2020-07-29 01:17:22
Health Benefits of Avocado

Health Benefits of Avocado

Avocados are everywhere. You can find them in every grocery store across North America, and on every Sunday morning brunch menu. However, for as popular as the avocado is today, it has been only since the mid 1990s that Americans have truly embraced this superfood. In addition to being delicious, avocados have some truly fantastic health benefits. In fact, the old saying “An apple a day keeps the doctor away” may be more accurate for avocados than apples! The avocado, in particular the popular Hass variety, is truly Nature s medicine.

A Heart Healthy Food

In terms of fruits, the avocado is relatively unique in that, rather than being heavy on carbs, 77% of the calories in an avocado come from fat. While that may sound like a bad thing, it is actually a very good thing, as the fat in avocado is a healthy monounsaturated good fat, primarily oleic acid. These good fats help to lower cholesterol and triglyceride rates, and increase the HDL, or “good” cholesterol in the bloodstream. High cholesterol and triglycerides are major contributors to heart disease, and the healthy fats in avocado have been proven to be a powerful weapon in the fight against high cholesterol levels and heart disease.

Rich in Vitamins and Minerals

In addition to the heart healthy nature of the avocado, they are also packed with nutrients. In fact, a medium sized avocado has 60% of the daily recommended value (DV) of Folate, 75% DV of Vitamin K, 42% DV of potassium, as well as large amounts of Vitamin B5, B6, and Vitamin C, plus more potassium than bananas. Serving size for Hass avocado is of a medium sized fruit. Avocados are a great source of dietary fiber, and while packed with vitamins in their own right, they also help the body to absorb fat soluble nutrients, such as Vitamin A. With an average of 300 calories for an entire avocado, they are considered a nutrient dense food when compared to the calorie intake.

Other Health Benefits of Avocado

In addition to being nutrient rich, avocados are filled with antioxidants and phytochemicals. A study done at Ohio State University showed that the carotenoids, terpenoids, and phenols in avocado have been shown to prevent the growth of some cancerous and precancerous cells. Additionally, the World Journal of Hepatology also published results from a study in 2011 that indicated in some cases, these terpenoids actually caused the death of some cancer cell types as well.

In addition to their potential benefits in the fight against cancer, avocados have also been proven effective in helping facilitate weight loss. First, as a good source of dietary fiber, avocados are filling. A study published in 2019 indicated that the avocado s combination of monounsaturated fat and high fiber led the body to produce peptide YY, a hormone responsible for managing hunger response in humans. . For people looking to lose weight around their midsection, avocado has been proven to help. A recent Penn State study outlined how the monounsaturated fat oleic acid, which is the main fat in avocado helps prevent metabolic syndrome and effectively burn belly fat.

Avocado has definitely earned the title of a superfood. This popular fruit can really pack a punch in terms of its overall nutritional values and obvious health benefits.