Avocados are one of the healthiest fruits on the planet. They are densely packed with essential nutrients, and can be used in anything from salads to desserts. According to studies, eating only one avocado a day can provide numerous health benefits, and here are the top 20:
- Rich in healthy fast
Avocados contain healthy fats such as monounsaturated fats, which are vital for prevention of heart attacks and lowering your cholesterol levels.
- Promotes weight loss
Just half of an avocado a day can help overweight people shed pounds due to the high fiber content, which improves your digestion and makes you feel full for longer.
- Regulates blood pressure
Avocados are rich in potassium, which reduces the effect of sodium on our bodies. An average avocado has 28% of the recommended daily allowance of this mineral. According to the American Heart Association, natural sources of potassium can keep your blood pressure controlled.
- Improves cardiovascular health
High blood cholesterol levels affect 1 out of 3 Americans, and are the main factor of heart disease. According to health experts, eating avocado every day will reduce the LDL (bad) cholesterol in your blood and improve your heart health as well. Besides this, avocados will also:
- Reduce the levels of triglycerides in your blood
- Reduces your total cholesterol levels
- Reduces your LDL (bad) cholesterol
- Increases the levels of HDL (good) cholesterol
- 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%.
- Better nutrient absorption
Besides providing important nutrients to the body, avocados also ensure that these nutrients are properly absorbed. This refers to fat-soluble vitamins such as vitamin A, E, K and D.
- Improves antioxidants absorption
Put half an avocado in a salad with carrots, lettuce and spinach to boost the absorption of alpha and beta-carotene as well as lutein.
- Protects from diabetes
Diabetes has become a common condition in the USA, but luckily, consuming avocados can balance your blood sugar levels and reduce the risk of the condition. Only half an avocado a day can prevent your blood sugar levels from spiking.
- Pain reliever
Due to the powerful anti-inflammatory properties, avocados can relieve joint pain and other types of inflammatory pain.
- Reduces inflammation
Many health experts believe that inflammation is responsible for diseases such as Alzheimer’s, allergies, asthma and even cancer. However, thanks to the oleic acid content, avocados can reduce the inflammation in your body and prevent those diseases.
- Improves your eyesight
Due to the presence of lutein and zeaxanthin, two powerful antioxidants important for your eye health, consuming avocados can prevent macular degeneration and improve your eyesight.
- A great addition to pregnancy diet plans
Avocados contain potassium, vitamin B6, folate and vitamin C. Vitamin C is crucial for proper fetal tissue and brain growth, while folate is needed for fetal development in the early stages. This makes avocados a great addition to your pregnancy diet plan.
- Anti-cancer agent
According to studies, avocados can fight cancer and inhibit prostate cancer cell growth specifically. It is also great for reducing the side-effects of chemotherapy.
- Bone health
Due to the abundance in vitamin K, folate and copper, avocados are perfect for proper bone health.
- Improves digestion
Avocados contain a lot of fiber, which improves your digestion. An average avocado may contain 13 gr. of fiber, which is 57% of the daily recommended allowance.
- Mood booster
Thanks to the folate and potassium content, eating avocados regularly may prevent mood changes and improve your mood. According to a recent study, there is a connection between low potassium levels and depression, which is why you need to add the fruit in your diet.