Avocados may have been a part of the South American diet but due to their high nutritional value and many health benefits they are popular all around the world. Avocados are considered berries and belong to (Persea americana) family. Avocados are versatile and can be easily incorporated into the regular diet. You can spread on toast with eggs for a nutritious breakfast, sliced in salads for added creaminess, mashed into guacamole for dipping, blended into smoothies for extra richness, or simply eaten on their own with a sprinkle of salt and pepper for a satisfying snack.
Health benefits of avocado:
1.Full of Nutrients
Our modern day diet lacks many important nutrients, especially micronutrients like vitamins and minerals. Avocado is full of such nutrients and helps you to fulfill your daily nutritional needs. Avocados provide many important nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate.
One large avocado of about 200 g provides the following nutrition (1)
- Calories: 322
- Fat: 30 grams
- Protein: 4 grams
- Carbs: 17 grams
- Fiber: 14 grams
- Vitamin C: 22% of the daily value (DV)
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Riboflavin (B2): 20% of the DV
- Niacin (B3): 22% of the DV
- Pantothenic acid (B5): 56% of the DV
- Pyridoxine (B6): 30% of the DV
- Folate: 41% of the DV
- Magnesium: 14% of the DV
- Potassium: 21% of the DV
- Copper: 42% of the DV
- Manganese: 12% of the DV
2. Good for Heart Health
One of the most important nutritional benefits of avocado is improving heart health. Avocados contain fibre, vitamins and minerals which are good for heart health. Avocados contain a compound called beta-sitosterol which is important for reducing the absorption of LDL (bad) cholesterol.
Avocados are also a good source of potassium which is a vital mineral for heart health. Some studies suggest that the high potassium and magnesium content of avocados is beneficial for blood pressure regulation. Maintaining blood pressure within range is essential to avoid heart diseases like heart attack (2).
3. Improves Vision
Consuming avocados helps to improve your vision. Avocados provide lutein and zeaxanthin, two important carotenoids compound important for eye health. These compounds form a pigment in the eye tissue that filters out damaging blue light and acts as an antioxidant to protect the eyes from free radicals.
Avocados are also rich in Vitamin E and healthy fats that enhance the absorption of protective carotenoids like beta-carotene and lutein from other foods.
4. Beneficial for Gut Health
Avocados benefit to improve gut health as they are rich in fibre. One large avocado provides 14g of fibre which takes care of half of your daily fibre requirements. Fibres help to improve the growth of healthy bacteria which are essential for gut health.
One study with 163 overweight participants found that participants who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower fecal bile acid concentrations and increased bacterial diversity compared to a control group (3).
5. Antioxidants and Anti-inflammatory Benefits
Avocados are rich in carotenoids, Vitamin C and Vitamin E. These nutrients provide antioxidant, neuroprotective, and cardioprotective benefits. These nutrients also fight free radicals that damage cells preventing you from chronic diseases.
6. Helps in Weight Management
One of the main reasons people include avocados in their diet is to reduce weight. Avocados are full of nutrients that promote satiety and help you manage your weight. Fibre intake is one of the most important factors for weight loss and avocados are rich in fibre. Incorporating fibre rich foods will help you in weight loss, improve satiety, and decrease abdominal fat (4).
7. Good during Pregnancy
Avocados are rich in folate which is excellent for fetal development. An avocado provides 41% of daily folate requirements making it must have food during pregnancy. Additionally, high fibre content in avocados helps to reduce constipation in pregnant women which is a common problem during pregnancy.
8. Prevents Osteoporosis
Avocados are rich in vitamin K, which supports bone health by aiding in calcium absorption and bone mineralization. Additionally, avocados contain vitamin D, magnesium, and potassium, which contribute to bone density and strength. Regular consumption of avocados as part of a balanced diet may help prevent osteoporosis and maintain bone health.
9. Helps Reduce Depression
Folate is crucial for synthesising dopamine, serotonin, and norepinephrine, essential neurotransmitters governing mood. Inadequate folate levels correlate with diminished neurotransmitter activity and heightened depression risk. Furthermore, folate aids in metabolizing homocysteine, transforming it into beneficial substances like methionine, consequently reducing its bloodstream levels.
10. Helps to Prevent Cancer
Avocados contain antioxidants like carotenoids and tocopherols, which may help combat oxidative stress and inflammation, potentially reducing cancer risk. Additionally, their high content of oleic acid, fiber, and various phytochemicals has been associated with lower rates of certain cancers, though more research is needed for conclusive evidence (5).
11. Protects from Chronic Disease
The monounsaturated fats found in avocados support optimal cholesterol levels, reducing the likelihood of heart disease. Avocado potassium aids in blood vessel relaxation, lowering blood pressure. Its fiber regulates carbohydrate digestion, minimizing blood sugar spikes and enhancing insulin sensitivity. Additionally, avocado’s fiber prevents constipation and lowers the risk of colon cancer.
12. Helps to Detox
The high fibre content in avocados helps in regular bowel movement. This helps the body to naturally detoxify itself. Studies have also found that avocados help promote good bacteria which helps to reduce inflammation and aggravation of the digestive tract (6).
Conclusion
Now that you have understood the multiple health benefits of avocados to your health, it is important that you start adding avocados to your diet. The benefits of eating avocados every day include protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health. Avocados are also very easy to incorporate into your diet. They can be mixed with salads, sandwiches or can be eaten as a fruit.
FAQs
1.What are the scientifically proven benefits of avocados?
Scientifically proven benefits of avocados include promoting heart health through healthy fats, lowering blood pressure due to potassium content, improving digestion and blood sugar regulation via fiber, and potentially reducing cancer risk through antioxidants and phytochemicals.
2. What are the secret benefits of avocado?
The secret benefits of avocado include supporting healthy skin and hair due to its rich vitamin E content, aiding in weight management, and providing a feeling of satiety and satisfaction.
3. When not to eat avocado?
Avoid consuming avocados if you have an avocado allergy.
4. How much avocado per day?
There isn’t a strict limit, but moderation is key. You can eat one or a half an avocado every day.