Avocado Health Benefits

Avocado Health Benefits

Read on to find out the avocado health benefits and why you should incorporate the avocado into your diet.

Composition of an Avocado

Firstly, let’s take a look at what makes up an avocado:

Composition of half an avocado (68g) [1]

dietary fiber (4.6 g) total sugar (0.2 g) potassium (345 mg)
sodium (5.5 mg) magnesium (19.5 mg) vitamin A (43 μg)
vitamin C (6.0 mg) vitamin E (1.3 mg) vitamin K1 (14 μg)
folate (60 mg) vitamin B-6 (0.2 mg) niacin (1.3 mg)
pantothenic acid (1.0 mg) riboflavin (0.1 mg) choline (10 mg)
lutein/zeaxanthin (185 μg) phytosterols (57 mg) high-monounsaturated fatty acids (6.7 g)

Avocados Health Benefits

Lower Cholesterol

The avocado tends to be avoided in diets as it has a high fat content. Especially relevant is the type of fat that is in an avocado. It is mostly mono-unsaturated fat. Consequently this type of fat can help to lower your blood cholesterol levels.

A study was done at Penn State University with 45 healthy, overweight adults. They were given 3 different diets and the adults who were on the avocado diet showed the best decrease in total cholesterol. For more info click here

Balance Hormones

Avocados are anti-estrogenic. This means that avocados tend to block estrogen absorption. They promote the production of progesterone in women and testosterone in men. Thus it helps to balance the estrogen level

Lower risk of diabetes

Avocados have a high fiber content. This results in the control of insulin by reducing sugar spikes in the blood. Thus helping to lower the risk of diabetes.

Avocados also contain a sugar called mannoheptulose. Furthermore, it has been shown that this sugar will block insulin from being secreted from the pancreas.

Cancer Fighting

Studies that avocados are cancer fighting are still in the very early stages. There appears to be little concrete evidence that this is true. The studies are around cancer of the larynx, pharynx and oral cavity.

Boosts eye health

Avocado Health Benefits

Lutein and zeaxanthin are selectively taken into the portion of the eye where light is focused on the lens (macula). Avocados contain 185 μg of lutein/zeaxanthin per one-half fruit.

Healthy for the heart

Avocados are an excellent source of heart-healthy mono-unsaturated fat. It is easily burned for energy. The Heart foundation states that “a healthy varied diet high in fruits and vegetables, such as avocado, has been shown to reduce the risk of heart disease and contribute to good heart health.”

Dietary Fiber

Avocado fruit carbohydrates are composed of about 80% dietary fiber, consisting of 70% insoluble and 30% soluble fiber. Half an avocado contains 4.6 g of dietary fiber.

Improve Digestion

The fiber in avocados doesn’t break down into energy as it passes through your digestive tract. Instead it absorbs water to soften and loosen your stool. This helps combat constipation. Fiber also lowers your risk of diverticula which is a condition that develops when pouches form in the wall of the colon.

Moisturize Skin

Several clinical studies suggest that xanthophylls, similar to those found in avocados, may have antioxidant and DNA protective effects with possible healthy aging protective effects.

Healthy pregnancy

Avocados packed with minerals, antioxidants, dietary fiber and vitamins offer many benefits in pregnancy. Eating avocados during pregnancy also offer you the much needed relief when you are suffering from morning sickness.

They are an amazing source of folic acid which your baby needs for development of her organs.

In a nutshell:

Avocados are rich in vitamins and nutrients that have many health benefits. Just half an avocado a day can help to reduce your cholesterol and offers all the health benefits above. Include them with salads or salsa as part of your diet. If you prefer the taste of guacamole then use this in your diet but don’t eat them with potato chips as they are high in sodium!

Leave A Response »