Avocado is one of the most nutritious and healthy fruits that you must have in your daily diet. There are numerous health benefits of avocado. It is rich in several B vitamins, vitamin C, vitamin E, vitamin K which are very important for your body. It is also a good source of potassium which is one of the most important minerals that your body needs. It is also as much beneficial for your skin and hair as it is for your overall health. Therefore in this post, I am going to discuss the amazing benefits of avocado for your health.
Avocado is thought to have originated in south-central Mexico. It is cultivated in tropical and Mediterranean climate across the world. Avocado contains a wide variety of fats. About 75% of an avocado’s energy comes from fat, out of which 67% of total fat is monounsaturated fat as oleic acid. Monounsaturated fat also called as good fat is very healthy for your body. It helps in lowering cholesterol levels and reduce the risk of heart disease. So let’s discuss the amazing benefits of avocado.
13 Health Benefits Of Avocado
1. Avocado Keeps Heart Healthy
Increase in the cholesterol levels is one of the main reason for heart disease. As per a study conducted on men of seven countries to know the relationship of serum total cholesterol and long-term mortality from coronary heart disease (CHD) in different cultures. It was found that across cultures, cholesterol is related to CHD mortality, and the relative increase in CHD mortality rates with a given cholesterol increase is the same(source)
Avocado is very healthy for the heart. It is a rich source of oleic acid which is a monounsaturated fat. It helps in lowering low-density lipoprotein cholesterol (LDL), commonly referred to as “bad cholesterol”. As per a study it was found that patients on the high monounsaturated fat diet saw lower LDL-cholesterol and triglycerides than those on the carbohydrate diet(source)
2. Avocado Lowers Blood Pressure
Avocado is loaded with potassium which makes it good for people with high blood pressure. It contains about 485 mg of potassium per 100 g. Potassium is such a mineral which helps normalize blood pressure. It balances the effect of salt on the body and helps kidney function properly.
According to a September 2012 report published by the Food Surveys Research Group, an increased intake of potassium lowers blood pressure. While a low intake may be one factor that contributes to the development of high blood pressure especially when sodium intake is high(source). Potassium counters the ability of sodium to increase blood pressure and also regulates your heartbeat. As per the Institute of Medicine, (IOM) recommendation for Adequate Intake of potassium is 4700 mg per day(source). So consult your medical expert to know how you can take avocado in your daily diet.
3. Avocado Contains Water Soluble Vitamins B And C
Water soluble vitamins like B-complex vitamins and vitamin C dissolve in water and are not stored by the body. They are eliminated in urine thats why we require a continuous daily supply of these vitamins in our diet. These water soluble vitamins perform important fuctions in your body and are vital for a good health. Avocado is rich in B-complex vitamins and vitamin C. So you can add this super fruit in your daily diet to replenish these essential vitamins in your body.
4. Avocado Is Packed With Fiber
Avocado is rich in fiber. There are two types of fiber soluble and insoluble. Both have important health benefits. Avocado contains about 25% soluble fiber and 75 % of insoluble fiber(source). Fiber can have important benefits for weight loss. Studies suggest that dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity(source).
A 3.5-ounce (100-gram) serving of avocado contains 7 grams of fiber, which is 27% of the Recommended Dietary Allowance (RDA). This rich content of fiber in avocado is also beneficial for reducing blood sugar levels. Studies suggest that the intake of adequate amount of fiber can reduce blood sugar levels(source).
5. Avocado Is Highly Nutritious
Avocado is a fruit with many benefits. It has various vitamins and minerals which are required in the healthy diet. It is often used with various dishes to make them more delicious and healthy. It is considered one of the most healthy fruits as it has a high nutrient value. Many health experts suggest to include avocado in the daily diet. Scientific studies suggest that avocado has some potential health benefits. It helps support cardiovascular health. It can also support weight management and healthy aging(source). There are many other benefits that avocado brings to the table.
Here are some of the important nutrients, in a single 3.5 oz (100 g) serving(source):
- Vitamin B6: 13% of the daily value (DV)
- Folate: 20% of the daily value (DV)
- Vitamin C: 17% of the daily value (DV)
- Vitamin E: 10% of the daily value (DV)
- Vitamin K: 26 % of the daily value (DV)
- Iron: 4% of the daily value (DV)
- Magnesium: 8% of the daily value (DV)
- Manganese: 7% of the daily value (DV)
- Potassium: 10% of the daily value (DV)
- Zinc: 4% of the daily value (DV)
As far as fats are concerned avocado contains highly monounsaturated fat which is 67% of total fat and low amount of saturated fat which is 14% of the total fat.
