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The avocado is a rather unique fruit
Although most fruits consist mainly of carbohydrates, the avocado is rich in healthy fats
. Numerous studies show that it has powerful beneficial health effects
that are backed by scientific research.
1. The avocado is incredibly nutritious
The avocado is the fruit of avocado, scientifically known as Persea americana (1).
This fruit is valued for its high nutritional value and is added to various dishes because of its good flavor and rich texture. It is the main ingredient in guacamole.
These days, avocado has become an incredibly popular food among health conscious individuals. It is often called a superfood, which is not surprising considering its health properties (2).
There are many types of lawyers whose shape and color vary from pear to round and from green to black. They can also weigh between 8 ounces (220 grams) and 3 pounds (1.4 kilograms).
The most popular variety is the Hbad avocado.
It is often called "alligator pear", which is very descriptive, tends to have the shape of a pear and has green and bumpy skin like an alligator
The yellow-green flesh inside the fruit is eaten, but the skin and the seed are thrown away.
Avocados are very nutritious nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients in a single portion of 3.5 ounces (100 grams) (3):
- Vitamin K: 26% of Daily Value (DV)
- ] Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potbadium: 14% of the DV
- Vitamin B5: 14% DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iro n, the zinc, phosphorus and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This comes with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbohydrates, 7 of which are fiber, so there are only 2 "net" carbs, making it a low-carb food plant
do not contain cholesterol or sodium and are low in fat. That's why they are favored by some experts who believe that these substances are harmful, which is a subject of debate, however.
Abstract The avocado is a pear-shaped green fruit often called "alligator pear". loaded with healthy fats, fiber and various important nutrients.
2. They contain more potbadium than bananas
Potbadium is a nutrient that most people do not consume enough (4).
This nutrient helps maintain electrical gradients in your body's cells and serves a variety of important functions. very high in potbadium. A 3.5 ounce serving (100 grams) contains 14% of the Recommended Daily Allowance (RDA), compared to 10% in bananas, which are high potbadium foods (5).
Several studies show that high potbadium intake is related to the reduction in blood pressure, which is a major risk factor for heart attacks, stroke, and kidney failure (6). ).
Abstract Potbadium is an important mineral. Avocados are very high in potbadium, which should support healthy blood pressure levels.
3. The avocado is loaded with monounsaturated fatty acids for the heart
The avocado is a high fat food.
In fact, 77% of its calories come from fats, making it one of the most greasy plant foods. 19659003] But they do not just contain fat. The majority of the fat in the avocado is oleic acid – a monounsaturated fatty acid that is also the main component of olive oil and that would be responsible for some of its health benefits.
Oleic acid has been badociated with have beneficial effects on cancer-related genes (7, 8, 9, 10).
Fats in the avocado are also rather resistant to heat – induced oxidation, making avocado oil a healthy and safe choice. Avocados and avocado oil are rich in monounsaturated oleic acid, a heart-healthy fatty acid that would be one of the main reasons for the health benefits of l? I? olive oil.
4. Avocados are loaded with fiber
Fiber is another nutrient whose avocados are relatively rich.
It is an indigestible vegetable matter that can contribute to weight loss, reduce peaks in blood sugar and reduce the risk of many diseases.
A distinction is often made between soluble and insoluble fibers.
Soluble fibers are known for feeding friendly intestinal bacteria in your gut, which are very important for optimal body function (14). 19659003] A 3.5 ounce (100 grams) portion of avocado packages 7 grams of fiber, or 27% of the GDR.
About 25% of the fiber in avocado is soluble, while 75% is insoluble (15)
Abstract Avocados tend to be high in fiber – about 7% by weight, which is very high compared to most other foods. Fiber can have important benefits for weight loss and metabolic health.
5. Eating avocados can lower cholesterol and triglyceride levels
Heart disease is the most common cause of death worldwide (16).
Several blood markers are known to be badociated with increased risk.
triglycerides, inflammatory markers, blood pressure and various others.
Eight controlled studies in individuals examined the effects of the lawyer on some of these risk factors.
These studies have shown that avocados can (17, 18, 19, 20, 21, 22, 23):
- Reduce total cholesterol levels significantly
- Reduce blood triglycerides up to 1 year. at 20%.
- Lower LDL cholesterol level up to 22%.
