There are lots of studies have been proven that avocado has powerful beneficial effects on health, even it’s high in fats. This unique fruit is a good source for more than 25 essential nutrients, the vitamins and minerals present in it are all important to protect against disease and illnesses. Avocado is loaded with vitamin A, C, E, K and B vitamins, also rich in iron, copper, potassium and magnesium.
Besides, it’s also very delicious and can be used in various ways, from smoothies, sandwiches, salads to omelettes, you can always get lots of benefits from this superfood.
1. Avocado contains a good amount of healthy fat
Avocado contains almost 20 times of fat content than other fruits, but it’s mostly monounsaturated fat which is considered as a healthy fat variety.
2. It increases the nutrient absorption
A study found that people who ate salad included avocados had better nutrient absoprtion than those who didn’t include avocados. The participants who ate avocados absorbed 5 times the amount of carotenoids, a type of nutrient that include beta carotene and lycopene.
3. It’s good for your skin
Avocado has great anti-aging properties as it’s rich in antioxidants, that’s why avocado oil is included in many cosmetics. It has ability to make your skin looks younger and also aids in curing various of skin problems.
4. It protects you from stroke
Researches have found that avocado has ability to lower the risk of stroke because of the high levels of folate it contains. What’s more, the vitamin E, monounsaturated fat and glutathione present in avocados also important to maintain a healthy heart.
5. It controls blood pressure
Avocado is rich in potassium, with a 100 gram serving containing 14% of the RDA, which is higher than banana (10%). This mineral is essential for supporting healthy blood pressure levels.
6. It’s rich in fiber
Avocado is rich in fiber, around 7% by weight, which is important for the optimal function of the body, such as aiding in digestion, promoting weight loss and reducing blood sugar spikes.
7. Avocado promotes eye health
Avocado has good effects on your eyes as the carotenoid lutein it contains, which is well known to help protect against age-related macular degeneration and cataracts.
8. It helps relive the pain of arthritis
The phytonutrient compound present in avocados such as polyphenols and flavonoids have been found with great anti-inflammatory properties, which help you reduce the pain caused by arthritis. Antioxidants such as vitamin C and E also aid in fighting inflammation to relieve the symptoms of arthritis.
9. It’s good for you and your baby during pregnancy
It’s highly suggested to eat a cup of avocado everyday if you’re pregnant, as it will provide 1/4 of your recommended dose of folate, which is very important for your health, also good for your baby.
10. It improves your brain function
This is a miracle fruit, as it can keep you smart! Avocado is considered as one of the top brain-healthy foods which can maintain brain health, improve memory and prevent Alzheimer’s disease.
So feel free to add avocado into your diet, here is a good recipe to try:
Avocado Smoothies to Keep You Healthy
- Half of a ripe avocado
- A ripe banana
- Half cup low-fat yogurt
- Half cup orange juice
Blend all the ingredients in a blender, you can add a handful of ice for a great summer snack.
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