While most other fruits are made up primarily of carbohydrates, avocados are rich in healthy fats. Numerous studies prove that it has so many health benefits.
Here are the following 12 scientific proven facts.
1. Avocados are incredibly nutritious
Avocado is the fruit of the avocado tree, which is scientifically called Persea americana. It is appreciated for its high nutritional value and is often used in different dishes due to its amazing taste and special consistency. Avocado is the main ingredient in a dish such as guacamole (cold avocado pulp with tomatoes, cilantro, lime juice and other vegetables and seasonings).
Nowadays, avocados have become incredibly popular foods among people leading a healthy lifestyle. It is often called superfood, which is not surprising given the properties of this product.
There are many types of avocados that vary in shape and color: from pear-shaped to round in shape and from green to black in color. The weight of this fruit is also different: from 220 grams to 1.4 kg.
The most popular variety is the Hass avocado.
It is often called the "alligator pear" because it has a pear-shaped shape and an uneven peel that resembles alligator skin. Inside there is a yellow-green pulp, while the skin and bone are not used for food.
Avocados are very nutritious and contain a large number of nutrients, including 20 different vitamins and minerals. Here are some of them (per 100 grams):
- vitamin K: 26% of the daily norm (NAM);
- folic acid: 20% of DN;
- Vitamin C: 17% of NAM;
- potassium: 14% of DN;
- Vitamin B5: 14% of DN;
- Vitamin B6: 13% of DN;
- Vitamin E: 10% of the day.
It also contains a small amount of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
At the same time, 100 grams contains 160 kcal, 2 grams of protein and 15 grams of healthy fats. And despite the fact that in its composition there are as many as 9 grams of carbohydrates, 7 of them are fiber, so only 2 grams of “pure” carbohydrates remain, thanks to which this fruit is low-carb.
Avocado does not contain cholesterol or sodium, and also contains a minimum of saturated fats.
Avocado is a green, pear-shaped fruit often called an "alligator pear." It is rich in healthy fats, fiber, and various nutrients.
2. Avocados have more potassium than bananas
Potassium is a nutrient that most people lack. Potassium compounds ensure the normal functioning of the soft tissues that make up the vessels, muscles, liver, etc.
Several studies have shown that potassium supplementation is essential for people with high blood pressure, which is a major factor in causing ailments such as heart attacks, strokes, and kidney failure.
Potassium is an important mineral that most people lack. Avocados are very rich in potassium, and this makes it possible to maintain a normal level of blood pressure.
3. Avocados are rich in monounsaturated fatty acids.
Avocado is a fatty product and 77% of the calories are from fat, which makes it the most high-calorie fruit. But this is not just fat. Most fats in avocados are oleic acid, a monounsaturated fatty acid that is also a major component of olive oil and is considered very good for your health.
Fats in avocados are also quite resistant to thermal oxidation, making avocado oil a healthy and safe choice for cooking.
Avocados and avocado oil differ in the content of monounsaturated oleic acid, which is one of the main reasons for the benefits of olive oil.
4. Avocados contain a lot of dietary fiber
Fibers are another nutrient that is relatively abundant in avocados. Dietary fiber is found in plant foods and contributes to the loss of excess weight, reducing blood sugar spikes.
This fruit has both soluble and insoluble fibers. Soluble fibers are known as "friends" of the intestine, because they contribute to its proper functioning.
About 25% of the fibers in avocados are soluble and 75% insoluble.
Avocados are rich in fiber (about 7%), which is a lot compared to most other fruits. The fibers contained in its composition contribute to weight loss and affect the metabolic rate.
5. Avocados help lower cholesterol and triglycerides
Heart disease is the most common cause of death in the world. The main enemies of the cardiovascular system are cholesterol and triglycerides.
In eight studies in which people who regularly use avocados participated, many interesting facts were found. For example, they showed that avocados can:
- significantly reduce total blood cholesterol;
- reduce blood triglycerides by 20%;
- lower LDL cholesterol by 22%;
- increase HDL (high density lipoproteins) by 11%.
One study found that avocados on the vegetarian diet had a positive effect on blood cholesterol excretion.
The results of these studies are impressive, despite the fact that the number of subjects was limited (13-37 people) and was carried out rather briefly (1-4 weeks).
