The avocado is a rather unique type of fruit- a single-seeded berry. Avocados contain nearly 20 vitamins and minerals, plus natural plant chemicals. Avocados are low in sugar and contain fiber, which helps you feel full longer. They are also rich in healthy fats and one of a few high-protein fruits with 18 important amino acids.
Some people avoid avocados due to their high fat content. There are some amazing avocado benefits for your health. Here’s why it’s worth eating more of this extremely healthy fruit. Read the avocado nutritional benefits.
1. Weight loss
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Many people would be surprised that a food high in fat and calories would be considered good for weight loss. However research has shown that monounsaturated fatty acids are more likely to be used as slow burning energy than stored as body fat. This slow burning energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are known for reducing hunger and appetite.
It was found that those who ate half of a fresh avocado with their lunch had a 40% less desire to eat for 3 hours after lunch, and a 28% less desire to eat 5 hours after as compared with those who ate lunch with no avocado.
2. Sexual health and fertility
Avocados are rich in vitamin B6 and folic acid which regulate sexual hormone functions. Also, vitamin B6 and potassium boost testosterone production in males. Old folklore mentions the Aztecs would lock up virgin daughters during avocado harvest time to keep them safe from farmers who may be sexually-aroused from eating too many avocados.
3. Skin care
The glutamine amino acid in avocados helps cleanse your skin and offers it enough protection against harsh environmental factors. The monounsaturated fats in avocado are also beneficial for improving your skin tone. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy.
Furthermore, Omega-9 fats in avocados can help reduce skin redness and irritation and are involved in repairing damaged skin cells.
Besides they can protect skin from wrinkles and other visible signs of aging with its antioxidant carotenoids, vitamin E which helps guard against photo-aging from sun exposure and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.
4. Eyes protection
Avocados are high in antioxidants and include carotenoid Lutein and Zeaxanthin, which are incredibly important to protect eyes from oxidative stress. These nutrients are also related to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly. So avocados are beneficial for eye health.
5. Heart health
Avocados are beneficial for heart health by reducing some related risk factors. They are rich in a kind of monounsaturated fat called beta-sitosterol which has been shown to be effective in lowering total blood cholesterol, LDL-cholesterol (bad- cholesterol) levels and blood triglycerides and increasing HDL (good cholesterol) levels.
Avocados are also a great source of potassium, which helps in controlling blood pressure levels.
Moreover, avocados’ vitamin B6 and folic acid, the natural vitamin E and the master antioxidant glutathione, avocados’ monounsaturated fat’s oleic acid are also recognized heart health boosters.
6. Fetus health
Avocados are rich in folate that provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in development of fetus brain and other vital organs and the prevention of birth defects, such as neural tube defect and spina bifida.
7. Digestion
Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine’s mucous lining. So, they can help to have better digestion.
8. Nutrients absorption
Avocado intake can dramatically increase nutrient absorption. Eating salad included avocados increased absorption carotenoids and nutrients five times than those who did not include avocados. Adding avocado or avocado oil to either salad can increase antioxidant absorption by 2.6 to 15-fold. So, this is an excellent reason to always include an avocado when you eat veggies.
9. Anti-aging
Being rich in antioxidants especially master antioxidant glutathione supports the liver and the nervous system and beneficial in preventing aging symptoms, boosts immune systems, slows aging process, and encourages a healthy nervous system.
10. Remedy for bad breath
Avocado’s rich, creamy flesh cleanses your mouth when chewed, so it acts like a natural toothbrush. It even gets rid of bacteria and food debris caught in your throat and intestines – that’s something that even the best floss and mouthwash can’t do.
So, avocados are an awesome food, nutritious and nutrients, tasty with powerful beneficial effects on health. Put more avocados in your diet.
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