Amazing Benefits of Avocado You Should Know
Avocados are known as alligator pears and are among the most oily fruit worldwide. Avocados help lower cholesterol, inhibit and destroy oral cancer cells and protect against liver damage. The numerous unsaturated fats in avocados deliver high energy, stimulate fat burning and protect against severe heart disease and strokes. The avocado has a soggy greasy consistency and is just as healthy and especially nutrient-rich first foods for the baby.
Avocados are an excellent alternative to butter or mayonnaise. Avocados are a source of essential nutrients, and provide an abundant potassium, vitamin E, B vitamins, folic acid, fiber and a lot of health-promoting proteins.
What is an Avocado?
The avocado is a very oily fruit, available with a creamy texture in different varieties. The best known are Hass Avocado and Fuerte avocado. The Hass Avocado has a dark purple, very rough skin and is reminiscent of an alligator skin. The pulp is dark green and covered with a circular large seeds.
Fuerte avocado has a dark green, thinner and slightly smoother shell. The flesh is pale yellow and green at the edge. Fuerte Acocado has a conically shaped core and does not taste as nutty as Hass Avocado.
Avocado tree is a large evergreen tree that reaches a height of about 20 meters. It grows mainly in parts of Mexico, in Israel, California and Spain. Depending on the Avocado places the specific weight can vary up between 50 grams to 2.5 kilograms.
Avocado is Healthy
Avocado is rich in unsaturated fatty acids which are usually the healthiest fats. Researchers have found that a diet rich in unsaturated fats can improve insulin sensitivity. With the help of avocados, diabetic blood sugar levels can be reduced.Unsaturated fats also improve the lipid profile, lower cholesterol levels and support heart health.
Avocado Nutrition Facts
Avocados are a high source of fiber, potassium, copper and vitamins A, C, E, K, folic acid and vitamin B6. Half an avocado has 160 calories, 15 grams of healthy unsaturated fats and only 2 grams of saturated fat. Avocados contain an amazing variety of phytochemicals and phytosterols, carotenoids, flavonoids, alpha-linolenic acid (an omega-3 fatty acid) and oleic acid. Avocados contain very little sugar (less than 1 gram in a whole avocado).
Avocado Vitamin A: Many people have opinion of that carotenoids are mainly concentrated in the bright orange or red vegetables such as carrots or tomatoes. Despite the green skin avocados contain a spectacular series of carotenoids. Some researchers believe that the amazing variety of carotenoids in avocado is the key factor for the anti-inflammatory property of this fruit.
Body converts alpha and beta carotene to vitamin A which is essential for vision. Vitamin A also supports immune function, cell function, and cell growth.
Tip: The greatest concentration of beneficial carotenoids are in the dark green avocados near the shell.
Avocado Vitamin B : Avocados are valuable source of B vitamins. They provide vitamin B1 which is important for the function of the heart, muscles and nervous system. The vitamin B2 provides for production of red blood cells, and helps to release of energy from carbohydrates.Contained vitamin B3 in avocado supports the function of the digestive system, skin and nerves, and helps to convert food into usable energy. Vitamin B5 is essential for growth and plays a role in the production of hormones and cholesterol. And vitamin B6 in avocado helps the body to produce antibodies for fighting numerous diseases.
Avocado Vitamin E : Avocados have highest content of vitamin E among fruits. Vitamin E is an important vitamin for maintaining the overall health. It strengthens the immune system, helps to dilate blood vessels, prevents pathological platelet clumping and has effective anti-aging properties.
Avocado Potassium: Avocados contain more than twice amount of potassium from banana. Potassium is essential for maintaining an optimal sodium-potassium balance. An imbalance in this ratio can cause hypertension (high blood pressure), also interfere with bone metabolism and contribute to the emergence of a number of diseases.
Avocado Fats: Approximately 85% of avocado calories consist of fats. This fat is very unusual and has a lot of health benefits. Many of these fats consists of phytosterols, such as beta-sitosterol, campesterol and stigmasterol. They are the key of the inflammatory system and help the body to keep inflammation in under control. Their anti-inflammatory action has good results especially in arthritis.
The avocado also provides unusually high amounts of oleic acid. More than half of the total fat in the avocado is composed of oleic acid. Oleic acid is a unsaturated fatty acid and it is an incredible miracle fat: It helps to lower LDL cholesterol while HDL cholesterol is increasing, it provides long-lasting energy and a prolonged feeling of satiety. For this purpose, it supports the digestive tract transport molecules to form for fat, which increase the absorption of fat-soluble nutrients, such as carotenoids.
