Write by : Ethan Kim

The 5 benefits of avocado

benefits of avocado

The 5 benefits of avocado

You may already know that avocado is a superfood, but did you know that it has many benefits?

Avocados are packed with nutrients, including vitamins A, C, and E, as well as potassium and healthy monounsaturated fats.

Here are the five main benefits of avocados:

Rich in nutrients.

Avocados are high in several nutrients, including fiber, unsaturated fatty acids, vitamin C, vitamin E, thiamin riboflavin and niacinamide), potassium (K), magnesium (Mg), and folate. They may help to improve overall diet quality by consuming them on a regular basis.

Healthy for the heart.

It’s also worth noting that avocados contain antioxidant compounds, including vitamin C, which can help prevent cell damage in the arteries. Vitamin C is a potent anti-inflammatory and has been shown to protect against heart disease.

Regularly eating nutrient-dense foods like avocados might help protect against heart disease. Avocados may aid in the production of high-density lipoprotein (HDL) cholesterol and reduce oxidized LDL cholesterol, a type of cholesterol associated with atherosclerosis.

Avocados also contain high levels of potassium and magnesium, both of which are important for blood pressure control. Keeping blood pressure in a healthy range is critical for heart disease prevention.

Good for gut health.

Avocados have a good amount of fiber, which is about 14 grams in each avocado.

Fiber is important for the health of the digestive system since it helps promote the growth of good bacteria. People who ate 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks in a study with 163 overweight persons had lower fecal bile acid levels and greater bacterial diversity than a control group, according to research.

Excess bile acids cause intestinal inflammation and are linked to the development of bacteria that promote disease, such as colon cancer.

It may help to promote a healthy body weight.

Fiber-rich diets have been linked to better weight maintenance in research. Avocados, according to some studies, may aid in the management of hunger, increase weight loss, and decrease belly fat.

Supporting the health of the fetus.

Folate is essential for a successful pregnancy. The risk of miscarriage and neural tube abnormalities can be reduced by consuming enough folate. Unfortunately, many pregnant women in the United States and other countries do not consume adequate folate, which may raise the risk of birth complications.

Avocados provide 27% of the suggested folate intake during pregnancy in one avocado.

Avocados can also contribute to your daily intake of essential vitamins and minerals, such as vitamin C, potassium, and B6. Avocados’ high fiber content may help alleviate constipation, which is quite common during pregnancy.

Conclusion

So if you’re looking for nutritious food that provides many health benefits, look no further than the avocado.

Avocados are packed with nutrients that your body needs to stay healthy, and they’re a delicious way to add more healthy fats, fiber, and vitamins to your diet.

Thanks for reading!

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/

https://pubmed.ncbi.nlm.nih.gov/29635493/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7373821/

https://www.healthline.com/nutrition/avocado-nutrition#pregnancy

https://www.medicalnewstoday.com/articles/270406

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5420140/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8030699/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5802424/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6578444/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471050/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160/

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5944873/

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https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7824257/

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