Avocados contain nearly 20 vitamins and minerals like potassium, lutein and folate in each serving. Avocados are low in sugar and contain fibre. Here are the health benefits of avocados published by scientific research.
1. Avocado is very nutritious
Avocado is a fruit with high nutritional value, delicious and very rich. Nowadays, avocado has become an extremely popular food among people who are conscious about protecting and promoting health. It is often called a superfood, which is not at all surprising given its health properties.
Currently, many types of avocados vary many types of avocados vary in shape and colour. They also weigh from 220 grams to 3 1.4 kg/fruit. 100 grams of avocado contains nutrients such as:
- Vitamin K: 26% Daily Value (DV)
- Folate: 20% of DV
- Vitamin C: 17% DV
- Potassium: 14% of DV
- Vitamin B5: 14% of DV
- Vitamin B6: 13% of DV
- Vitamin E: 10% of DV
2. Avocados contain more potassium than bananas
Potassium is an essential nutrient for the body and most of us are often deficient in potassium. This nutrient helps maintain electrical vitality in the body’s cells and serves various important functions. Avocados are rich in potassium. One 100gr provides 14% of potassium for the body. Compared to bananas, which only provide 10% potassium, this is a typical high-potassium food. Some studies show that potassium is associated with reduced blood pressure.
Avocados contain a large amount of potassium
3. Avocados are loaded with heart-healthy monounsaturated fatty acids
Avocado is a high-fat food. 77% of its calories come from fat, which makes it one of the fattiest foods in the flora. Most of the fat in avocados is healthy monounsaturated fatty acids. Oleic acid reduces inflammation and has been shown to have beneficial effects on genes linked to cancer.
4. Avocados are loaded with fibre
Avocados are rich in fibre, which is a factor that contributes to weight loss and reduces blood sugar levels. Every 100 grams of avocado contains 7 grams of fibre, of which soluble fibre accounts for about 25%. Soluble fibre feeds friendly gut bacteria in the intestines, which is important for body function.
5. Reduce cholesterol and triglyceride levels
Eight controlled studies in humans examined the effects of avocados on several risk factors for heart disease, inflammation, blood pressure, and more.
These studies show that avocados can significantly reduce total cholesterol such as: Reducing blood triglycerides by up to 20%.; Reduces LDL cholesterol by up to 22%; Increases HDL (“good”) cholesterol by up to 11%.
One of the studies found that eating avocados as part of a low-fat vegetarian diet significantly improved cholesterol profiles.
Avocado helps prevent some cardiovascular diseases in humans
6. Enhance health and mood
In each cup of avocado, we will receive about 118 micrograms of folate, nearly 1/3 of the amount of folate needed each day for adults. People who don’t get enough of this B vitamin may be more susceptible to depression — and less likely to respond well to antidepressants. Folate also plays a role in preventing birth defects, so new and expectant mothers are encouraged to get more. One study looked at the dietary habits and health of avocado eaters. It shows that people who have the habit of eating avocados are much healthier than those who do not eat this fruit.
7. Their fat content can help you absorb nutrients from plant foods
When it comes to nutrients, the amount consumed is not the only thing that matters, but the ability to absorb these nutrients – moving them from the digestive tract and into the body where they can be used – must be considered. use.
Some nutrients are fat-soluble, meaning they need to be combined with fat to be used. Fat-soluble vitamins A, D, E and K, along with antioxidants such as carotenoids.
One study shows that adding avocado or avocado oil to salad or salsa can increase antioxidant absorption by 2.6 to 15 times.
So not only is avocado very nutritious, but it can significantly increase the nutritional value of other plant foods we eat.
Avocados increase the absorption of nutrients from plant foods
8. Avocados can protect your eyes
Avocados contain lutein and zeaxanthin, which help absorb light waves that are harmful to vision. People who eat more antioxidant-rich foods like these are less likely to develop age-related macular degeneration, the leading cause of blindness in older adults. Most of an avocado’s antioxidants are found in the dark green flesh closest to the skin.
Avocado’s antioxidants can help keep your skin looking youthful by smoothing out wrinkles and protecting your skin from UV damage. Avocado paste can help heal wounds, so you can apply it to sunburns.
9. Avocados can help prevent cancer
Avocados have oleic acid, a monounsaturated fatty acid that may reduce the incidence of breast cancer, according to a study of more than 4,000 women. And a compound in avocados called avocatin B can kill leukaemia cells, according to a laboratory study.
10. Avocado reduces arthritis symptoms
Arthritis is a chronic disease that everyone is susceptible to. Many studies show that avocado and soybean oil extracts — known as unsaponifiable avocado and soybean — can reduce osteoarthritis.
People with chronic arthritis should supplement avocado daily
11. Avocado helps lose weight
One-half cup of guacamole has about 6 grams, almost a quarter of your daily fibre needs. Fiber helps you feel full, so you’ll be less likely to want to eat. And although avocados are high in fat, it’s mostly healthy monounsaturated fats. Research has found that this type of fat in your diet can help trim your waistline. Instead of chicken salad with mayo, try green beans with mashed avocado.
12. Avocados are delicious and easy to incorporate into your diet
Avocados are not only healthy, but they are also incredibly delicious and go well with many foods.
They can be eaten in salads and other recipes or simply eaten on their own.
Avocado has a creamy, rich texture and blends well with other ingredients.
Regular avocados are usually a bit soft when ripe and the nutrients in the avocado can oxidize and turn brown soon after ripening, but adding lemon juice will slow down this process.
Avocado is a wonderful food, containing many essential nutrients for the body and is often not adequately provided through daily meals.
To order avocado at the best price, please contact:
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
