A combination of delicious taste and multiple health benefits are found in nutritious avocado.
Avocado is a creamy, velvety textured food with mild flavor. There are different types of nutritious avocado ranging in size, color and texture. Avocados are popular as a wonderful source of monounsaturated fat (omega-3 fatty acid) and have a hoard of at least 20 vitamins especially vitamin K, vitamin B-6, vitamin E and vitamin C. Avocados are saturated with soluble fiber content and contain a variety of useful minerals such as iron, copper and potassium, magnesium, riboflavin, niacin and beta-carotene.
The contents of the great stone food avocado make it suitable to serve multiple health benefits. Their probable health benefits are improvement in digestion, decrease in risk of depression, obesity, diabetes, heart disease, prevention against bone disorder and cancer.
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains approximately 64 calories, 6 grams of fat, 3.4 grams of carbohydrates, less than a gram of sugar and about 3 grams of fiber.
Some marvelous health benefits of the ever nutritious avocados are as follows
Avocado is a home to carotenoids
They are a storehouse of carotenoids like zeaxanthin, alpha-carotene and beta-carotene and ‘lutein’. Lutein functions as an antioxidant and helps to provide protection against ultraviolet rays thus protecting eye diseases. So nutritious avocados are great to improve vision.
Avocado help to lose weight
Avocado contains fiber, which helps our body to run a smooth digestive system. Not only this, but soluble fiber helps to slow the breakdown of carbohydrates in our body. This help us to feel full for longer period of time, thus avoiding hunger. The oleic acid, a fat present in avocado helps to activate the part of our brain that makes us feel satiated.
Avocado can help stabilize blood sugar
Omega 3 fatty acids found in nutritious avocado slow digestion and help to maintain blood sugar level. The amount of fats here in avocado even help reverse insulin resistance. That is why avocado maintain the balance of blood sugar.
Avocado can protect our heart
High folate (vitamin B-6) content present in nutritious avocado is medically proven to lower the risk of heart diseases. Again, oleic acid in avocados helps in maintaining the balance between cholesterol levels. It decreases LDL (the bad cholesterol) cholesterol and helps in increasing the levels of HDL cholesterol (the good cholesterol).
Other than vitamin D, vitamin K is essential for bone health. The amount of vitamin k in avocado helps by simply enhancing the calcium absorption and reducing the urinary excretion of calcium.
Protection against cancer
Folate from foods like avocado protects against colon, stomach, pancreatic, and cervical cancer. It is believed that folate protects against undesirable mutations in DNA and RNA during cell division, ultimately reducing the risk of cancer. Certain researches have shown that phytochemicals present in avocado helps to stops the of cancerous cells.
Good for infants
Here again, folate rich avocado cuts the risk of miscarriage and neural tube defects. When pregnant, eating avocados help protect unborn baby. One amazing fact about avocado is that at 16 weeks, the baby is the size of an avocado!
Not just for babies but avocados have benefits for elderly people too. Consumption of avocados is useful as it promotes healthy aging. Avocados contain compound such as xanthophylls, which has antioxidant properties. These xanthophylls help in reducing the signs of the aging process. That is why avocado is one of the Superfoods and rich food
Risks associated with avocado
Avocados are high in calories as they have high fat content. If you are working on managing your weight, then you should consult a dietitian or simply consider limiting the number of avocados you consume to two per week.