Avocado for health and its benefits, it is sweet, satisfying and versatile with a creamy and buttery texture, it has a rich flavor due to the high fat content, they are popular and loved by many, so much so that consumption has quadrupled in recent years 20 years. You can find avocados almost everywhere, from supermarkets and farmers markets to neighborhood stores. This green tree fruit is considered a delicacy, and a common addition to tables and menus around the world.
Health benefits of avocado
Avocados offer a large amount of fiber, potassium, vitamins B6 and C, they are also rich in folic acid, which can improve your mood, avocado for health and its benefits, its nutrients offer the most fat, a cup of avocado provides 21 grams of fat, therefore it is very important, it is mainly a mixture of monounsaturated and polyunsaturated fats.
These polyunsaturated fats are necessary for your body to function because it cannot produce them on its own. Your body uses these fats to build cell membranes and nerve sheaths, they are also necessary for blood clotting and muscle movement.
The fats found in olive oil are similar to monounsaturated fats; some studies have linked them to reduced inflammation, lower risk of heart disease, and anti-cancer effects.
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Here’s what you get from a single 50 gram (1.75 oz) serving of avocado:
- 80 calories
- 1 g saturated fat
- 1 g of polyunsaturated fat
- 5 g of monounsaturated fats
- 4 g of carbohydrates
- 1 g of protein
- 3 g of dietary fiber
- 11 mcg of vitamin K
- 4 mg of vitamin C
- 0.1 mg of vitamin B6
- 1 mg of vitamin E
- 0.3 mg iron
- 45 mcg of folate
- 250 mg of potassium
- 10 mg of calcium
- 0.04 mg of thiamine
- 0.1 riboflavin
- 30 mg of phosphorus
- 0.1 mg copper
- 15 mg magnesium
- 0,3 mg de zinc
- 0.1 mg manganese
- 0.7 mg pantothenic acid
Avocados are a powerhouse of nutrients that can help your long-term health, here’s how to reap the benefits of this wonderful fruit:
1 They are loaded with nutrients
The health benefits of avocados are almost endless. Rich in folic acid, it is also rich in vitamin C and antioxidants, and is a good source of vitamin E, B5, K, fiber and niacin. Reap the rewards in this luxury snack.
2 They contain good monounsaturated fats.
Avocado is the only fruit that contains good monounsaturated fats, which protect against heart disease and help reduce blood pressure, with only 22% total fat, much lower than butter or mayonnaise, it is a great toast dip or healthier sandwich. Try it on cornbread toast with avocado and chilli.
3 It is a good source of potassium.
Important for muscle strength, nerve function, and heart health, it’s just another reason to eat more of these smashed avocado nachos.
4 Great for the skin
Avocado and avocado oil have been linked to skin benefits due to their high content of vitamin C, which helps build collagen to retain skin’s firmness and elasticity.
5 Excellent for weight control
The healthy fats in avocado release hormones in the gut to signal fullness and increase satiety, people who eat avocado weigh less, have a lower BMI and smaller waist circumference compared to those who don’t.
6 They help protect your eyes
Avocado’s colorful carotenoids, such as beta-carotene, cryptoxanthin, lutein, and zeaxanthin, play an important role in maintaining eye health by softening macular pigment and reducing the risk of macular degeneration.
In conclusion, making avocados a regular part of the diet in season confers dietary superiority, in addition to providing a better nutritional profile. This adds up to a lower risk of developing metabolic syndrome and strengthening overall health with a multitude of essential nutrients.