Avocado, also known as alligator pear or avocado pear, is actually a big berry with only one seed. The fruit is packed with a wide range of nutrients. It has about 20 different types of vitamins and minerals. With the numerous health benefits that avocado benefits offer, it can easily be declared as one of the healthy yet delicious food items. In contrast to other fruits, avocado comprises of a high level of healthy fats (monosaturated fatty acids). Some of the notable Avocado benefits include weight loss, improvement of vision, combating depression, and preventing osteoporosis.
12 Avocado Benefits for your Health
Avocado offers numerous health benefits. However, the 12 most significant ones are elaborated below.
1. Improves vision
The carotenoid and lutein, which is an antioxidant present in avocado, play a vital role in improving the eyesight. The monosaturated fats present in avocado further aids in the absorption of various carotenoids like zeaxanthin, beta-carotene, etc. These carotenoids fight against the free radicals to provide protection to the eye.
2. May prevent cancer
Several studies indicate that the phytochemicals found in avocado can aid in the prevention of cancer. Foods enriched with anti-oxidant properties can hinder the growth and development of cancerous as well as precancerous cells. It also supports the multiplication of lymphocytes.
3. Aids in weight loss
Contrary to other food items rich in fats that encourage weight gain, the healthy fats in avocados do the exact opposite. It is considered a healthy food item that can aid in weight loss for men. The monosaturated fats, along with the fiber, decrease the level of LDL cholesterol. It also assists in removing the fat deposits.
4. Makes the skin healthy
The combination of Vitamin E, monosaturated fats, and Vitamin C ensures that the skin remains healthy, has a natural glow, and provides the suitable nutrients for regeneration of the skin cells. Vitamin E is a natural antioxidant, and Vitamin C produces collagen and elastin, keeping the skin wrinkle-free. The monosaturated fats regulate moisture and boost the skin tone.
5. Combats osteoporosis
One of the most essential yet ignored vitamins necessary for bone health is Vitamin K. Avocado contains a high content of vitamin K, which prevents osteoporosis and enhances the absorption of calcium.
6. Assists in decreasing the blood pressure
Apart from the weight loss exercise that is necessary for the health of your body, avocado is an excellent source of potassium that assists in decreasing the blood pressure. As per studies, foods filled with potassium decreases diastolic and systolic blood pressure.
7. Inhibit congenital disabilities
The folate and vitamin B content in avocado makes it a preferred fruit for pregnant women. According to research, the intake of a high amount of folic acid or folate diminishes the possibilities of spina bifida and defects in the neural tube.
8. Improves the health of the heart
The wide range of nutrients like fiber, magnesium, beta-sitosterol, potassium, and good fats in avocado plays an essential role in keeping the heart-healthy. It aids in decreasing the level of cholesterol and blood pressure. By including avocado in the diet plan for weight loss, you can also keep your heart in a healthy condition.
9. Counteracts constipation
Avocado is rich in insoluble as well as soluble fiber. The insoluble fiber makes you feel full after consuming the fruit. Whereas, the soluble fiber attaches to fat present in the alimentary tract and removes it from the body, thereby lowering the levels of LDL cholesterol.
10. Maintains diabetes
One of the major benefits of avocado is that it helps to maintain diabetes. Healthy fats might decrease triglyceride levels and alter resistance against insulin to maintain the levels of blood sugar. Soluble fiber supports in maintaining these levels.
11. Full of nutrients
Avocados contain carbohydrate, fiber, omega-3 fatty acids, folate, magnesium, riboflavin, potassium, Vitamin E, B-6, C, K, etc. It also has niacin, lutein, pantothenic acid, beta-carotene, and provides 64 calories.
12. Hinders the chances of depression
The high content of folate in avocado aids in reducing the risks of depression. Folate prevents the accumulation of homocysteine. Thus, it cannot interfere with the formation of dopamine and other hormones that affect mood, appetite, etc.
These are the 12 vital health benefits that you can gain from consuming avocado. Generally, you can have it every single day. However, there are some exceptions. If you are ingesting certain medications, or you feel uncomfortable after eating the fruit, then you must consult a doctor immediately.