10 reasons why the avocado is good for you

JULY 16, 2021 Lisandris 1.8K

Healthy avocado cut in a half with the seed exposed

The avocado, also called Palta, is a delicious berry type fruit with wonderful benefits, it is native to Mexico and Guatemala [1], there is evidence that the avocado was used in Coaxcatlán (Mexico) about 10,000 years ago [2] by nomads who experienced for the first time the agriculture to survive [3] and they identified the properties of avocado as a beneficial food.

There are several studies that show that eating avocado helps keep you away from cardiovascular problems, helps control body weight [4], fights high blood pressure, high blood sugar, excess body fat around the waist and abnormal levels of cholesterol [5].

Avocado nutritional information

One of the reasons why Avocado is Good for you is because it contains a wide variety of essential nutrients and important phytochemicals that help your body maintain regular core values in the blood.

Avocado is a source of carotenoids, minerals, phenolics, vitamins and fatty acids that help maintain healthy levels of nutrients in your body, below you could appreciate the nutritional information equivalent to 100 grams of raw avocado [11].

Name Amount  Unit
Water 73.2 g
Energy 160 kcal
Protein 2 g
Total lipid (fat) 14.7 g
Ash 1.58 g
Carbohydrate, by difference 8.53 g
Fiber, total dietary 6.7 g
Sugars, total including NLEA 0.66 g
Sucrose 0.06 g
Glucose (dextrose) 0.37 g
Fructose 0.12 g
Galactose 0.1 g
Starch 0.11 g
Calcium, Ca 12 mg
Iron, Fe 0.55 mg
Magnesium, Mg 29 mg
Phosphorus, P 52 mg
Potassium, K 485 mg
Sodium, Na 7 mg
Zinc, Zn 0.64 mg
Copper, Cu 0.19 mg
Manganese, Mn 0.142 mg
Selenium, Se 0.4 µg
Fluoride, F 7 µg
Vitamin C, total ascorbic acid 10 mg
Thiamin 0.067 mg
Riboflavin 0.13 mg
Niacin 1.74 mg
Pantothenic acid 1.39 mg
Vitamin B-6 0.257 mg
Folate, total 81 µg
Folate, food 81 µg
Folate, DFE 81 µg
Choline, total 14.2 mg
Betaine 0.7 mg
Vitamin A, RAE 7 µg
Carotene, beta 62 µg
Carotene, alpha 24 µg
Cryptoxanthin, beta 28 µg
Vitamin A, IU 146 IU
Lutein + zeaxanthin 271 µg
Vitamin E (alpha-tocopherol) 2.07 mg
Tocopherol, beta 0.05 mg
Tocopherol, gamma 0.33 mg
Tocopherol, delta 0.02 mg
Tocotrienol, alpha 0.01 mg
Vitamin K (phylloquinone) 21 µg
Fatty acids, total saturated 2.13 g
SFA 8:0 0.001 g
SFA 16:0 2.08 g
SFA 18:0 0.049 g
Fatty acids, total monounsaturated 9.8 g
MUFA 16:1 0.698 g
MUFA 17:1 0.01 g
MUFA 18:1 9.07 g
MUFA 20:1 0.025 g
Fatty acids, total polyunsaturated 1.82 g
PUFA 18:2 1.67 g
PUFA 18:3 0.125 g
PUFA 18:3 n-3 c,c,c (ALA) 0.111 g
PUFA 18:3 n-6 c,c,c 0.015 g
PUFA 20:3 0.016 g
Stigmasterol 2 mg
Campesterol 5 mg
Beta-sitosterol 76 mg
Tryptophan 0.025 g
Threonine 0.073 g
Isoleucine 0.084 g
Leucine 0.143 g
Lysine 0.132 g
Methionine 0.038 g
Cystine 0.027 g
Phenylalanine 0.097 g
Tyrosine 0.049 g
Valine 0.107 g
Arginine 0.088 g
Histidine 0.049 g
Alanine 0.109 g
Aspartic acid 0.236 g
Glutamic acid 0.287 g
Glycine 0.104 g
Proline 0.098 g
Serine 0.114 g

Here is a list of the 10 reasons why the Avocado is good for you to improve your Health and Well-being:

Effective to improve your Cognitive Health

Cognitive health is everything related to processing and remembering information, which includes the areas of perception, attention, language or memory. There are clinical trials carried out in older adults that show that the consumption of avocado helps you have a better working memory and efficiency to tackle problems [7].

