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Food Facts

8 Evidence Based Health Benefits of Avocado

Avocado also known as Avocado Pear or African Pear is a spherical shaped fruit containing a single large seed. It is from a tree scientifically known as Persea americana. Unlike other fruits, avocado is very high in energy content; 100g Avocado gives 160kcal. About 75percent of avocado’s energy content is from healthy fats (monounsaturated fat,palmitic acid and linoleic acid. ). The following are proven health benefits avocado:

Rich in loads of Nutrients

Avocado is not just high in healthy fats but also a very good source of B-vitamins, Folate, Vitamin C and E. These are exceptionally important in supporting the immune system and enhancing normal body metabolism.

Good for your Heart

A lot of studies show that Avocado helps to improve blood lipid profile by increasing the ‘good fat’ also known as High density Lipoprotein thereby reducing the risk of atherosclerosis, a condition highly linked to cardiovascular diseases. Avocado also contains more potassium than banana, this helps to improve blood pressure.

Can improve your eye functions

Avocado is very rich in antioxidants, two of which are Lutein and zeaxanthin. Studies show that these antioxidants are linked to a drastically reduced risk of cataracts and macular degeneration (a eye disease that result in permanent vision loss), which are common in older adults

It can speed up your weight-loss!

Avocado is not just rich in healthy fat but also incredibly high in dietary fiber and low in sugar which increases satiety after intake, making it a good substitute for especially refined carbs during weightloss. A particular study found that hunger hormone, known as ghrelin was more suppressed in those taking avocado rich diet than those on carb rich diet.

Reduce the risk of Neurodegenerative diseases

Aging is the major risk factor for neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases caused by oxidative stress. Avocados have a high content of phytochemicals especially antioxidants  which helps to suppress the production of free radicals in the body making it an effective neuropreventive agents.

May improve sypmtoms of Arthritis

Numerous studies show extracts from that  Avocado oil  and soybean oil help to reduce symptoms of arthritis especially in the knee and hip area.

Help to nourish pregnant women

Avocado contains folate more than other fruits. Just one serving gives around 45 mcg of folate per serving (half cup).  Folate is known for preventing birth defects (i.e., neural tube defects and some heart defects) . The healthy fats in Avocado (Mononunsaturated fats and polyunsaturated fats) and antioxidant lutein also improve breastmilk quality in mothers

Promotes Healthy Aging

Avocado is known as an anti-aging food alongside other foods like beans and nuts , this is due to its anti-oxidative and anti-inflammatory properties. Also, the lutein content in Avocado has been associated with improved cognitive function especially in  older adults.

Summary

Avocado contains loads of nutrients that are beneficial in preventing risk of especially heart diseases and should be incorporated in daily meals.

 

References

https://pubmed.ncbi.nlm.nih.gov/30213052/?from_term=avocado&from_page=2&from_pos=1

https://pubmed.ncbi.nlm.nih.gov/26892133/?from_term=avocado&from_page=2&from_pos=2

https://pubmed.ncbi.nlm.nih.gov/30909592/?from_term=avocado&from_page=2&from_pos=3

https://pubmed.ncbi.nlm.nih.gov/31035472/?from_term=avocado&from_page=2&from_pos=9

https://pubmed.ncbi.nlm.nih.gov/30051518/?from_term=avocado&from_page=3&from_pos=2

https://pubmed.ncbi.nlm.nih.gov/29635493/?from_term=avocado&from_pos=3

https://pubmed.ncbi.nlm.nih.gov/27651262/?from_term=avocado&from_pos=6

https://www.oarsijournal.com/article/S1063-4584(08)00023-X/abstract

https://pubmed.ncbi.nlm.nih.gov/9476272/

https://loveonetoday.com/health-professionals/research-initiative/the-role-of-avocados-in-maternal-diets-during-the-periconceptional-period-pregnancy-and-lactation/

https://pubmed.ncbi.nlm.nih.gov/24210636/?from_term=AVOCADO+AGING&from_pos=10

https://en.wikipedia.org/wiki/Avocado

https://pubmed.ncbi.nlm.nih.gov/31321376/?from_term=AVOCADO+AGING&from_pos=8

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