The avocado, this fruit is considered a
superfood and is rich in various plant nutrients, vitamins, minerals and has essential fatty acids making it a good nutrient choice. This creamy, Mexican fruit is scientifically termed as
Persea Americana. They are a good source of (healthy) monounsaturated and polyunsaturated fatty acids.
According to the USDA National Nutrient Database, avocados contain:
14.66% of fats
8.53% of carbohydrates
The calorific value of avocado is 160 kilocalories per 100 grams. Furthermore, avocados are a great source of fiber about 6.7g in 100gms, contains several vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K and trace elements like: potassium, magnesium, phosphorus, calcium, sodium, zinc, iron and copper. Besides its micronutrients, this fruit also has essential fatty acids including omega-9.
Benefits of Avocado: Being A Fruit Rich in Antioxidants
1. A Half Avocado per day for your Heart Health:
As you read above, avocados are actually rich in unsaturated fatty acids called monounsaturated fatty acids which are also known as omega 9. These fatty acids are known to play a role in lowering bad LDL cholesterol and increase the good HDL cholesterol which is responsible for the elimination of triglycerides. Thus, prevents the formation of Atheromatous plaque!
Besides omega 9, avocados contain soluble and insoluble fibers that also help prevent cardiovascular disease by reducing the absorption of bile acids. By consuming avocado, we absorb polyunsaturated fatty acids which are responsible for the reduction of LDL cholesterol. A study has even shown that eating avocado every day for twenty-one days would reduce the rate of bad cholesterol without reducing the good.
2. Anti-Cancer properties of Avocado:
Unlike many fruits and vegetables, avocados are known for their richness in antioxidants. Indeed, these antioxidants fight the free radicals responsible for cancer. And each element of this fruit has its own particularity.
Avocado would contain the most effective antioxidants, proanthocyanidins. According to Dr. Julian Whitaker, the famous doctor, this antioxidant would act on many points such as regeneration of tissues, blood circulation and especially oxidative stress that harms our cells which are responsible for many cancers. According to a human study, avocado facilitates the better absorption of two natural antioxidants; carotene and lycopene.
3. Avocados Improve Eyesight:
Vitamin A present in the avocados is responsible for the maintenance of eyesight. Because vitamin A prevents cataracts and eye aging. Likewise, both avocado and carrot improve eyesight.
4. Avocados Maintain Skin Health:
Avocado fights against the dryness of the skin and hair. Its juice is effective for healing sunburns and helps to fill wrinkles. How? It is rich in vitamins E, K as well as zinc. Vitamin E promotes the elasticity of the skin while vitamin K and zinc participate in the healing of it. Do you know that avocado is also a good conditioner and a hair moisturizer? In the form of oil, the avocado repairs the forks of brittle hair and promotes their growth.
5. Good Source of Potassium and Magnesium:
Even if the avocado is a fruit rich in fat, it promotes digestion due to its potassium content. Potassium encourages the production of hydrochloric acid necessary for good digestion. It also maintains the blood pH balance and promotes the transmission of nerve impulses. Potassium and magnesium are excellent for pregnant women who suffer from vitamin deficiencies!
According to research published in the Journal of Clinical Investigation, potassium-rich foods can lower the risk of hardening of arteries. Researches concluded that eating potassium-rich foods like avocados and bananas reduces the pressure of blood vessels and arteries, thus regulates the blood pressure. This, in turn, may help limits the risk of clotting, heart attacks, and strokes.
Further, potassium maintains fluid balance. Therefore, this is vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.