In addition to being delicious, avocado, which does not end with counting benefits for human health, contains important nutrients such as fiber, beneficial oils, potassium and vitamin K. It is a nutritious fruit that first appeared in Mexico, but over time began to be grown around the world. The benefits of avocado, also known as ‘Persea Americana’, have been proven by numerous studies.
There are different varieties of avocados in terms of texture, size and color, especially grown in tropical climates. The Hass avocado is the most popular avocado variety, but there are other less common varieties, including varieties such as Bacon, Lula, Pinkerton, Fuerte, and Gwen. Let’s all ask, “What are the benefits of avocado?” Let’s move on to our article where we answer the question in detail.
Benefits of avocado:
- Provides nutritional support during pregnancy and lactation
- Reduces risk factors that can cause heart disease
- Helps to lose weight
- Rich source of antioxidants
- Keeps your skin glowing
- It is very beneficial for the eyes.
- strengthens bones
- High nutrient supply
- Helps regulate blood pressure
- Reduces the risk of cancer
Provides nutritional support during pregnancy and lactation
During pregnancy and lactation, nutrient requirements such as vitamin C, folic acid and potassium increase significantly. Although the requirement for folic acid increases significantly, unfortunately, many pregnant people take folic acid below the recommended intake, increasing the risk of complications that can occur during pregnancy. One avocado provides 27% of the recommended folic acid intake during pregnancy.
Reduces risk factors that can cause heart disease
Regular consumption of nutrient-rich foods such as avocados can help protect against various heart diseases. The fiber, healthy fats, vitamins and minerals in it play an important role in keeping the circulatory system healthy. Studies reveal that a diet rich in avocados can help lower the risk of heart disease. Each 100 grams of avocado contains 76 milligrams of natural plant sterol called beta sitosterol, which regulates healthy cholesterol levels.
Helps to lose weight
One of the most popular benefits of an avocado is that it helps a lot with weight loss. Avocado, which is very rich in fiber, is widely included in weight loss diets. Avocado helps you lose weight by giving you a feeling of fullness for a long time and allowing you to take fewer calories. So, regularly consumed avocado will be an important factor in weight loss.
Rich source of antioxidants
Avocados contain many bioactive compounds, including carotenoids, vitamin C, vitamin E and phenolic compounds. Various studies reveal that these compounds have highly effective antioxidant, neuroprotective and cardioprotective activities. Avocados can help boost the body’s antioxidant defenses, as it is a food high in antioxidants.
Keeps your skin glowing
Avocados contain a variety of nutrients such as vitamins, minerals, antioxidants and fatty acids. Therefore, it is one of the indispensable nutrients for a healthy skin. Avocado, which is very rich in vitamin C and vitamin E, gives your skin a natural shine. It is also very useful for maintaining the firmness and elasticity of your skin.
It is very beneficial for the eyes.
Avocados contain lutein and zeaxanthin, which absorb light waves that can damage your eyes. The high amount of vitamin A in it also reduces the risk of yellow spot disease, which can occur with age.
strengthens bones
About half an avocado meets 15% of an adult’s daily vitamin K needs. Avocados can help increase bone density and prevent fractures. When consumed with vitamin D, another vitamin necessary for bone health, it becomes much more beneficial.
High nutrient supply
Avocados generally contain many essential nutrients. In addition, it contains essential nutrients, including vitamin C, B6 and B vitamins, which are necessary for the strengthening of the immune system. Containing many of the nutrients essential for optimal health, avocados can also help improve overall diet quality. Below, you can find the nutritional values of 68 grams of avocado.
Avocado nutritional values:
- Calories: 114
- Dietary fiber: 6 grams
- Sugar: 0.2 grams
- Potassium: 345 milligrams
- Sodium: 5.5 milligrams
- Magnesium: 19.5 milligrams
- Vitamin A: 43 micrograms
- Vitamin E: 1.3 milligrams
- Vitamin K: 14 micrograms
- Vitamin B6: 0.2 milligrams
- Monounsaturated fatty acids: 6.7 grams
Helps regulate blood pressure
Avocados have miraculous benefits when it comes to regulating blood pressure. They contain minerals like sodium and potassium that help your body regulate blood pressure.
Reduces the risk of cancer
Many studies reveal that the phytochemicals in avocados are powerful enough to help kill oral cancer cells. Research shows that phytochemicals extracted from avocados help to stop the cell cycle and inhibit cell growth. Studies also show that methanol-extracted avocado phytochemicals help lymphocyte cells proliferate and also reduce chromosomal changes. It also plays an important role in the prevention of stomach, pancreatic, colon and cervical cancers.
In this content, we have compiled the countless benefits of avocado. What we describe is for informational purposes only. If you are considering adding avocado to your diet list or nutrition program, be sure to seek advice from an expert.
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