Avocado, a fruit with many health benefits, part 1/2
3 min reading time
Avocado is the only fruit that provides a high amount of monounsaturated fatty acids (MUFA), and is rich in nearly 20 nutrients, vitamins, and minerals.
Numerous studies have shown that avocados can reduce the risk of obesity, diabetes, heart disease, and mortality, while also promoting healthy skin, hair, energy, and overall weight loss.
1. Avocado is rich in nutrients.
According to the USDA National Nutrient Database, 1/5 of an avocado (or about 40 grams) contains:
- 64 calories
- Almost 6 grams of fat
- Carbohydrates 3.4 grams
- Less than 1 gram of sugar
- 3 grams of fiber
Avocados are an excellent source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in avocado come from fat, it's the "good fats" that are beneficial for your health. They help you feel full and reduce your appetite. Consuming good fats helps slow down the breakdown of carbohydrates in your body, which helps to balance your blood sugar levels.
Fat is essential for every cell in the body. Eating good fats can improve your skin health, help your body absorb vitamins, minerals, and other nutrients, and help boost your immune system.
2. Good for heart health
Avocados contain 25 mg of beta-sitosterol (a plant sterol) per ounce (about 24.8 ml). Regular consumption of beta-sitosterol and other plant sterols may help maintain good cholesterol levels.
3. Good for eye health and vision.
Avocados contain lutein and zeaxanthin, two nutrients that are particularly concentrated in eye tissues, acting as antioxidants that help protect against damage, including UV light.
Since the monounsaturated fatty acids (MUFAs) in avocados support the absorption of other healthy fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help reduce your risk of age-related macular degeneration.
4. Prevention of osteoporosis
Half an avocado provides about 25% of the recommended daily intake of vitamin K, an often overlooked but essential nutrient for bone health. Vitamin K is often overlooked compared to calcium and vitamin D when it comes to nutrients important for strong bones.
Getting enough vitamin K can help promote bone health by increasing calcium absorption and decreasing calcium excretion in the urine.
5. Cancer
Getting enough folate from your diet may help protect against colon, stomach, pancreatic, and cervical cancers. While the exact mechanism behind this reduced risk is unclear, previous research suggests that folate may help prevent unwanted mutations in DNA and RNA during cell division.
Avocados have been shown to play a role in cancer treatment. Some studies have found that phytochemicals extracted from avocados can inhibit the growth of precancerous cancer cells and cause them to die, while also stimulating the proliferation of immune cells called lymphocytes. These phytochemicals have also been shown to reduce chromosomal damage caused by the chemotherapy drug cyclophosphamide.
6. Help to give birth to healthy babies.
Folate is crucial for a healthy pregnancy. Adequate folate intake reduces the risk of miscarriage and neural tube defects in the baby.
A recent study from McGill University found a 30 percent higher incidence of birth defects in babies born using sperm from folate-deficient mice compared to babies conceived using sperm from folate-sufficient mice.
From a medical article: Why is avocado good for you?
Reviewed by: Natalie Olsen, Nutritionist and Exercise Physiologist
Written by: Megan Ware, Dietitian and Nutritionist
Check out and read more articles at: https://www.medicalnewstoday.com/articles/270406
How are you all doing? Just the first six points offer so many benefits! How to store avocados so they don't turn black? Use USii fruit and vegetable preservation bags and you'll be able to store them for a long time, so the whole family can enjoy them!
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