Because avocado contains Lutein within its army of nutritional components, Lutein is selectively incorporated into the macula (The macula is located in the center of the retina, the light-sensitive tissue at the back of the eye) and the brain, Lutein levels in the macula are related to Cognitive Health.

Decrease the levels of lipids in your blood

Lipids refer to the different types of fat in your blood, such as “good” cholesterol (High-density lipoprotein), “bad” cholesterol (Low-density lipoprotein) associated with the blockage of your blood vessels, triglycerides (they store energy until your body needs it) also associated with blockage of your blood vessels and total cholesterol.

Avocado consumption has a lipid-lowering effect [5] that is, it has the property of reducing lipid levels in your blood, the natural oil that makes up avocado contains 71% monosubstituted fatty acids, 13% polyunsaturated fatty acids and 16% saturated fatty acids, which help promote healthy lipid levels in your blood and improve the availability of fat-soluble vitamins and phytochemicals contained in avocado and other fruits and vegetables.

Improve your Bioavailability of vitamins

Fat-soluble vitamins are those that do not dissolve in water, but are contained or dissolved in the lipids of some foods and are stored in the fatty tissues of your body (liver, adipose tissue) [8].

Avocado contains monosubstituted fatty acids, polyunsaturated and saturated fatty acids, making it an effective lipid-lowering [5] that helps your body absorb the vitamins contained or dissolved in lipids, allowing you to optimize the use of your vitamin and energy resources.

Reduce Toxin Levels in Your Liver

Avocado, due to its lipid-lowering properties [5], allows you to absorb vitamins from lipids more efficiently in your body, which leads to reducing the toxic levels of vitamins [8] contained in the fat of your liver, thus improving your health and well-being in a preventive way.

Improve your Cardiovascular Health

There are more than half a dozen preliminary clinical studies that show that eating avocado helps maintain your cardiovascular health [4] and your blood pressure, controlling the levels of cholesterol and triglycerides responsible for arterial blockages that lead to one of the first causes of death in the world according to the world health organization [9].

Several whole avocados one cut in half and a stethoscope

Helps Control Your Body Weight

Studies show that the consumption of avocado enhanced with ginger produces antioxidant and anti-inflammatory effects since they improve enzymatic activity and modulate the deteriorations related to obesity in different tissues of your body [6] without side effect, it was discovered that avocado together with ginger are effective in reversing the harmful effects of obesity on your blood tissues, which was concluded that avocado along with ginger enhanced are useful in obesity treatments.

Decrease the risk of thrombosis in your body

All the healthy properties of avocado are generating a positive chain effect for your body, avocado acquires antithrombotic properties, since it helps reduce the amount of fat circulating in your bloodstream and reduces the chances of generating obstructions that lead to blood clots in certain areas of your body.

Controls Your Blood Sugar Levels

Avocado has a low glycemic indication, contains 0.37 grams of glucose per 100 grams of raw avocado, contains the most beneficial antioxidants for diabetics such as Vitamin A (in its beta-carotene form), Vitamin E (in its form of alpha-tocopherol), Vitamin C (as ascorbic acid), Minerals such as selenium, zinc, and magnesium, all are important nutrients for a healthy diet and keeping sugar levels within healthy parameters.

There is research showing that magnesium improves your insulin sensitivity and glucose control in both people with and without diabetes [10].

Protects you from Diabetes

Avocado allows you to keep your blood sugar levels within healthy values, providing the perfect balance between the nutrients that protect you from diabetes, such as Vitamin A, Vitamin E, Vitamin C, selenium, zinc and magnesium and avoid imbalances that entail to insulin resistance [10].

Protects Your Skin Cells

Avocado contains carotenoids capable of being synthesized by the body into vitamin A, such as beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein and zeaxanthin. Beta carotene being the largest contributor of Vitamin A synthesized in your body.

Additionally, Avocado contains Vitamin A directly in its nutritional components, which makes it a rich source of vitamin A that helps protect your skin from ionizing radiation from the sun, considerably reducing burns caused by prolonged sun exposure, which reduces the chances that you will have cell damage such as cancer due to complications associated with heat stroke or other destructive factors.

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