Health benefits of Avocado – Avocado has many benefits for health, include weight management, protection from cardiovascular disease, diabetes, treating osteoarthritis and also enhancing the absorption of nutrients for the body. Avocado can also reduces the risk of cancer, liver damage and deficiency of vitamin K that are associated with bleeding. Avocados can help in keeping your eyes healthy, protecting the skin from the signs of aging and the harmful effects of UV rays. Avocado can also in maintaining blood sugar levels and has antioxidant properties, it helps increase circulation, boost cognitive abilities and build stronger bones.
According to a recent research study found that avocado seeds are used for the treatment of hypertension, diabetes and inflammatory conditions, and also for improving hiperkolesterolemia. Another study also indicate that the consumption of avocado leads to improved diet quality and intake of nutrients, including a lowered the risk of metabolic syndrome.
Avocados has a high fatty acid content, but contain extremely low levels of cholesterol. Most people tend stop eating avocado because its high content of calories, thinking that it may add to their weight. However, the amount of calories in avocado is very small when compared with butter and other high-calorie dietary items. And also much of the fat content comes from unique sources, such as phytosterols, which are beneficial for a number of reasons.
Avocado is a fruit that is grown on Persea Americana, that is an evergreen tree from Lauraceae family, similar to oregano. Although the avocado does not resemble these relatives, but avocados are closely related to cinnamon and bay laurel, and it can grow up to a height of 65 feet. Avocados also called Climacteric fruits, this is because this fruit is only ripen after the harvesting, such as bananas. Avocados have a very thick skin that protects it frompesticides, so you don’t need to buy organic avocados.
Avocado is usually consumed raw or as a dessert whip, or in the form of salad with little salt and pepper. You can also use avocado as replacement for fat content (butter or oil) while baking or just as a replacement to mayonnaise in sandwich. In that case you add the same amount of avocado as any other fats. This is a good way to reduce your unhealthy calories intake. for example, 3.5 oz avocados contain 14.66 g fat, whereas same amount of butter contains 81g fat. Thus, avocados can be substituted for butter while baking, so you can cut down calories and still have delicious treat.
Nutritional Value of Avocado
Avocado is rich in various nutrients, vitamins and minerals. Avocados are a good source of monounsaturated fatty acids and has a low sugar content. Avocado is a good source of energy and also contains a number of vitamins and minerals. Avocados are rich in minerals like vitamin C, A, B6, B12, D, K, E, riboflavin, thiamin and niacin. Avocado contain calcium, magnesium, iron, copper, potassium, manganese, zinc and phosphorus. Avocados are also great source of dietary fiber, and a single serving provides more than 40% of your daily needs.
Avocado are rich in potassium and successfully balances the potassium to sodium ratio that is very important for the overall health of your body. According to the California Avocado Commission (CAC), a medium-sized Hass avocados contain nearly 22.5 g fat, and two-thirds of this fat is monounsaturated fat variety, and they are also very low in fructose. This fruit also has a unique collection of organic compounds such as flavonoids, phytosterols and caroteroid.
Health Benefits of Avocado
Avocado fruit has many benefits for health, this fruit is rich in nutrients and is considered as one of the best foods you can eat to get the daily nutrient your body. Avocados are most beneficial when eaten raw. Here are some of the benefits of avocado for health:
Good digestion: avocado is believed to be soothing for the intestine and it may help in digestion. They contain soluble and insoluble fibers that can help to keep your digestive system running smoothly. Both types of fiber are very important to the smooth running of your digestive tract. They stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, this can reduce the symptoms of conditions such as constipation and diarrhea. The large amount of fiber found in avocados (40% of daily requirement servings) makes this a very important for optimizing your digestive health.
Skin and Hair Care: avocado is rich in nutrients that are beneficial to keep your healthy skin. This will enriches skin that is dry, damaged or chapped. Avocados are added to a variety of cosmetics products because of its ability to nourish the skin with essential vitamins and also make it glow, and it can also used for nourishing dry and damaged hair. beta-carotene and lycopene are two of the organic compounds found in large quantities within avocado, have been connected to improving the health and tones the skin and eliminate the signs of premature aging. Avocado oil can helps in treating plaque psoriasis.
Liver Care: Avocados can reduce liver damage, this is because the content of certain organic compounds in avocado which helps in improving the health of the liver. Liver damage usually is caused due to hepatitis C. A recent study found that avocados may play a major role intoning up and protecting the liver from a variety of conditions.
Healthy Heart: The content of beta-sitosterol in avocados can help to maintain healthy cholesterol levels, this will make your heart healthier. Research studies shows that the intake of avocado can enhance antiatherogenic properties of HDL cholesterol, that can help in protecting your heart from atherosclerosis, vascular disease that is also known as arteriosclerotic. A very high content of potassium in avocados make it powerful fruit in the fight against hypertension. Potassium is a vasolidator which relaxes the tension of blood vessels and arteries, which can reduce the likelihood of clotting, strokes and heart attacks.
