Want to know the health benefits of avocado? This fruit is great for your body. I’ll share 21 of them to prove I am right :). I’m happy to share them with you; let us begin.
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1. Avocados are Nutrient-Rich
Although many of the calories in avocados come from fat, there is no reason for you to stop eating them. Avocados are full of beneficial healthy fats. These keep you satisfied and full. The omega-3 fatty acids they contain are great for every cell in your body.
When you eat healthy fats, you may help boost your immune system and have healthy skin. Avocado also helps absorb nutrients, minerals, and fat-soluble vitamins. As you can see below, the nutrients it contains far outweigh the fat.
1 Cup (Sliced)contains:
- Calories: 234
- Saturated fat 3.1 g
- Polyunsaturated fat 2.7 g
- Monounsaturated fat 14 g
- Potassium 708 mg
- Total Carbohydrate 12 g
- Dietary fiber 10 g
- Sugar 1 g
- Protein 2.9 g
- Vitamin A 4%
- Vitamin C 24%
- Calcium 1%
- Iron 4%
- Vitamin B-6 20%
- Magnesium 10%
Now let us look at the fantastic benefits of this tasty fruit, avocado.
2. Avocados and Osteoporosis
If you are like me and love avocados, you will be glad to know they are good for your bones. They may have positive effects on osteoporosis in the hips and knees, according to a health study
The vitamin C they contain is a powerful antioxidant that helps produce collagen. This protein, among other things, helps keep your cartilage and bones healthy.
3. Help Protect Your Liver With Avocados
Since avocados contain such powerful chemicals and healthy fats, they may also help with protecting your liver
The fatty acids and essential oils may help reduce inflammation throughout your body, including in the liver.
Packed with the powerful antioxidant glutathione, it helps filter out damaging materials. It also protects your cells from harm caused by too much stress, toxins, or poor diet.
The vitamins and minerals in this fruit support overall liver health.
4. Vitamin K In Avocados
Vitamin K supports healthy platelet function when taken as part of your diet. These small blood cells protect against excessive blood loss and help with clotting when you’re injured.
According to the National Institutes of Health, women and men need 90 and 120 micrograms of vitamin K, respectively. Avocado contains this vitamin, so you can be more confident you will not lose more blood than you should after an injury.
5. Health Benefits of Avocado for Athletes
We all know athletes must be healthy to perform at their best. So it should be part of your diet if you are involved in sports.
Since 75% of avocado is made up of monounsaturated fat, this helps to protect the heart.
Athletes also need to have excellent eye health. The carotenoids zeaxanthin and lutein are antioxidants found in avocados and support eye health.
Maintaining a strong immune system helps athletes avoid illness and recover quickly. The fiber in avocados will keep the gut healthy. The high amount of potassium also helps prevent cramps and maintain electrolyte balance.
6. Relieves Constipation
The high fiber in avocados helps relieve constipation. This lowers the risk of colon cancer and keeps a healthy digestive tract.
7. Avocado: Perfect Food When Pregnant
Avocados are a great food to eat during pregnancy. In the early stages, many women become nauseated or have morning sickness, as it is normally called.
Sour or salty foods can relieve many women. If you are in this category, avocado with lemon and salt could help. I remember lemon worked wonders for me with both my sons. Unfortunately, at the time I didn’t know about avocados. If I did, I would have included that. Although it is creamy and tasty, the fact that it doesn’t have much of a smell wouldn’t have affected me. We all know smells do play a role in making pregnant women vomit or have upset stomachs.
8. Potassium in Avocados
Bananas are often the food we are advised to reach for when we lack potassium. Would you, however, believe that avocado contains more potassium than bananas? One medium-sized banana usually contains 422 mg.
If you consumed a whole avocado, you would receive about 20% of your daily potassium requirement. One-half of an avocado (100 grams) contains 487 mg of potassium.
9. Avocados are a Super Fighting Food
The many powerful antioxidants, monounsaturated healthy fats, vitamins, minerals, and phytochemicals in avocados make them one of the best cancer-fighting foods.
Some of the antioxidants and phytochemicals found in avocados are:
- Oleic Acid: A wholesome monounsaturated fat that reduces inflammation and cancer risk
- Vitamin E: When this antioxidant is used, it may help reduce the risk in the reduction of getting breast cancer in women
- Carotenoids: Eating yellow and green fruits and vegetables may help prevent prostate, breast, oral, and head cancers.