Avocado Proteins : Avocados contain 18 important amino acids. Unlike the protein in a steak, avocado protein can be easily absorbed and utilized by the body. It supports the cell structure, the growth of muscles and ensures quality good usable energy. The protein in the avocado is a wonderful alternative to animal protein products and provides a quantity of healthy nutrients, such as fiber and unsaturated fatty acids.
30 grams of avocado contains about 1 gram of plant protein.
Avocado Fiber: An avocado contains 10 grams of fiber and thus covers already ⅓ of their recommended daily requirement. The fiber in the avocado consist of about 75% insoluble and 25% composed of soluble fiber. Soluble fiber helps bowel, ensures an efficient bowel movements, prevents constipation and reduces the risk of colon cancer. The insoluble fiber controls appetite, provides a long-lasting feeling of satiety and consolidates the digested food.
What are the Benefits of Avocado ?
You can read the benefits of avocado at the following:
Avocado Benefits for Skin
The avocado oil is used for its nourishing and beautifying effect on the skin in many cosmetics. The omega-9 fatty acids in avocado help against skin redness, irritation and in repairing damaged skin cells involved. The amino acid glutamine in the avocado helps to clean skin and provides protection against harsh environmental factors. The D-manno-heptulose promotes the formation of collagen and specific amino acids and the antioxidant carotenoids help to cure age spots, scars and burns. Vitamin E has powerful anti-aging properties and provides protection from sunlight.
Vitamin C in avocado is responsible for the maintenance of elastin and collagen thereby it ensures elasticity and firmness to skin.
Psoriasis and skin diseases which can cause redness and irritation , blemishes and acne can be successfully treated.It is also recommended to mask apply on face.
Avocado Benefits for Dieting
Avocados contain about twice amount of calories as compared to other fruits. Despite the many calories, avocados are ideal for losing weight. These special fats increase satiety, reduce unwanted cravings, stimulate fat burning and help to melt the belly fat.
Avocado Benefits for Pregnancy
Avocados are a natural source of folic acid. An avocado already covers a third of the daily recommended amount of folic acid. Folic acid is essential for the development of a healthy fetus. It ensures the development of the brain and nervous system of the baby and is very important for the prevention of birth defects such as neural tube defects and spina bifida.
The avocado also contains iron, vitamin E, potassium and unsaturated fats. These nutrients are also essential for a pregnant or nursing woman.
Avocado Benefits for Baby
The creamy texture and mild flavor of the avocado makes it one of the best first fruits for babies. Hass Avocado mash is fed with a spoon to baby as snack.
Avocado Benefits for Brain
Avocados are also called “brain food”. They provide plenty of omega-3 fatty acids and natural vitamin E. It has been demonstrated that these two ingredients help prevent Alzheimer’s disease.
Avocado Lowers Cholesterol
Avocados are rich in a compound is called ‘’beta-sitosterol’’ which effectively reduces cholesterol levels in the blood.
Avocado Protects Heart
Avocados provide a rich variety of cardiac supportive nutrients. This includes vitamin E, which protects against the oxidation of cholesterol. The folic acid and vitamin B6 in avocado reduce dangerous levels of homocysteine in the blood
Avocado Benefits for Diabetes
Diabetes is a common result of incorrect eating habits and can carry heavy complications. The avocado helps in versatile manner against diabetes disease and reduces adverse health consequences.
- Unsaturated fats in avocados help effectively against insulin resistance.
- The vitamin C of avocado strengthens blood vessels and capillaries
- The high levels of potassium in avocados takes a more important role in diabetic.
- Potash promotes the maintenance of a healthy heart and helps to regulate blood sugar levels.
Avocado Against Osteoarthritis
Osteoarthritis is a debilitating disease of the joints which is associated with inflammation and cartilage damage of the joints. Overloading of a joint can be the cause of this disease as improper eating habits (such as pro-inflammatory foods).
Avocados contain high levels of unsaturated fats, phytosterols and antioxidants such as vitamin E, vitamin C and a variety of carotenoids. These nutrients have anti-inflammatory property and help to reduce the severe pain of osteoarthritis. Likewise, the degenerative joint destruction is reduced of this disease.