There’s no question avocado is one of the most health-beneficial fruits on the planet. Avocados are a real storehouse of nutrients that come in a small package. Plus, this fruit is so versatile that you can combine it in anything from salads to desserts.
A number of studies have confirmed the amazing health benefits of regular consumption of avocado. Below, we’ve compiled the top 20.
1 Abundant in Healthy Fats
Avocados abound in healthy fats such as monounsaturated fats. These fats are extremely important for reducing the risk of heart attack and stroke as well as LDL blood cholesterol levels.
2 Supports Weight Loss
Avocados are a great addition to any weight loss diet plan. According to a study published in Nutrition Journal, just ½ an avocado on the lunch menu can promote weight loss in people who are overweight. One of the reasons is that avocados are full of fiber, thus keeping you full longer.
3 Blood Pressure Control
Avocados are abundant in potassium, the most important mineral for reducing sodium effects on the body. One avocado packs 28% of the recommended daily allowance of potassium. Avocados also contain high amount of healthy fats, which is why you should cut down your fat intake from other foods in order to balance the fat levels. According to the American Heart Association, this natural source of potassium is extremely beneficial for keeping blood pressure under control.
4 Improves Cardiovascular Health
High blood cholesterol levels, which double the risk of heart disease, affect 1 in 3 Americans. But, health experts advise that eating avocados on a regular basis can significantly reduce LDL cholesterol in your blood and improve heart health. Avocados act on many levels to improve cardiovascular health. This fruit:
5 Reduces Blood Triglycerides
6 Reduces Total Cholesterol Levels
7 Reduces LDL Cholesterol (bad cholesterol)
8 Increases HDL (good) cholesterol
9 Rich in Nutrients
Avocados pack a wide array of nutrients including more than 20 minerals and vitamins in a single serving:
Vitamin C – 33%
Vitamin E – 21%
Vitamin B6 – 26%
Vitamin K – 53%
Copper – 19%
Folate – 41%
Potassium – 28%
Pantothenic Acid – 28%
10 Better Nutrient Absorption
It’s not only important to supply your body with nutrients; it’s even more important that these nutrients are well-absorbed. This particularly refers to nutrients that are fat-soluble such as vitamin A, vitamin E, vitamin K and vitamin D. And, avocados provide both nutrients and healthy fats to make sure these nutrients are completely absorbed in the body.
11 Improve Antioxidant Absorption
Adding ½ an avocado to a salad containing carrots, lettuce and spinach, significantly improves absorption of antioxidants found in these vegetables. In other words, you absorb 8.3 times alpha-carotene, 13.6 times beta-carotene and 4.3 times lutein.
12 Diabetes Protection
Affecting nearly 40% of the American population, diabetes is the most prevalent disease in the US at present. However, this fruit is extremely beneficial for keeping blood sugar levels balanced thus minimizing the risk of diabetes. According to a study, ½ an avocado with lunch prevents blood sugar levels from rising.
13 Pain Relief
Avocado extract is beneficial for reducing symptoms of arthritis (osteoarthritis). It has powerful anti-inflammatory properties, which also relieve other forms of inflammation-caused pain.
14 Reduce Inflammation
A number of studies confirm that chronic inflammation is the underlying cause of most modern diseases including allergies, Alzheimer’s, asthma, heart disease, and cancer.
But, the oleic acid in avocados, the same monounsaturated fat found in olive oil, can effectively reduce inflammation.
15 Improves Eye Health
Macular degeneration is the major cause of blindness in the US. Zeaxanthin and lutein, two powerful antioxidants found in avocados, have been found extremely beneficial for treatment of this condition. In fact, avocado is considered the best source of lutein among fruits.
16 Great Addition to a Pregnancy Diet Plan
Avocado is a great addition to pregnancy diet plans because it’s high in potassium, vitamin B6, folate and vitamin C. Vitamin B6 is beneficial for fetal tissue and brain growth. Plus, folate or folic acid is essential for healthy fetal development during the early pregnancy stage. It also reduces morning sickness.
17 Anti-Cancer Protection
A number of studies have found that avocado can help in fighting cancer. Avocado extract can possibly inhibit prostate cancer cell growth. It also reduces the side effects of chemotherapy.
18 Bone Health
Avocados are abundant in vitamin K, folate, copper and various other bone-healthy nutrients. When consumed regularly, avocados make bones stronger.
19 Improved Digestion
Fiber is the essential part of any healthy, well-balanced diet because it improves digestive system function. A single fruit packs 13g fiber, which equals 54% of the recommended daily allowance.
20 Mood Booster
The high levels of vitamins and minerals in avocados, particularly folate and potassium, are highly beneficial for improving mood and preventing mood changes. A number of studies have found a link between depression and low potassium levels. Folate is also important for reducing the symptoms of depression.