Health Benefits of Avocado | 10+ Effects of Avocado on Your Health
Health Benefits of Avocado | 10+ Effects of Avocado on Your Health
The avocado (Persea americana) is a tree, long believed to have originated in South Central Mexico, classified as a member of the flowering plant family Lauraceae. The fruit of the plant, also called an avocado (or avocado pear or alligator pear), is botanically a large berry containing a single large seed.
Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Avocado trees are partially self-pollinating and are often propagated through grafting to maintain a predictable quality and quantity of the fruit.
There is seemingly no end to the long list of health benefits avocado is capable of delivering, making it truly one of the best fruits on the surface of the earth. Yes, the versatile avocado is a fruit, being one of the very care fatty fruits found on the planet. From its utility in numerous recipes, to its creamy and delicious taste, everyone can benefit from increasing their consumption of avocado.
Below are some health benefits of avocado;
Avocado Is Rich In Plant Compounds
Aside from being a rich source of vitamins, minerals and healthy fat, avocado is a rich source of plant compounds that is responsible for a lot of its health benefits namely:
Carotenoids – Avocados contain carotenoids like lutein and zeaxanthin that are beneficial to our eyes and lowers the risk of age-related eye conditions.
Persenones A and B – These antioxidants help prevent various forms of cancer and inflammation.
D-Mannoheptulose – This is a type of sugar found in Avocado that is claimed to help control blood sugar levels.
Avocado is rich in carotenoids – a type of antioxidant. Combine it with healthy fat will help improve the absorption properties of these antioxidants.
Avocado Stocks Heart-Healthy Monounsaturated Fatty Acids
Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
Avocado Can Function As Aphrodisiacs
Avocados right from time were believed to be strong aphrodisiacs. Even though they are not true aphrodisiacs in the sense of the word, they were definitely on to something. Avocados are rich in saturated fat, which is important in the synthesis of testosterone.
It is no coincidence that modern diets that seek to actively restrict fat intake coincide with lowest testosterone levels, and with it, low sex drive. So indirectly, avocados are indeed aphrodisiacs.
Helps With Diabetes Management
Diabetes control is tough, with not many foods offering decent support. Many people try to find better carbohydrate sources, but often that alone is insufficient.
However, avocados are not your average carbohydrate heavy fruit, as they contain lots of good fat, which acts to slow the absorption of sugar into the blood stream. Since type 2 diabetics also have poor insulin sensitivities, it is a good course of action to slow down the speed of absorption to allow insulin a greater time to process the carbs.
Avocados Can Lower Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world. It’s known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Eight controlled studies in people have examined the effects of avocado on some of these risk factors.
These studies showed that avocados can:
Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
- One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile.
Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.
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Helps In Weight Management
Avocado helps you lose weight. There are several factors involved with successful weight management, to be sure.
However, a healthy metabolism is a very influential factor in maintaining a healthy weight. So adding metabolism-supporting foods into your diet can have a huge impact on your success.
Your metabolism is responsible for processing food intake. And when that process slows down the food has time to convert into fats, adding extra weight onto your body.
The good news is that avocados can help reduce the risk of metabolism complications.
Avocados are also full of healthy protein and fats to keep you fuller for a longer stretch of time.
Avocados are Vitamins C and K Enriched
Vitamins and minerals is what keeps our bodies running smoothly. When we can find a food source that contains multiple vitamins in the same place, our diet planning sure gets a lot smoother.
Avocados are fantastic sources of both Vitamin C and Vitamin K.
Vitamin C, for example, boosts your immune system like none other. And helps protect against infection and disease.
On top of that, Vitamin C supports healthy skin and bone growth.
Your body does not create Vitamin C. So all of your Vitamin C has to be supplemented with healthy, outside foods like avocado.
Vitamin K isn’t as abundant in foods as Vitamin C. So if you can eat foods rich in Vitamin K, do it.
Improve blood flow
It is responsible for maintaining healthy blood flow in your body and for building proteins in your body.
Proteins play a huge part in cell development, so ensure you’re doing your part to support healthy cell development by getting in your avocados.
Avocado Can Help Your Skin Glow
Your skin needs healthy oils for nourishment and glow. But if you’re consuming unhealthy oil, it will reveal itself on your skin.
Avocado rich in healthy fat that translates to beautiful skin.
Moreover, studies have indicated that avocado does more than offer healthful fats. It actually supports collagen metabolism for your skin.
Supporting collagen metabolism not only makes your skin beautiful, but helps it heal faster (in case of cuts or breakage) and helps your skin age gracefully.
Contain Essential Folic Acid
Folic acid is important for DNA replication in all humans, but is even more important during pregnancy. It is advised that all women consume a supplement enhanced with folic acid, but avocados are an excellent source.
Folic acid helps prevent the development of deformities in the womb, such as a condition called spina bifida.
Avocado Helps Speed Up Wounds Healing
Avocados can help speed up the healing of wounds, by modulating immune system activity. Ensuring that recruitment occurs in a timely fashion helps overall healing by cutting down recovery time.
Avocados are Awesome For Expecting Mothers
One other nutrient (among many) that can be found in avocados is folate. Folate (or Folic acid) is an essential nutrient that helps in the baby’s development inside the womb.
Getting in the recommended amount of this nutrient can also help decrease the likelihood of the child being born with birth defects.
Avocado is also rich in Vitamin B. Vitamin B helps with the baby’s neurological development. Research shows that Vitamin B in the form of avocados may also ease the mother’s morning sickness.
Offers Natural UV-Ray Protection
Just when you thought avocados couldn’t get any cooler, here it is: avocados actually have fatty alcohols that strengthens your cells to act as a protectant against harmful UV rays.
The secret goes back to the avocado’s legendary anti-inflammatory abilities and their antioxidant properties.
One of the ways that free radicals enter your system is through UV rays.
Over-exposure can lead to a lot of free radicals in your system. But with avocados using their antioxidant properties to ward off free radicals, you don’t have to worry quite as much about sun exposure on your skin. Truly, avocados work to protect your body from the inside out.