Without question, avocados are one of the healthiest fruits on our planet. They contain essential nutrients, and they’re also pretty versatile, going nicely on both salads and desserts. According to several studies, eating an avocado every day has a long list of health benefits, and below you can see the top 20.
- Rich in healthy fats
Avocados are rich in monounsaturated fats which can reduce the risk of heart disease and your cholesterol levels as well.
- Aids weight loss
According to a study published in Nutrition Journal, half an avocado every day can promote weight loss in overweight people due to their fiber content which will make you feel for longer.
- Controls blood pressure
Avocados contain a rich amount of potassium, a mineral that can reduce the effects of sodium on the body. An avocado has about 28% of the daily recommended allowance of potassium, and are also rich in healthy fats. The American Heart Association says that natural sources of potassium such as the avocado can keep your blood pressure always in check.
- Improves your cardiovascular health
1 out of 3 Americans have high levels of cholesterol in their blood, which significantly increases the risk of heart disease. However, experts suggest that eating an avocado daily can reduce the amount of LDL cholesterol in your blood, effectively reducing the risk of heart disease and stroke and improving your cardiovascular health. The fruit can also:
5.Reduce the levels of triglycerides in your blood
6.Reduces your total cholesterol levels
7.Reduces your LDL (bad) cholesterol
8.Increases the levels of HDL (good) cholesterol
9.Rich in essential nutrients
Here’s what’s in a single avocado serving:
- Vitamin C – 33%;
- Vitamin E – 21%;
- Vitamin B6 – 26%;
- Vitamin K – 53%;
- Copper – 19%;
- Folate – 41%;
- Potassium – 28%;
- Pantothenic Acid – 28%.
- Improves your nutrient absorption
Besides supplying your body with nutrients, avocados also improve the nutrient absorption. This goes especially for vitamin A, E, K and D. The fruit supplies the body with nutrients and healthy fats, ensuring that the nutrients are completely absorbed in the body.
- Improves your antioxidant absorption
Adding half an avocado in your salad can improve the antioxidant absorption. Mixing it with carrots, lettuce and spinach will boost the absorption of alpha-carotene by 8.3 times, beta-carotene by 13.6 times and lutein by 4.3 times.
- Prevents diabetes
Diabetes is one of the most prevalent diseases in the USA, with about 40% of the population currently suffering from it. Luckily, avocados can keep your blood sugar levels steady and reduce the risk of diabetes. A recent study found that half an avocado a day can prevent blood sugar spikes after a meal.
- Pain relief
Avocado extract can reduce the symptoms of arthritis due to the powerful anti-inflammatory properties it has.
- Reduces inflammation
According to numerous studies, chronic inflammation is responsible for allergies, asthma, Alzheimer’s, heart disease and even cancer. However, the oleic acid content of avocados can reduce the inflammation in your body and reduce the risk of the mentioned diseases.
- Improves your eye health
The main cause of blindness in the USA is macular degeneration, which can be stopped by zeaxanthin and lutein, two antioxidants that avocados contain. They are considered the best source of lutein among fruits.
- A great addition to a pregnancy diet plan
Due to the richness in nutrients such as potassium, vitamin B6, folate and vitamin C, avocados are a great addition to pregnancy diet plans. Vitamin B6 is beneficial for the fetal tissue and brain growth, while folate is crucial for proper fetal development in the early stages.
- Protects from cancer
Avocados can fight cancer and reduce the side-effects of chemotherapy. According to studies, it also inhibits prostate cancer cell growth.
- Bone health
As we mentioned before, avocados are rich in vitamin K, folate, copper and other bone-healthy nutrients which will certainly strengthen your bones.
- Improves digestion
Avocados are rich in fiber, a nutrient that improves digestion. A single fruit contain 13 gr. of fiber, which is about 54% of the daily recommended allowance.
- Boosts your mood
The variety of nutrients in avocados can improve your mood and prevent mood changes. According to a study, depression is linked to low potassium levels, while folate, which the avocado contains, is vital for reducing the symptoms of depression.