Avocado is a very unique fruit in its nature. Most of the fruits are rich in carbohydrate and protein, but avocado is one of the rare fruits which is high in healthy fats. In this article, we are going to look at ten proven health benefits of avocado.
Avocado is used as an ingredient in different dishes to add unique and healthy taste. It has many health benefits because of the presence of healthy nutrients. Some of the incredible health benefits of avocado are as follows.
Table of Contents
Proven Health Benefits of Avocado:
1. Highly Nutritious
This superfood comes with so many nutrients which beneficial for the human body. For this reason, avocado is quite popular among people who are very health-conscious.
It contains 20 different vitamins and minerals, including Vitamin K, Vitamin C, Vitamin B5, Vitamin B6, Vitamin E, Folate, and Potassium in high amount, and Magnesium, Manganese, Copper, Iron, Zinc in a small amount.
That’s why health experts consider it a suitable food for the people who are on a diet or want to be physically fit and healthy.
2. Healthy Fat
As we mentioned above, avocado is high in fats. Fats that are found in it are not ordinary, the majority of these Fats are Oleic acid.
Oleic acid is a monosaturated fatty acid that is beneficial for health and is also heart-healthy. It keeps inflammation low and prevents certain cancers (1, 2).
3. High in Fiber
This fiber-rich food can contribute to losing weight and increase the metabolic rate and also reduce the risk of many diseases including diabetes (3). Avocado is loaded with fiber which helps the people to improve digestion and maintain normal bowel movements.
Avocado is loaded with antioxidants which are very significant for eye health. It not only helps in the absorption of the antioxidants from other foods but also contains a large amount of these, including lutein and zeaxanthin. These antioxidants are important to eye health (4).
5. Controls Blood Pressure
Consumption of avocado can also help with high blood pressure problems because it is rich in potassium. Studies also backed this health benefit of avocado (5).
Potassium is deficient in many people that can be unhealthy. Because a certain amount of potassium is important for the body to perform the functions properly. Avocado is very rich in potassium and can help to lower blood pressure and prevent its complications.
6. Protects Heart
High levels of cholesterol and triglyceride and high blood pressure are the major causes of heart attacks and heart diseases.
Studies show that including avocado in your diet decreases the risk factors of heart attacks i.e. high levels of cholesterol and triglyceride in the blood (6). It proves that avocado can be more beneficial for heart patients.
7. Enhanced Absorption
For nutrients to be effective, they must be absorbed from the digestive tract to the body through the bloodstream where they can be used. Some nutrients need fat to be absorbed in the bloodstream for utilization. Avocado is rich in fats and absorbs the nutrients from the plant foods and make their utilization feasible.
8. Effective Against Cancer
Test-tube studies advocate that avocado may decrease the growth of prostate cancer cells and also diminishes the side effects of chemotherapy on White Blood Cells that can be helpful for cancer patients to fight against cancer (7, 8).
9. Cure Arthritis with Avocado
Several studies suggest that the oil extract of soybean and avocado can relieve the symptoms of osteoarthritis (9). Whether avocado itself has the effects or not that is yet to be seen.
10. Helps Weight Loss
The benefits of avocado oil as a weight-loss food is well-known. Studies suggest that eating avocado makes people feel satiated and it reduces their caloric intake which leads to weight loss. Avocado is high in fibers and low in carbs which makes it apt for weight loss.
Here you go, now you have all the proven health benefits of Avocado. It is a healthy fruit that not only has useful nutrients but also is delicious to taste. It is rich with the nutrients that lack modern processed food. They are helpful in weight loss as well as healthy for heart patients.