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Avocados are very nutritious and they also contain wide variety of nutrients, including 20 different minerals and vitamins.
Here are some of the most abundant nutrients. The vitamins and minerals below are calculated from a single 3.5 ounce (100 gram) serving :
Folate: 20% of the RDA.
Potassium: 14% of the RDA.
Dietary fiber 7g: 27% of the RDA.
Vitamin B6: 15% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin C: 17% of the RDA.
Vitamin E: 10% of the RDA.
Vitamin K: 26% of the RDA.
Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B3 (Niacin), B2 (Riboflavin) and B1 (Thiamine) are also found in the Avocados but in small amount.
Calories from one serving are 160 cal, they have 15 grams of healthy fats and 2 gram of protein plus approx 9 grams of carbs.
There are many benefits of having Avocados in you daily basis diet, some of them are described below.
8. Diabetes Controll and Prevention
As of past few years there were nearly 3,000,000 people in the UK diagnosed with diabetes and there are believed to be a significant number of undiagnosed sufferers. If the rate of new cases continues, we will reach 5 million people by 2025.
For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.
Having more monounsaturated fats in a diabetic diet is also good for reducing the high triglyceride levels and they may also likely to help in improving the insulin function and blood glucose levels.
Other health benefits of avocado that can help with the condition include its vitamin C for strengthening blood vessels and capillaries and improving immune function for diabetics. Along with vitamin C the vitamin E found in avocado help lowers cholesterol oxidation that can lead to heart attacks and strokes.
The high levels of potassium in avocados are another important nutritional factor for diabetics due to its role in maintaining a healthy heart and regulating blood sugar.
So the summery is that the Avocadoa are one of the very healthy food that prevents from getting diabetes and also for people people living with this desease because it helps in controling the levels.
7. Reduces Cholesterol
As discussed before the Avocados are full of good fats. A cup of sliced avocado provides approx 32% of your daily fat recommendation — but it’s monounsaturated fat, which helps lower cholesterol. This means heving them daily will helps in lower the risk of heart desease and any heart stroke.
They also contain phytosterols, which have anti-inflammatory properties .
6. Aids In The Absorption Of Other Nutrients
Your body needs vitamins and nutrients daily so there must be some one who is responsible for absorbing those in our body.
Key vitamins like vitamin A, D, E, and K are fat soluble — meaning they need fat to be absorbed in the body. That’s why adding of avocados in your daily diet aid in nutrient absorption.
5. Avocados Are Loaded With Fiber
Fiber is another nutrient found in relatively good amounts in avocados.
Fiber is indigestible plant matter that also helps in weight loss, reduce blood sugar spikes and is also linked to lower the risk of having many other diseases.
Soluble fiber is known to be able to feed the bacteria in the intestine, which are very important for the optimal function of our bodies.
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble (15).
so the summery is Avocados tend to be high in fiber, which is very high compared to most other foods. Fiber have important benefits for metabolic health and weight loss.
4. Lowers Blood Pressure
One cup of sliced avocado provides 20% of your daily potassium (double what you get in a banana) and 10% of your daily dose of magnesium , both them are good and crucial in controlling the blood pressure of the body.
Potassium helps control blood pressure by relaxing your arteries, and ridding the body of excess sodium. Too much sodium leads to fluid retention.
Magnesium is required for nerve and muscle function, as well as bone growth and maintenance. Get dome avocados if you have muscle spsam in your calf and you will be fine, bananas also helps in that condition.
3. Eye Health
“Lutein” and “zeaxanthin” are two carotenoids that are crucial for overall eye health. They help protect your eyes against harmful light waves, they also helps in decreasing your risk of eye diseases like macular degeneration.
Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
2. Skin Benefits
The monounsaturated fats that are found in avocado are also beneficial for improving your skin tone. They are helpful in maintaining good moisture levels in the epidermal layer of your skin resulting it to look and feel soft and healthy. Omega-9 fats can additionally help reduce skin redness and irritation and they are also capable of repairing damaged skin cells.
Avocados have antioxidant carotenoids in them which helps protecting the skin from wrinkles and other aging signs.
vitamin E helps guard against photo-aging from sun exposure and vitamin C is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness. So having the Avocados will help you with healthy and oxidized skin.
1. Avocados and Weight Loss
Evey one want’t to loose their weight one way or other, Acocado’s are good for weight loss aswell. Many people would be surprised that a food high in fat and calories would be considered good for weight loss. However research has shown that mono-unsaturated fatty acids in them are more used to be slow burning energy rather then being stored as body fat.
This burning of energy and the feeling of satisfied fullness that you get from eating an avocado is one of the reasons they are known for reducing hunger and appetite. Snacking on nuts like almonds and walnuts instead of high carbohydrate foods is also highly beneficial for weight loss.
The great side of eating like this is that you can be full instead of going hungry to lose weight. So its about eating the right food insted of starve to lose you weight.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hour
If you want to know more foods that will help in reducing weight then you can also see our previous post on ‘foods for weight loss’