6. Avocado Aids In Weight Loss
Avocado is one of the most nutrient dense fruit. Many nutritionists advise to include avocado in the daily diet to boost weight loss. It is low in calories, low in carbs and full of fiber. These are the attributes of avocado which helps you lose weight. Since avocado is rich in fiber, it helps in keeping you full and satisfied for a longer time.
In one study conducted on 26 healthy overweight adults, it was found that those who were served meals with avocado felt 23% more satisfied and their desire to eat over 3-5 hours decreased by 28% as compared to other adults(source).
However, one thing you must understand that it is very important to have an active lifestyle along with a proper diet in order to lose weight. Now including avocado in your diet helps you have a nutritious diet under fewer calories. So avocado will support your weight loss mission from diet’s point of view.
7. Avocado Is Rich Source Of Protein
Avocado is one of the high protein fruit. Protein is very necessary for a healthy body. Your body uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. On the other hand, protein also boosts your metabolism which makes you burn more calories every day.
8. Avocado Improves Digestion
Avocado can help you with the digestive system. It has a rich amount of fiber which is considered good to prevent or treat constipation. There are two types of fiber one is insoluble fiber and other is soluble fiber. Avocado contains about 25% soluble fiber and 75 % of insoluble fiber(source). Insoluble fiber adds bulk to your stool which helps the stool pass more quickly through your bowels. On the other hand, soluble fiber absorbs water and forms a gel-like substance. This helps your stool pass smoothly through your bowels and improves its form and consistency.
Avocado is also a rich source of potassium which is very necessary for your digestive system. According to the Linus Pauling Institute, a deficiency in potassium can cause intestinal paralysis, which may lead to bloating, constipation, and abdominal pain(source).
Avocado is also high in B vitamins. The B-complex vitamins are very important for cellular metabolism and digestion. They help in the production of energy by metabolizing carbohydrates, fats, and proteins. They also help in maintaining normal appetite. A deficiency in certain B-vitamins can cause digestive issues. For instance, a folate deficiency can cause diarrhea. So if you are having digestive issues you can include avocado in your daily diet but make sure to consult your medical expert first.
9. Avocado May Relieve Symptoms Of Arthritis
More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people get older(source). Studies suggest that the use of avocado and soybean unsaponifiables (ASU) either alone or in combination with glucosamine and chondroitin sulfate can reduce Osteoarthritis(source). However, there is not enough evidence available that indicates the effectiveness of avocado itself on osteoarthritis.
10. Avocado Is Great For Vision
Avocado is very beneficial for your eyesight. It can save your eyes from damaging oxidative stress that leads to poor vision. It is high in antioxidants that include carotenoids lutein and zeaxanthin which can help protect your eyes from age-related macular degeneration and cataracts. (source). Its consumption also improves the eyesight.
11. Avocado Controls Bad Breath
If you are having a problem of bad breath then you can use avocado to get rid of it. Using mouthwashes and mouth freshener regularly may result in disastrous health effects such as cancer. Avocado juice cleanses your mouth and helps remove the bacteria in your intestine and gut that often create bad breath.
12. Avocado Makes Your Skin Glowing
Avocado does not just benefit your body from inside but also benefits you from outside. It can make your skin flawless and glowing by treating various skin ailments. It is very effective in treating acne. Its antibacterial properties help in fighting acne-causing bacteria. Its anti-inflammatory properties reduce swelling and redness. It also contains alpha-linoleic and linoleic acid which are essential fatty acids that moisturize and nourishes your skin.
Avocado contains vitamin E which is an antioxidant that fights free radicals and prevents cell damage. Free radicals are one of the main the reason for causing wrinkles. It is produced naturally in your body. If it is produced in abundance then it could damage cells which may speed along skin aging.
Avocado is also one of the most effective ingredients for moisturizing dry skin. It is loaded with vitamin C that helps in moisturizing and nourishing your dry skin. Vitamin C also increases the production of collagen and makes your skin look glowing.
Avocado can be very beneficial in evening skin tone. As I mentioned earlier avocado is high in vitamin C and Vitamin E, two powerful antioxidants that help in skin lightening by restricting the overproduction of melanin.
13. Avocado Keeps Your Hair Healthy
Avocado provides some essential vitamins to keep your hair healthy. It is high in vitamin A that ensures adequate sebum production and prevents hair from drying out. It also contains Vitamin D which creates new follicles for hair growth. It has powerful antioxidants that kill free radicals which could lead to dry scalp and damaged hair. Whereas vitamin B6 provides proper nutrition to your hair strands. It also has a soothing effect on the scalp and prevents scalp issues like redness, itching, and dandruff. It is also a rich source of amino acids that help build keratin, the special protein that builds up your hair.