States, with more than 5,000 farms there producing more than 400 million pounds of avocados annually.
These fruits are used in guacamole, salads, tacos, and other classic dishes in Mexican, Central American, and South American cuisine.
Due to its great nutritional value and numerous health advantages, avocados are quite well-liked in the health and wellness community.
In addition to providing information on nutrition, weight loss, and how to enjoy avocados, this article outlines 9 advantages of eating them.
Health Benefits of Avocado
Numerous health advantages can be obtained from a diet high in fruits and vegetables. For instance, it might lower the risk of obesity, diabetes, heart disease, and overall mortality while fostering a healthy complexion, hair, and energy level.
Here are 9 ways avocados can help you maintain a healthy diet:
1. Great Source of Nutrients
Many essential nutrients are deficient in modern diets, yet avocados are rich in many of them.
The nutritional profile for a 7-ounce (201-gram) avocado is shown below.
- Calories: 322
- Protein: 4 grams
- Carbs: 17 grams
- Fiber: 14 grams
- Fat: 30 grams
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Folate: 41% of the DV
- Magnesium: 14% of the DV
- Copper: 42% of the DV
- Potassium: 21% of the DV
As you can see, avocados are incredibly nutrient-dense fruits that are a concentrated source of fibre, good fats, and a variety of vitamins and minerals.
They are abundant in nutrients including magnesium, vitamin B6, vitamin C, vitamin E, and folate that are frequently absent from people’s diets.
Avocados are a great source of fibre, good fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate, among many other nutrients. Regularly consuming them could enhance the overall quality of your diet.
2. Healthy for the Heart
There are 76 milli grammes of beta sitosterol, a natural plant sterol, in every 100 grammes of avocado. Beta-sitosterol and other plant sterols can help keep cholesterol levels in a healthy range, which is crucial for heart health.
3. Reduce Depression Risk
Avocados are a good source of folate, which is crucial for good dietary health in general. Low folate levels have also been linked in studies to depression.
Homocysteine can interfere with blood flow to the brain and the delivery of nutrients if it builds up, but folate helps prevent this from happening. Excess homocysteine is associated with cognitive impairment, depression, and the synthesis of the neurotransmitters serotonin, dopamine, and norepinephrine, which control mood, sleep, and hunger.
4. Help Promote a Healthy Body Weight
Although there are many factors that affect weight, eating a healthy, balanced diet is perhaps the most crucial for preventing disease and for achieving and maintaining a healthy body weight.
Despite having a high calorie count, avocados are nutrient-dense and aid in satiety because of their high fibre and beneficial fat content.
According to research, eating a diet high in fibre foods, such as fruits and vegetables, may improve weight loss. In addition, those who consume more fibre tend to maintain better body weights in comparison to those who consume less fibre.
5. Reduce Heart Disease Risk Factors
Consuming nutrient-dense meals on a regular basis, such as avocados, may help prevent heart disease.
Avocados’ vitamins, minerals, good fats, and fibre all contribute to the cardiovascular system’s wellness.
According to study results, eating a diet high in avocados may help reduce heart disease risk factors, which may delay the beginning of heart disease.
The Hass Avocado Board provided funding for numerous studies looking into how avocados affect heart health. Although this doesn’t invalidate the study’s conclusions, some professionals contend that industry involvement in peer-reviewed research could influence outcomes.
6. A Smart Choice During Pregnancy
Nutrient needs greatly rise during pregnancy and breastfeeding.
For instance, throughout pregnancy.
- Potassium needs jump from 2,600 mg to 2,900 mg.
- Vitamin C needs increase from 75 to 85 mg.
- Folate requirements increase from 400 μg to 600 μg.
During pregnancy, your needs for folate considerably increase. Unfortunately, a lot of pregnant people worldwide don’t consume enough folate, which may raise the risk of pregnancy issues.
One avocado provides 27% of the daily recommended folate intake for pregnant women.
Consuming avocados can also help you meet the recommended dietary requirements for nutrients like vitamin C, potassium, and B6 that are required in higher amounts during pregnancy and lactation.
7. Protect You From Chronic Disease
Avocados’ monounsaturated fatty acids may help in the prevention of chronic diseases including cardiovascular disease.
Avocados are high in fibre, and evidence indicates that consuming the recommended amount of fibre may lower the risk of stroke, hypertension, diabetes, obesity, and several gastrointestinal illnesses.
The appropriate amount of fibre can also help obese people lose weight more quickly by improving insulin sensitivity, lowering blood pressure, and cholesterol levels.
8. They Can Improve Brain Function
Avocados are a great first food for babies because of their mild flavour and soft, creamy texture. Avos’ vitamins and minerals support a variety of bodily functions, including immunity, muscle and nerve function, brain function, and newborn growth and development.
9. Avocados are Naturally Detoxification
Regular bowel movements are essential for the expulsion of toxins through the bile and stool, and enough fibre encourages regular bowel movements.
Research has demonstrated that dietary fibre also supports microbial diversity and a healthy gut. This aids the body in maintaining a balanced population of bacteria. By doing this, the digestive tract’s irritation and inflammation can be lessened.
Conclusion
Avocados are remarkably nutrient-dense and particularly high in fibre, vitamin B6, vitamin C, potassium, vitamin E, folate, and copper.
Regular consumption of avocados may improve health in a number of ways, including preventing heart disease, enhancing the quality of one’s diet overall, increasing satiety, and enhancing intestinal health. They are also tasty and versatile, easy to add into your diet.