Avocado is a delicious fruit that grows on the tree of the same name and is native to South Central Mexico. It belongs to flowering plant family Lauraceae. Botanically speaking it is a large berry that contains a single seed. They come in various shapes like a pear shape, egg shape and spherical. Avocado is a good source of some nutrients like vitamins, minerals, antioxidants, flavonoids, carotenoids, dietary fibers, essential fatty acids, etc. and presence of these compounds make them very beneficial for our health. In this article, we will know about the major health benefits of avocados, but first, let’s take a look at the below-mentioned nutrition chart.
Nutrition Chart Of Avocados
Health Benefits Of Avocados
(1) Good For Digestion
Regular consumption of avocados is very beneficial for our stomach as it aids in the digestive process because of the presence of soluble and insoluble dietary fibers in it. These dietary fibers regulate the bowel movement and ensure that waste gets excreted out of the body smoothly and thus provide relief from constipation and other digestive problems.
The fiber present in avocados also stimulate the gastric juice and other digestive juices and enhance the absorption of nutrients by our body. Avocados are an excellent source of dietary fibers, and one serving of avocados can provide around 40 percent of the daily fiber requirement of our body.
(2) Aids In Dental Care
Consuming avocados on a regular basis is very beneficial for teeth and aids in maintaining proper dental health because of the presence of antibacterial and antioxidant flavonoids in them. It is effective for eliminating bad breath (which is mainly caused by indigestion and upset stomach) by improving our digestive health.
The antibacterial nature of avocados is also effective for killing bad breath causing bacteria present in our mouth. It has been found that avocados are also effective for reducing the risk of oral cancers.
(3) Keep Our Liver Healthy
The liver is a vital organ of our body and damage to it can be very dangerous to our health. Avocados are very effective for keeping our liver healthy and also reduces the liver damage. This benefit of avocados is mainly due to the presence of certain organic compounds in it. It has been found that consuming avocados play an important role in improving our liver health and also prevents it from damage.
(4) Keep Our Eyes Healthy
Consuming avocados on a regular basis is very beneficial for keeping our eyes healthy and for protecting them from the eye problems like age-related macular degeneration, cataracts, etc. This Benefit of avocados is mainly due to the presence of antioxidants, flavonoids and carotenoids such as lutein and zeaxanthin in it. The antioxidants present in avocados fights with the free radicals accumulated in our eye tissues stabilizes them and thus prevents them from doing damage to our eye tissues.
(5) Good For Cardiovascular Health
Regular and moderate consumption of avocados is very beneficial for our heart health and helps in keeping our cardiovascular system healthy. Beta-sitosterol present in avocados helps in maintaining proper cholesterol level and thus reduces the risk of various cardiovascular problems. It has been found that consuming avocados protect our heart from the risk of atherosclerosis by enhancing the antiatherogenic properties of HDL cholesterol. In addition to this, avocados are also a good source of potassium which helps in providing relief from hypertension and also reduces the risk of clotting, heart attack and heart strokes.
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(6) Keep Our Kidneys Healthy
Consuming avocado is very beneficial for keeping our kidneys healthy because of the presence of potassium in it. Potassium is a vital nutrient that helps in keeping our kidneys healthy by maintaining proper fluid balance in our body. It should be noted that it is important to have a proper potassium balance in our body as both too much and too low potassium level is bad for our health. Proper potassium level helps keep our kidneys healthy by maintaining proper fluid balance, helps in removal of toxins out of the body and also plays an important role in maintaining normal heart rate.
(7) Treats Vitamin K Deficiency
Avocados are an excellent source of vitamin K, and one serving of avocados can provide around 40 percent of the daily vitamin K requirement of our body. It makes avocados very beneficial for providing relief from vitamin K deficiency. Vitamin K deficiency is dangerous, and some of the common symptoms of vitamin K deficiency are bleeding within the digestive tract, gum bleeding, heavy menstrual bleeding, bruising, cartilage calcification, etc.(source). Pregnant women and newborn babies are more prone to vitamin K deficiency, and it is, therefore, advisable to include avocados to pregnant and nursing mothers.
(8) Provides Relief From Morning Sickness
Consuming avocado is very beneficial for pregnant women as it provides relief from morning sickness and also helps in overcoming nausea,vomiting, and queasiness experienced during pregnancy. This benefit of avocados is mainly due to the presence of vitamin B6 in it.
(9) Provides Anti-Inflammatory Benefits
Avocados are anti-inflammatory in nature which means they are very effective for reducing inflammation in tissues, joints, muscles, etc. and are also effective for providing relief from inflammatory diseases like arthritis, gout, etc. This anti-inflammatory nature of avocados is mainly due to the presence of antioxidants ( like vitamin C ), and antioxidant flavonoids etc. present in them. It is effective not only for providing relief from pain caused by the inflammatory diseases ( like arthritis) but is also effective for reducing the risk of inflammatory diseases.
(10) Reduces The Risk Of Several Types Of Cancers
Consuming avocados on a regular basis is very effective for reducing the risk of several types of cancers like oral cancer, skin cancer, breast cancer, prostate cancers, etc. because of the antioxidants, flavonoids and other essential compounds present in it. Antioxidants like Vitamin C, Glutathione, etc. present in avocados fights with the free radicals of our body, stabilizes them and thus prevents our cells from dangerous cancer-causing effects of free radicals.
