As it turns out, there's a good reason why people love this green fruit. In addition to being delicious, it is also very nutritious and rich in nutrients that are beneficial for you. Not to mention that there are countless recipe variations!
We talked to a number of specialists to find out more about the advantages avocados offer for your health and why you should include them in your diet.
health advantages of avocado
Avocados improve vision
Many of us have worsening vision as we age. Lutein is an antioxidant found in our eyes and is present in avocados. According to Laura M. Ali, MS, RDN, LDN, eating more lutein-rich fruits and vegetables can help lower the risk of macular degeneration, one of the primary causes of blindness in the elderly. You get more antioxidants for your money because to the avocado's fat, which also helps your body absorb them.
Avocados could enhance memory
The lutein found in avocados can improve your cognitive health in addition to your eye health.
The Clean & Simple Diabetes Cookbook author and plant-forward chef Jackie Newgent reveals that the lutein in avocados is linked to cognitive performance via enhancing sustained attention. "Eating one avocado per day appears to be the ideal dosage for these advantages. As with apples, you don't have to eat an avocado all at once; instead, spread it out over the day with things like guacamole at dinner and slices of avocado on toast in the morning.
Your immune system is supported by avocados
Maintaining a robust immune system is essential for defending the body against infection.
According to Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices, avocados contain essential nutrients like vitamin B6, copper, and magnesium, which keep our immune systems healthy against viruses and bacteria. "Avocados also include good fats that boost the absorption of the immune-boosting, fat-soluble vitamins A, D, and E.
Vitamin K is abundant in avocados
Both menaquinones and phylloquinone, which are found in green leafy vegetables, are forms of this fat-soluble vitamin (in some animal foods).
Vitamin K, which Ali claims is generally found in dark green leafy vegetables, is abundant in avocados. Calcium absorption is aided by vitamin K, promoting strong bones.
Avocados are good for your heart
This delightful green fruit has heart-healthy lipids that keep it strong and healthy.
Monounsaturated and polyunsaturated fats, which are both found in avocados, are two different forms of unsaturated fats that are good for the heart, according to Burgess. According to dietary recommendations, substituting these unsaturated fats for saturated fats may lower cholesterol levels and blood pressure.
Avocados are a fantastic fiber source
Avocados are fantastic for the digestive system since they are high in fiber. Additionally, they are filling, which aids with weight management.
Dr. Josh Axe, DNM, CNS, DC, founder of Ancient Nutrition, DrAxe.com, and author of Ancient Remedies, asserts that eating more fiber can help people feel full longer and consume less calories. High fiber diets are also linked to enhanced gut microbiota balance and decreased constipation. "Avocados contain a lot of potassium (about 700 milligrams per cup), which promotes normal blood pressure as well as nerve and muscle function. 20% of your daily potassium requirements are met by eating one avocado, which helps with heart rhythm regulation among other things because potassium is a crucial electrolyte.
Potassium is abundant in avocados
More than twice as much potassium (975.0 milligrams) is found in one avocado (200 grams), compared to a medium banana (422mg).
According to Jen Hernandez, RDN, CSR, LDN, Registered Dietitian and Founder of Plant-Powered Kidneys, potassium is a crucial nutrient for heart health, including blood pressure control. Most Americans—nearly 98%—don't consume enough potassium in their diets. It has been demonstrated that a diet high in potassium and low in sodium can assist regulate blood pressure.
Avocado consumption is associated with a lower risk of metabolic syndrome
A set of risk factors known as metabolic syndrome can raise your risk of contracting long-term illnesses like type 2 diabetes, heart disease, and stroke.
"A 2013 study using information from more than 17,000 people found that eating avocados was linked to a lower risk of metabolic syndrome. Avocados' combination of nutrients, including monounsaturated fats, fiber, potassium, and vitamin E, lowers the incidence of metabolic syndrome, according to Holly Klamer, MS, RDN.
Avocados improve insulin response
Avocados can help you satisfy your sweet tooth if you have one.
The high fat content is also filling, which helps reduce sugar cravings and improve insulin sensitivity, according to functional nutritionist Christine Garvin, MA, NE, RWP. "Many Americans consume more sugar than they know, which is a major contributor to the obesity problem in this country. Avocados can be a filling substitute for other foods that are higher in sugar or carbohydrates.
excellent source of beneficial fats
Many individuals worry about gaining weight when they hear that a product contains a lot of fat, but not all fats are created equal. Additionally, avocados contain the kind of fat that is beneficial to your general health.
Avocados are a fantastic source of lipids that are good for your health, according to Colleen Christensen, RD. In addition to helping us feel full and content for longer, fats are necessary for our bodies to absorb some vitamins. Fear not, fats!
reference:
https://www.lauramali.com/
https://jackienewgent.com/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622679/
https://cheerfulchoices.com/
https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
https://draxe.com/about-dr-josh-axe/
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