Avocado is a green fruit with a soft texture that grows in warm climates. The health benefits of avocado are numerous, including improved digestion, reduced risk of depression, and protection against cancer.
Avocado is also known as butter fruit, which is versatile and the only fruit that provides a large amount of healthy monounsaturated fatty acids. Avocados are recognized as a natural nutrient-dense food and contain nearly 20 vitamins and minerals.
1. Avocado Is Rich In Nutrients
Although most of the calories in avocado come from fat, it contains healthy fats and can keep you full longer. When you eat fat from avocado, your brain will receive it as a signal to hold your appetite.
Eating fat slows down the breakdown of carbohydrates which helps keep blood sugar levels stable. Fat is essential for every single cell in the body. Eating healthy fats supports healthy skin, increasing absorption of dissolved vitamins, minerals, and other nutrients. in fat, and it can even help boost the immune system.
2. Healthy for the Heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been shown to help maintain healthy cholesterol levels.
3. Good for the Eyes
Avocados contain lutein and zeaxanthin, two phytochemicals that are concentrated in eye tissue. These substances provide antioxidant protection to help minimize damage, including from ultraviolet rays.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene. Adding avocado to your diet can help reduce the risk of developing age-related macular degeneration.
4. Prevent Osteoporosis
Half of the avocado provides about 25 percent of the recommended daily intake of vitamin K. These nutrients are often overlooked, but they are very important for bone health. Vitamin K is often overshadowed by calcium and vitamin D when it comes to nutrients that are essential for maintaining healthy bones. However, eating foods with adequate vitamin K can support bone health by increasing calcium absorption and decreasing urinary excretion of calcium.
5. Prevent Cancer
Adequate folate intake from food has shown promise in protecting the body against colon, stomach, pancreatic, and cervical cancers. Although the mechanisms behind the clear risk reduction are currently unknown, it is believed that folate protects the body against unwanted mutations in DNA and RNA during cell division.
Avocado even plays a role in cancer treatment. Through several studies it was found that the phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause cancer cell death, while promoting the proliferation of immune system cells called lymphocytes.
6. Good for pregnant women
Folate is essential for a healthy pregnancy. Adequate intake of avocado can reduce the risk of miscarriage and neural tube defects.
7. Lowering the Risk of Depression
Foods that contain high levels of folate can help reduce the risk of depression because folate helps prevent homocysteine buildup. Namely a substance that can interfere with the circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.