Avocado has conquered the world with its popularity! Beautiful, delicious, hundreds of varieties around the world, and you can choose any one you like. It’s a supplier of healthy and much-needed fats for your body! It looks great not only on Instagram but also on your plate.
Avocado – Nutrition facts
Avocado has a medium-high energy value, low protein content, and high fat. Not a big amount of carbs and low sugar. A good amount of fibre and a low glycemic index which is good for your blood glucose level.
The benefits of avocado
Avocados are very popular in the world of health and wellness because they are very nutritious and associated with a number of health benefits.
1Provides anti-inflammatory properties
Avocado is rich in anti-inflammatory properties that help to reduce the body’s internal inflammation. It is the best source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. It helps to keep inflammation under control. The fats present in this fruit are unique, that help lubricate joints and further relieve joint pains.
2Helps to lose weight
The most popular benefit of an avocado is that it helps to lose weight. It is used widely in weight loss diets due to the presence of dietary fibres. It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss.
3Keeps your heart healthy
Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. They also keep your heart arteries and veins healthy.
4Regulates blood pressure
Avocado is a good source of calcium, especially potassium and sodium, that stabilises your blood pressure. Stable blood pressure helps stave off the risk of heart attack or stroke.
Consuming an avocado in your diet is beneficial for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals that help minimize damage, including from ultraviolet light.
Avocado is beneficial in cancer treatment. It inhibits the growth of cancerous cells and causes the death of cancer cells. It also encourages the proliferation of immune system cells called lymphocytes to boost your immunity.
Avocado is full of digestive fibres to keep your gut system healthy. Fibre adds bulk to the stool, facilitating bowel regularity and enhancing digestion. It helps to prevent constipation and indigestion and lowers the risk of colon cancer.
8Keeps your skin shiny
Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it is essential for healthy skin. It is mainly rich in vitamin C and vitamin E giving your skin a natural glow.
Avocado – Bad news
Avocados are highly nutritious, delicious fruits with rich antioxidant compounds. However, there are some side effects of avocados you must be aware of.
Avocado may seem to be a perfect product for every situation, but the truth is that it should be avoided by pregnant and breastfeeding women. Avocado reduces milk production and has even been known to damage the mammary gland. Not too much to mention that babies’ stomachs are too sensitive to ingest avocado or its remnants.
It is important to have a balanced diet. While avocados are a healthy fat and can promote weight loss, too many avocados can contribute to weight gain due to their high-calorie content.
Some people with sensitive stomachs may find it difficult to ingest avocados. Pay attention to your body and if it does not feel comfortable, it may be best to avoid the fruit! You can replace the nutrition of avocados with other superfoods.
Avocados: Fun facts
Avocados have had several names throughout history, including ahuacatl by the Aztecs, aguacate by the Spanish conquistadors, and “alligator pears” by Sir Hans Sloane. In fact, ‘avocado’ did not become widely used until the US Department of Agriculture decided it was more appealing than ‘alligator pear’ in the 1900s.
In the summer of 2017, more than 3 million photos of avocado toast were uploaded to Instagram, daily. That is a lot of avocado!
Avocado in the Blue Zones
Centenarians, mostly in Loma Linda, one of the Blue Zone areas, include avocado consumption in their diet. Don’t mind saying that avocados are packed with fiber, monounsaturated fatty acids, vitamins K, and potassium all of which support overall health and well-being.
Also, eating avocados can help lower LDL (“bad”) cholesterol, improve glycemic control, and protect against DNA damage due to their high levels of monounsaturated fatty acids and antioxidants, and many other benefits to living a longer and happier life!
Avocado. Experiment by our expert
Let’s sum avocado up
Avocados are excellent fruit in every term of diet. They are full of various nutrients and healthy fats that make them super-fruit. Include them in your diet for the sake of shiny skin, sharp eyesight, and good digestion. But keep an eye on quantity if you are a calorie-conscious person as avocados may make you gain some extra pounds.
Here is a short and informative video from the BrightSide Youtube Channel on the nutritional benefits of avocado.
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