Numerous studies have shown that the use of avocados can reduce the risk of diseases of the cardiovascular system.
6. People who eat avocados are healthier than those who do not eat it
One study examined the dietary habits and health of people who eat avocados. To do this, we analyzed the data of 17,677 participants in the NHANES survey in the United States.
As a result, it was found that those who ate avocados were much healthier than people who did not eat this fruit.
People who ate avocados regularly had less weight, a lower BMI, and significantly lower abdominal volume. They had a higher level of "good" cholesterol (HDL).
The study found that people who use avocados received more nutrients and had a lower risk of developing metabolic syndrome.
7. Avocado fat helps you absorb more nutrients
When it comes to nutrients, just eating them with food is only half the story.
No less important is the process of transporting these substances into the digestive tract and their assimilation by the body. Some nutrients are fat soluble, which means they need to be combined with fats so that they are fully absorbed by the body.
For example, vitamins A, D, E, and K are fat soluble along with antioxidants such as carotenoids.
One study found that adding avocado oil or avocado fruit to a salad would help increase the absorption of antioxidants 2.6–15 times.
Therefore, an avocado is not only nutritious, it can significantly increase the nutritional value of other plant foods. This is a great reason to always include a healthy source of fat in your diet when you eat vegetables. Without this, many beneficial nutrients are simply "lost."
Studies have shown that eating avocados or avocado oil along with vegetables helps to increase the digestibility of plant foods.
8. Avocados have many antioxidants that protect your eyes.
This green fruit contains quite a lot of antioxidants. Among them are carotenoids, lutein and zeaxanthin, which are incredibly important for eye health.
Their reduced content in the body causes a risk of cataracts and macular degeneration, which is very common in older people. Therefore, eating avocados benefits your eye health in the long run.
Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and reducing the risk of macular degeneration and cataracts.
9. Avocados can help prevent cancer
There is limited evidence that avocados may be useful in the treatment and prevention of cancer. Studies show that avocados help reduce the side effects of chemotherapy. It has also been proven that avocado extract inhibits the growth of prostate cancer cells.
However, keep in mind that these studies were carried out on the example of isolated cells, so whether this is possible in the human body is not exactly known.
Some studies have shown that the nutrients found in avocados can prevent prostate cancer and reduce the side effects of chemotherapy. However, whether this is relevant for a person is not known at this stage.
10. Avocado Extract Helps Relieve Arthritis Symptoms
Arthritis is a common problem in Western countries. There are many types of this disease that are often a chronic problem. Often this disease stays with a person for life.
Numerous studies show that avocado extracts can reduce the symptoms of arthritis.
Studies have shown that avocado extract gives hope to those who suffer from joint pain for many years.
11. Avocado helps to lose weight
There is some evidence that avocados are a product with which you can lose weight. In one study, people who use avocados were 23% quicker to eat during meals, and 28% less likely to eat for another 5 hours after their last meal.
If you continue to include avocados in your diet, you can reduce your daily daily calories and thus reduce your weight, while receiving all the most useful substances.
Avocados are high in fiber and very low in carbohydrates, and these are the two most important points that contribute to weight loss.
Using avocado, you will quickly and for a long time be saturated, so you do not have to eat a lot. Accordingly, such a diet will allow you to consume fewer calories.
12. Avocado tastes good
Avocado is not only healthy, but also a very tasty product. It can be added to a variety of dishes, experiment with taste. It can be added to the salad, spread on toast, make cream.
This fruit has a creamy texture, it combines very well with a variety of products. Try making yourself guacamole, which may be your favorite dish. This is perhaps the most popular recipe that uses avocados. The composition of this dish includes salt, garlic, tomatoes, that is, nothing harmful and high-calorie.
The process of cleaning avocados is quite simple: you need to remove the peel and separate the bone. The fruit should be soft, not hard. The flesh of an avocado oxidizes very quickly when exposed to air, that is, it gets dark, but using lemon juice solves the situation.
Avocado has a pleasant cream structure, it goes well with other products, you can cook a lot of different dishes from it. And so that the fruit does not darken, you can use lemon or lime juice and the cooking process will only be a pleasure.