Avocado is a fruit of the Persea americana tree; the pulp is a tasty and healthy snack and nutritious addition to salads, sauces, and main dishes. Avocados are high in vitamins, minerals, antioxidants, and fibre and are part of a healthy diet.
Here are some of the health benefits of avocado that are worth consuming this vibrant green fruit more often.
1. Avocado is good for the heart
Avocados are abundant in monounsaturated fatty acids and magnesium, which are very important for cardiovascular health.
Healthy fats reduce blood levels of low-density lipoprotein (aka “bad” cholesterol), and magnesium intake is combined with a lowered risk of coronary heart disease.
2. Improves Digestion
Avocados are a rich source of fibre, which improves digestion, maintains overall gastrointestinal health, and reduces the risk of colon cancer.
Avocados contain ten grams of fibre per 100 grams of the product, while the recommended dietary fibre intake for an adult is 25 to 38 grams per day.
3. Normalizes blood pressure
Avocado contains more potassium than a banana. This substance is excellent in lowering blood pressure, reducing the risk of developing cardiovascular diseases, and protecting against muscle cramps.
Such unpleasant symptoms accompany a lack of potassium, such as constant fatigue, muscle weakness, dizziness, constipation, etc.
4. Helps control weight
High in fibre and healthy fats, avocados keep you feeling full and reduce appetite for a long time. This helps to reduce the total caloric intake of the diet and helps maintain a healthy weight.
In addition, a study by scientists from Spain showed that eating avocados and other foods with monounsaturated fatty acids can help prevent the accumulation of excess belly fat.
5. Reduces the risk of developing diabetes
In a 2018 study of 31 overweight people, researchers found that replacing fast carbohydrates in the diet with avocados reduced postprandial hyperglycemia (a sharp rise in glucose after eating a meal), thereby alleviating the danger of developing type 2 diabetes.
Researchers speculate that this is due to the healthy fats in avocados, which the body metabolizes slowly enough to suppress blood sugar spikes. Avocado also helps control weight and blood pressure while minimizing other risk factors for diabetes.
6. It helps to assimilate nutrients
The monounsaturated fatty acids in avocados help the body better absorb the fat-soluble vitamins A, D, E and K, which have many health benefits: they improve vision and skin condition, strengthen bones and teeth, support the normal functioning of the immune system, and more.
7. Improves bone health
The magnesium and potassium in avocados increase bone mineral density. It helps lower the risk of fractures and osteoporosis (decreased bone mass and deterioration in bone quality) in old age.
Osteoporosis is most common in women, so taking care of bone health is especially important for them.
