Health benefits of avocado
Avocado has many health benefits and virtues. In addition to being rich in fibre and antioxidants, it promotes weight loss and calms hunger. Discover 10 great reasons to include this food in your diet.
1. Avocados promote weight loss.
Avocado: a fruit rich in benefits and promoting weight loss
Although high in calories, avocado may promote weight loss by calming hunger, according to a scientific study.
Avocados indeed contain oleic acid, a fat that activates the part of the brain linked to the feeling of satiety, thus curbing cravings and allowing better control of hunger. Also, unlike other fruits, avocado has very few carbohydrates.
A 100g serving of avocado provides:
15 g of fat (including 2 g of saturated fat)
9 g of carbohydrates (including 7 g of fibre)
2 g of protein
Avocado provides vitamin B6, C, and E and contains lower amounts of magnesium, iron, zinc, phosphorus, and vitamin A. Although it is tended to be viewed as a vegetable, avocado is a fruit from a tropical tree of the Lauraceae family
2. Avocados promote good digestion.
Avocados are high in fibre and support healthy digestion
Half an avocado contains 3.4 g of soluble and insoluble fibre. These fibres are essential for the proper functioning of your digestive system, in addition to helping stabilize your blood sugar levels.
3. Avocados to fight eye diseases.
Avocado is a good source of lutein, an antioxidant that helps fight certain eye diseases, including macular degeneration.
Avocado also provides zeaxanthin, an element that also plays a major role in eye health.
4. Avocados: a good fruit for babies.
Half an avocado provides 81mg of folate, a nutrient that lowers the risk of birth defects in newborns.
If you are pregnant or planning to become pregnant, be sure to consume the recommended daily amount of folate. Conversely, never consume these foods during pregnancy.
5. Avocados can help lower cholesterol.
In addition to providing a feeling of fullness, the oleic acid in avocado could help lower your cholesterol levels.
Avocado contains beta-sitosterol, a plant sterol that helps slow the absorption of cholesterol in the intestine. In one study, subjects whose diet emphasized avocado saw their “bad” cholesterol levels drop.
Plus, the folate in avocado may help lower your chances of having a heart attack and heart disease.
If your family has a history of heart problems, consuming avocado as part of a healthy lifestyle may help keep your heart healthier. Other risk factors for heart disease include smoking and being overweight.
Combined with its high folate content, the cholesterol-lowering action of avocado could thus contribute to better heart health. Finally, avocado is rich in monounsaturated fats that are good for the heart.
6. Avocados facilitate the assimilation of carotenoids.
Combining avocados with foods that contain carotenoids will help your body absorb them better. Remember that the carotenoids found in fruits and vegetables participate in the protection of epithelial tissues and the immune system.
It is because the carotenoids are liposoluble, that is to say, that they are soluble in fats, in particular those of this fruit.
Due to its high content of monounsaturated fatty acids, avocado facilitates the assimilation of carotenoids found in other foods. To fuel up on carotenoids, try adding avocado slices to a salad made with fruits and vegetables.
7. Avocados help stabilize your blood sugar.
Rich, creamy and contains monounsaturated fats, avocado slows down digestion. This fruit also helps prevent blood sugar from rising sharply after a meal.
Try swapping the butter, margarine or mayonnaise for a puree of this creamy fruit. To prevent it from oxidizing too quickly, spray it with spray cooking oil or lemon juice, and wrap its flesh in plastic wrap.
8. Avocados are an excellent source of potassium.
Avocados have more potassium than bananas. A 100 gram serving of avocado provides 485 mg of potassium, while the same amount of bananas provides 358 mg.
9. Avocados would decrease the symptoms of osteoarthritis.
Avocado and soy extract to reduce symptoms of osteoarthritis
Some studies scientists also argue that avocado and soy extract could reduce the symptoms of osteoarthritis.
10. Benefits of avocado: it helps lower cholesterol.
Avocados have a bad reputation for being high in calories and fat: half an avocado gives 113 calories and 10 g of fat.
But these are mostly monounsaturated fats: taken in moderation, they are excellent for your health. These good fats raise your HDL cholesterol (the good), and lower LDL cholesterol (the bad).
11. Benefits of avocado: it improves sleep.
Because avocado contains magnesium (19.5 mg for half an avocado), recognized by experts as an anti-stress nutrient, adds dietitian Elise Muscles.
12. Benefits of avocado: it makes the skin and hair silky.
This superfood gives silky-smooth skin, as well as shiny eyes and hair. This effect is an additional advantage of this remarkable food.
It is due to the fat-soluble vitamins and the monounsaturated fats it contains. To get such results on your skin and hair, eat it or use it topically, reports Medical News Today.
13. Avocados to better protect against cancer?
Some research suggests that avocados can prevent certain types of cancer, including prostate cancer. Some studies suggest that glutathione, an antioxidant found in this fruit, could also promote protection against cancer.
However, recent studies seem to question its protective effects against cancer. Further scientific studies are therefore necessary to conclude and rule on the anti-cancer virtues of avocado.
Either way, avocado is a healthy way to add flavour and texture to your dishes. Put a few slices in a salad, in a sandwich, or enjoy it as guacamole.
Avocado is always eaten raw because it becomes bitter when cooked. This does not prevent it from being added to a hot dish such as a spicy sauce to pour over pasta.
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