Healthy Eyes: The content of carotenoids like lutein and zeaxanthin in avocados can help protect your eyes against cataracts, eye diseases related to age and macular degeneration. This condition is often caused by free radicals which accumulate in the tissues of your eyes. And a special carotenoid antioxidant activity neutralizes the harmful effects of free radicals.
Anti Cancer Properties: Avocados can reduce risk of exposed cancers, including breast cancer and prostate cancer. This is because the content of carotenoids and monounsaturated fat in avocados, that both contribute to the significant reduction of cancer. Avocado also contains Glutathione, which is an antioxidant that protects the cells from cancer and the harmful effects of free radicals. The list of antioxidants and anti-inflammatory compound in avocados is impressive, and it’s almost difficult to determine that one has a largest impact. Many studies have been done on oral, skin, and prostate cancers, and the result is surprising, the results show instead of metastasizing, the content of organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death).
Antioxidant Properties: avocados is rich in vitamins C and E that can help boost antioxidant properties on your body. Vitamin C recycles vitamin E and also helps reduce the oxidation of bad cholesterol or LDL cholesterol. Avocados also rich in antioxidants such as epicatechin, neochrome, violaxanthin, and about a dozen others. Antioxidants can neutralize the effects of free radicals, that are the dangerous byproducts cellular metabolism. And they are responsible for dozens of serious conditions in the human body, like cancer, cardiovaskular disease, premature aging, cognitive disorders, vision problems and many other diseases.
Healthy skin: this is because avocados contain many vitamins and minerals that can make your skin healthier. the content of carotenoids in avocados helps reduce UV-induced inflammation of the skin due to exposure to sun. The oil made from avocados can help protecting the skin against sunburn damage. Avocados are also rich in beta carotene which can be enzymatically in provitamin A, which may protect the skin from a variety of conditions and due to the damaging effects of the sun.
Bones Health: Avocados contain carotenoids like zeaxanthin and lutein, that are associated with a reduced the risk of damage to the cartilage (osteoarthritis symptoms). Avocados are also rich in essential minerals such as zinc, copper, phosphorus and trace amounts of selenium and calcium. All of these are connected to lowered the risk of osteoporosis and improvements in bone mineral density.
Weight Management: Regular exercise, along with a healthy diet, they are is very important in weight management. and avocados are fruit that gives nutritional value on your body and also support weight control. Recent studies have shown a number of beneficial effects of avocados on weight management.
Anti Aging: Avocados contain compounds such as xanthophyll which have antioxidant properties. Studies found that an intake of xanthophyll can decrease signs of aging process on various parts of the body.
Blood Glucose Levels: Apart from the fruit, the leaf extracts also provide health benefits. A study conducted on non diabetic and diabetic rats shows that avocado leaf extract can help in lowering blood glucose levels. For patients with diabetes, the metabolism of starch-based foods into simple sugars such as glucose can cause spikes and plunges that are can be harmful to diabetics. Fiber can helps to slow down the damage of food into unsable sugar, so that it is absorbed by the body in a more balanced way. Mostly of carbohydrates in avocados are made up of 7 carbon sugars, that is highly rare form of sugar that actually inhibit the enzyme hexokinase. This will help control the way avocados that glucose metabolized by the body, so as protecting the overall health of diabetic patients.
Nutrients Absorption: The best way for consume the avocados are eaten along with other fruits and vegetables. This is because the nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoids antioxidant molecules, that may help protect the body against free radical damage, and it increase three to five times when a salad is eaten with avocado.
Arthritis: Avocados has anti inflammatory properties, and between the wide range of phytochemicals, carotenoids, phytosterols, flavonoids, omega-3 fatty acids and fatty alcohols, avocado is one of the best foods for reducing inflammation in tissues, joints and muscles. Research shows that by consuming a proper amount of avocados has frequently shown the symptoms and associated pain of arthritis can be efficiently reduced.
Dental Care: Consumption of avocados can helps preventing bad breath, mainly caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving the digestive health, and the antibacterial and antioxidant flavonoid content in avocados can also kill the bacteria in the mouth which can result in bad breath. This fruit have also been connected with preventing oral cancer.
Morning sickness: Avocados can help to overcome nausea and also queasiness during pregnancy, this is because the avocado contains vitamin B6 that is commonly connected to reducing nausea and vomiting.
Avocado – Health Concerns
Health problems which may be posed by the consumption of avocados:
Avocado can cause migraine (a common types of headache). Symptoms of migraine generally such as nausea, vomiting and sensitive to light. Care must be taken and avocado consumption of avocados should be avoided if these symptoms are experienced.
source : https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-avocado.html
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