In addition to this, avocados also contain carotenoids and monounsaturated fats, and these compounds also help in significant reduction of cancer. Studies have shown that the organic compounds present in avocados prevent cancerous cells from metastasizing and cause them to undergo apoptosis (automatic cell death).
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(11) Provides Antioxidant Benefits
Avocados are a good source of many antioxidants like Vitamin C, Vitamin E, Glutathione, etc. and the presence of these antioxidant compounds make them very beneficial for our health. These antioxidants stabilize the unstabilized ions (free radicals) of our body prevents our body cells from the harmful effects of the free radicals, and also reduces the risk of various types of cancer.
In addition to this, Vitamin C helps in recycling of Vitamin E and reduces LDL cholesterol level in our body. In addition to this, avocados also contain a number of antioxidants like epicatechin, violaxanthin, neo chrome, etc. These compounds also helps in neutralizing the effects of free radicals and provide a lot of benefits like reducing the risk of respiratory diseases, reducing the risk of cardiovascular problems, premature ageing, cognitive disorders, visionary problems, etc.
(12) Helps In Weight Management
Consuming avocados on a regular basis is very effective for the weight management. Depending on the need and the serving size, it can be used for both weight loss and weight gain. Avocados can be used for weight loss because they are high in dietary fibers and eating one serving of avocados can provide around 40 percent of the daily requirement of dietary fiber by our body. The dietary fibers present in avocados make us feel fuller for a long time and decreases our urge to eat, again and again, controls overweight and thus provide relief from obesity.
Avocados are high in calories ( in comparison to other fruits), and 100 grams of avocados provides around 200 calories of energy ( in comparison to other typical fruits that provides around 60-80 calories for 100 grams). So, if you want to gain weight in a healthy manner, then it will be better to include avocados to your fruit plate. It will provide more calories to your body, and there will be almost no saturated fats ( 2.1 grams per 100 grams) and sugar ( 0.7 grams per 100 grams) in it.
(13) Keep Premature Ageing At Bay
Regular consumption of avocados is very beneficial for reducing fine lines, wrinkles, age spots, dark spots, freckles, etc. and thus help in keeping premature aging at bay. This anti-aging benefit of avocados is due to the number of antioxidants like Vitamin C, Vitamin E, Xanthophyll, etc. present in them.
(14) Make Our Bones Stronger And Reduces Osteoporosis Risk
Consuming avocado is beneficial for our bones too as it helps in improving our bone health. The carotenoids such as Zeaxanthin and Lutein present in avocados reduces the risk of the cartilage defect. In addition to this, avocados also contain essential minerals such as zinc, phosphorus, copper and trace elements like calcium and selenium. These compounds help in making our bones stronger, increases bone density and reduce the risk of development of Osteoporosis.
(15) Enhance Absorption Of Nutrients
Eating avocados increase the absorption of nutrients by our body and because of this reason it is advisable to eat them along with other fruits and vegetables. They enhance the nutrients present in fruits and vegetables. It has been found that absorption of the carotenoid antioxidant molecule increases by three to five times when the salad is eaten along with avocado. Absorption of carotenoids is beneficial as it protects our cells from free radical damage. Avocados also improve our appetite and prepare our digestive system to function at its highest level.
(16) Good For People Suffering From Diabetics
Regular consumption of avocados is beneficial for the people who have diabetes as it helps in lowering blood glucose levels. The dietary fibers present in avocados slow down the absorption of sugar by our body and prevents our blood sugar level from sudden increases. Avocados are low in sugar and 100 grams of avocados provides only 0.7 grams of sugar.
In addition to this, the majority of carbohydrates present in avocados are made up of 7-carbon sugars, which is a rare form that inhibits the enzyme Hexokinase and thus controls the way glucose is metabolized by the body. Avocados are beneficial for diabetic patients as it only regulates blood sugar level but also helps in maintaining their overall health.
(17) Beneficial For Athletes
Avocados are a good source of some nutrients like vitamins, minerals, antioxidants, flavonoids, essential compounds, etc. and are also high in calories. Consuming 100 grams of avocados provides around 200 calories of energy. This makes them very beneficial for the athletes as they require a lot of energy and also need to maintain proper nutrition level in their body. Avocados not only provide energy to athletes but also helps in improving their overall health because of the vitamins,minerals, antioxidants, essential fatty acid, etc. present in them.
(18) Controls High Blood Pressure
Avocados are a good source of potassium, which is a vital nutrient that plays an important role in controlling our blood pressure level. It provides relief from high blood pressure and also reduces the risk of various cardiovascular problems like heart attack, heart strokes, irregular heartbeat, etc.
(19) Prevent Birth Defects
Avocados are a rich source of folate and folic acid, and a single cup of avocado provides around 23 percent of the daily requirement of folate to our body. Folic acid plays an important role in the growth and development of the newborn babies and folate helps in preventing newborn babies from the congenital disabilities such as neural tube defect and Spina bifida.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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