Avocados are nutrient dense with folate (folic acid), healthy monounsaturated fats, vitamin C, K, additional B vitamins, potassium and other minerals and fiber.
They contain healthy fat (monounsaturated and omega-3 and low omega-6 polyunsaturated fats) which plays a role in estrogen production and reproductive hormonal balance.
Below are some amazing health benefits of Avocados women should be enjoying:
1. Weight loss
Avocados are highly satiating because they are high in fiber and healthy monounsaturated fats like those found in olive oil. A half an avocado contains 10 grams of monounsaturated fats and 5 grams of fiber.
Overweight adults who added a half of an avocado to a lunch meal reported increased meal satisfaction of 26% and a decreased desire to eat by 40% in the three hour period following the meal compared to people who didn’t have avocados with lunch.
2. High potassium content
Potassium is a nutrient that helps maintain electrical gradients in your body’s cells and serves many important functions.
Avocados are very high in potassium. A 100-gram serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure.
3. Avocados are loaded with fiber
Avocados are relatively rich in fiber. It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function.
4. Eye protection
Avocados are high in antioxidants. This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.
Studies show that they are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults. Eating avocados benefit your eye health in the long term.
5. May help prevent cancer
Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory.
6. Helps relieve symptoms of arthritis
Arthritis is a common problem in Nigeria. Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables can reduce osteoarthritis.
7. Healthy life
One study looked at the dietary habits and health of people who eat avocados. Avocado consumers were found to be much healthier than people who didn’t eat this fruit.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
8. Lowers cholesterol and triglyceride levels
Heart disease is the most common cause of death in the world. Several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Studies have shown that avocados can reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22% and increase HDL (the good) cholesterol by up to 11%.
9. Avocados are loaded with heart healthy monounsaturated fatty acids
Avocado is a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil. They have health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.
10. The fat content helps you absorb nutrients from plant foods
When it comes to nutrients, your intake is not the only thing that matters. You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.
Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized. Vitamins A, D, E and K are fat soluble along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to your salad or food can increase antioxidant absorption 2.6- to 15-fold.
Not only are avocados highly nutritious, they can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
Take Away
One study in the Journal of Nutrition found that eating avocado with tomato boosted the absorption of lycopene — a carotenoid in tomatoes by almost five times. This is why tomato and avocado is good for you.
Avocados contain substances called polyols or sorbitol which are carbohydrates that may affect people who have sensitive stomachs or irritable bowel syndrome.
If they eat too much avocado in one sitting, it can cause bloating, diarrhea or intense pain in the gut.
Once ripe, eat the avocado the next day or two, or store it whole and uncut in the refrigerator for up to three days. Cold slows down ripening, so don’t buy unripe avocados and put them in the refrigerator, they won’t ripen properly.
Avocados contain a monounsaturated fat called oleic acid — this miracle compound has been linked in studies to a decrease in inflammation. Inflammation is more than just annoying swelling. It’s the culprit behind many chronic diseases, including Alzheimer’s, arthritis, and even cancer. This is what happens when you eat avocado everyday.
Is it okay to eat avocado pear everyday?
If you are really watching your weight, it is wise to stick to half to one whole avocado a day assuming you are also eating other sources of healthy fats. This is because avocados contain carbohydrates that may not be digested or absorbed well.
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls. Heart. Most of the healthy fat in avocado is oleic acid, a monounsaturated fatty acid. This is what avocados do to the body.
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