- Lutein: This antioxidant might also help in the prevention of some cancers
10. Boost Your Brain Function
Avocados can support brain function because of the unsaturated fat they contain.
Blood pressure may be reduced when you eat monounsaturated fats. It has been linked to cognitive decline.
If you lower your blood pressure, the unsaturated fat in avocados may boost brain function.
11. Use Avocado for Dry and Damaged Hair
When your hair becomes dry, it can get split ends, breakage, and just become unhealthy.
Conditioners only coat the hair. The best way to save your hair is to moisturize and nourish the hair shaft. Avocado is one of those foods. That can do that job for you.
Avocados can unclog hair follicles and support new growth. Since they are rich in fatty acids, they will coat your hair shaft and help it retain moisture. The natural oils provide deep, long-lasting hydration.
Below is a great avocado hair recipe video to do before you shampoo your hair. It strengthens and moisturizes your hair well.
Avocado Hair Mask
12. Anti-Aging Properties
The skin is the largest organ. When we eat healthy fats, antioxidants, and good nutrients, it shows on the outside. If you want to look your best as you age, avocados can help.
Even with oils, lotions, and creams, they can only do so much for your skin. The best way is to work from the inside out.
Eating lots of fruits and vegetables is the best way to prevent those aging lines and dull-looking skin. The inflammation-fighting fatty acids that are found in avocados help give supple, smooth skin.
13. Preventing Bad Breath is One of the Benefits of Avocado
Snacking on this fruit can help keep your breath fresh. I know this isn’t something you would think about, but it’s true.
The creamy, rich flesh of avocados cleanses your mouth as you chew. You can eat a piece when you want to freshen up your breath or use it in your salads.
14. Antioxidant Properties
Avocados rank number one for containing lutein, beta-sitosterol, vitamin E, and glutathione. For reduced risks of getting cataracts, lutein and glutathione are great.
Glutathione is an antioxidant that fights free radical damage and oxidative stress.
15. They are Good For Diabetes
Avocados are beneficial and safe for people with diabetes. They can improve your overall well-being.
Having a healthy diet keeps us all feeling well. Those with diabetes are included, keeping your sugar balanced is a must. Avocados contain very little which is perfect.
16. Avocados are Useful for Weight Loss
If you have been trying to lose weight avocados can help. The healthy fats that are found in avocados are like those found in olive oil.
The fiber that is in avocado also keeps you full. This will mean going longer between meals and may also mean consuming fewer calories.
17. Eating Avocados Can Lower Cholesterol
Polyunsaturated and monounsaturated fats can help lower blood cholesterol levels. Avocado does not contain cholesterol. This makes it a heart-healthy food. The cholesterol benefits also extend even beyond this.
Eating one avocado daily will lower your LDL or bad cholesterol.
18. Fiber in Avocados
Fiber is very important, and getting it into your daily diet can be quite easy. You have to include some high-fiber foods in each meal. Some fibers can help with weight loss, constipation, heart disease, and having a healthy gut.
Avocados are one of those foods that are a good source of fiber. You can put them as a spread on your toast and in your salads.
19. Health Benefits of Avocado Oil for Arthritis
Arthritis is a disease that causes inflammation in the joints. It affects many people in the world.
Osteoarthritis is the most common type of arthritis. This is when there is a breakdown in the cartilage of the joints.
Studies have shown that when the extracts of avocado and soybean oils are used they may reduce the stiffness and pain caused by osteoarthritis.
20. Aids in Digestion
Many people experience digestive problems like gas, diarrhea, and constipation. About 15% of people also suffer from irritable bowel syndrome, which is a severe form of gut sensitivity.
Avocado is a superfood with loads of nutrients. The potassium it contains helps with a healthy digestive system. Since it is low in fructose it prevents you from getting gas.
21. Some Easy Ways Avocados Can Be Incorporated Into Your Diet
I think avocados are one of the most delicious fruits on this earth. I thought I would give you a few ways it can become a part of any meal you are having.
For breakfast, you can put a few slices on your whole-grain toast along with your egg. If you do not need the eggs try a spread with the avocado, a little pepper, and lemon.
We cannot forget lunch. A tasty whole-wheat wrap
When it is time for dinner you can put together a healthy salad. Make it with some healthy vegetables like red bell peppers, onions, tomatoes, cucumbers, etc and some avocado cut up in squares. Do not forget the olive oil vinaigrette.
I am sure that you have seen with these 21 benefits of avocados, that it is time for you to give them a try. They are so smooth, tasty, and best of all healthy.