- Increasing HDL (the "good" one of the studies found that including a lawyer in a low-fat vegetarian diet significantly improved the cholesterol profile (24). [19659003] Although their results are impressive, it is important to note that all human studies were small and short-term, in
Abstract Many studies have shown that lawyer consumption can improve risk factors for heart disease such as "bad" LDL cholesterol and "good" HDL cholesterol and blood triglycerides
A study examined the eating habits and health of people who eat avocados
They badyzed data from 17,567 participants in the NHANES survey in the United States.
Lawyer consumers turned out a lot more
They had a much higher nutritional intake and were half as likely to have metabolic syndrome, a group of symptoms that are a factor in major risk of heart disease and diabetes (25).
regularly ate the avocados also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of "good" HDL cholesterol
However, the correlation does not imply a causal link, and there is no guarantee that the lawyers made sure that these people are healthier
.
Abstract A dietary survey revealed that people who ate avocados had a much higher nutritional intake and a lower risk of metabolic syndrome.
When it comes to nutrients, your input is not the only thing that matters.
You must also be able to absorb these nutrients – move them from your digestive tract and your body, where they can be used.
Some nutrients are fat-soluble, which means that they have to be combined with fat to be used
Vitamins A, D, E and K are fat-soluble, as are antioxidants such as carotenoids.
A study has shown that adding avocado oil or avocado to salad or salsa can increase antioxidant absorption from 2.6 to 15 times (26).
So, not only is the avocado highly nutritious foods you eat.
This is a great reason to always include a source of healthy fat when you eat vegetables. Without this, many nutrients beneficial to the plants will be lost
Abstract Studies have shown that the consumption of avocado oil or avocado with vegetables can significantly increase the number of antioxidants you absorb.
Not only do avocados increase the absorption of antioxidants by other foods, but they are also rich in antioxidants
This includes carotenoids lutein and zeaxanthin, which are extremely important for eye health ( 27, 28). show that they are linked to a significantly reduced risk of cataracts and macular degeneration, which are common in the elderly (29, 30).
Therefore, eating avocados should benefit the long-term health of your eyes.
Avocados are rich in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and reduce the risk of macular degeneration and cataracts.
9. The Lawyer Can Help Prevent Cancer
There is little evidence that the lawyer can be beneficial in the treatment and prevention of cancer.
Studies in test tube suggest that it could reduce the side effects of chemotherapy. 19659003] It has been shown that the avocado extract inhibits the growth of prostate cancer cells in a laboratory (32)
However, keep in mind that these studies were made in isolated cells and do not necessarily prove what can happen. . Human-based research is not available
Abstract Some studies in test tubes have shown that the nutrients present in avocados can have beneficial effects on the prevention of prostate cancer and lowering the side effects of chemotherapy. However, the research based on the man is lacking.
Arthritis is a common problem in Western countries. There are many types of this disease, which are often chronic problems that people have for the rest of their lives.
Several studies suggest that avocado and soybean oil extracts – called unsaponifiable avocado and soy – can reduce osteoarthritis (33, 34) It remains to be seen if lawyers themselves have this effect
Abstract Studies have shown that avocado oil and soy extracts can significantly reduce the symptoms of osteoarthritis.
11. Eating Lawyer Can Help You Lose Weight
According to one study, lawyers who eat a lawyer with a meal feel 23% more satisfied and 28% less eager to eat. over the next 5 hours, compared to people who have not eaten this fruit (35).
If this is true in the long run, including avocados in your diet can help you eat fewer calories and make it easier for you.
Avocados are also high in fiber and very low in carbohydrates, two attributes that should help promote weight loss, at least in the context of a healthy diet and based on real food. 19659026] Abstract Avocados can help you lose weight by keeping you longer and making you eat fewer calories. They are also high in fiber and low in carbohydrates, which can promote weight loss.
12. The avocado is delicious and easy to incorporate into your diet
Avocados are not only healthy, but they are also incredibly delicious and accompanied by many types of foods.
You can add them to salads and various recipes or simply remove them
They have a creamy texture, rich and oily and blend well with other ingredients.
A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado as well as ingredients like salt, garlic, lime and some others according to the recipe.
A lawyer often takes time to mature and should be slightly soft at maturity. The nutrients contained in the avocado can oxidize and brown shortly after swelling, but the addition of lemon juice should slow this process
Summary The Avocados have a creamy, rich and oily texture and blend well with other ingredients. Therefore, it is easy to add this fruit to your diet. The use of lemon juice can prevent the cut avocados from turning brown quickly.
The Bottom Line
Avocados are an excellent food, filled with nutrients, many of which are lacking in the modern diet.
They are slimming, good for the health of the heart and, last but not least, delicious
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