Avocados

Avocados

Scientific Name – Persea americana

Nutrition Facts

Amount Per 100 grams.

CategoryAmount
Calories160
Total Fat15 g
Saturated fat2.1 g
Polyunsaturated fat1.8 g
Monounsaturated fat10 g
Cholesterol0 mg
Sodium7 mg
Potassium485 mg
Total Carbohydrate9 g
Dietary fiber7 g
Sugar0.7 g
Protein2 g
Vitamin A2%
Vitamin B-616%
Vitamin B-120%
Vitamin C16%
Vitamin D0%
Calcium1%
Iron3%
Magnesium7%

Avocado’s Facts

AVOCADOS IS GOOD FOR DENTAL CARE

Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath as well. Avocados have also been connected with preventing oral cancers!

IT IS VERY USEFUL IN SKIN AND HAIR CARE

Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. Beta-carotene and lycopene are two of the organic compounds found in large quantities within avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.

IT IS VERY GOOD FOR DIGESTION

It is believed that avocados are soothing for the intestine and therefore aid in digestion. They contain soluble and insoluble fibers that help to keep the digestive system running smoothly. These two types of fiber are very important for digestion because they bulk up stools and help to ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40% of daily requirement per serving) makes this a very important food for optimizing your digestive health.

AVOCADOS HELP TO KEEP YOUR EYES HEALTHY

Avocado contains carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. Those conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of those special carotenoids neutralizes the effects of those dangerous free radicals.

THE HEALTH BENEFITS OF AVOCADOS INCLUDE A HEALTHIER HEART

Beta-sitosterol, which is found in avocados, helps to maintain healthy cholesterol levels. Research studies suggest that the intake of avocado may enhance anti-atherogenic properties of HDL cholesterol, which helps in protecting your heart from atherosclerosis, also known as arteriosclerotic vascular disease. The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes.

IT HELPS IN GIVING BIRTH TO HEALTHY BABIES

Folate is also extremely important for a healthy pregnancy, with adequate intake reducing the risk of miscarriage and neural tube defects.

AVOCADOS ARE VERY GOOD AT REDUCING LIVER DAMAGE

Avocado has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

IT HELPS TO IMPROVE KIDNEY HEALTH

Your diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that help in maintaining a normal heart rate. Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.

HELPS TO IMPROVE FROM VITAMIN K DEFICIENCY

A vitamin K deficiency is not very common but is frequently seen in neonatal care. It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K during pregnancy. The inclusion of avocado in the diet of a pregnant woman may help in lowering risk of VKDB in the newborn child since avocados are one of the rare fruits that have a very high amount of vitamin K (almost 40% of the daily requirement in a single serving!)

AVOCADOS ACTS AS NATURAL DETOXIFICATION

Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

AVOCADOS HELPS FROM MORNING SICKNESS

During pregnancy, morning sickness is very common. Avocados help to overcome nausea and queasiness during pregnancy since it contains vitamin B6, which is commonly connected to reducing nausea and vomiting.

ARTHRITIS CAN BE REDUCED BY IT

The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced!

ANTI-CANCER PROPERTIES OF AVOCADO

Health benefits of avocados include a lower risk of cancers, including breast cancer and prostate cancer. Avocado contains carotenoids and monounsaturated fat, which both contribute to the significant reduction of cancer. Avocado also contains Glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals. The list of antioxidant and anti-inflammatory compounds in avocados is impressive, and it is almost difficult to determine which one has the largest impact. Studies have been widely done on oral, skin, and prostate cancers and the results show that instead of metastasizing, the organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death). Research is ongoing in terms of avocado and cancer.

IT HAS ANTIOXIDANT PROPERTIES

Avocado contains both vitamin C and E, which help to enhance antioxidant properties of the human body. Vitamin C recycles vitamin E and helps to reduce the oxidation of LDL cholesterol. Avocado also contains antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, cognitive disorders, and many more.

AVOCADO HELPS TO MAINTAIN HEALTHY SKIN

Avocados contain many vitamins and minerals that help in maintaining healthy skin. Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to the sun. Oil made from avocado helps in protecting the skin against sunburn damage. The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.

AVOCADO HAS ANTI-AGING PROPERTIES

Consuming avocados is also associated with healthy aging. It contains compounds such as xanthophyll, which has antioxidant properties. Research studies suggest that an intake of xanthophyll may decrease signs of the aging process on various parts of your body.

AVOCADO LOWERS RISK OF DEPRESSION

Foods containing high levels of folate may help to decrease the risk of depression as folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of the serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

AVOCADO HELPS TO MAINTAIN BONE HEALTH

Avocados contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects ( a symptom of osteoarthritis). Intake of foods such as avocado help in reducing the risk of osteoarthritis. Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.

IT INCREASES NUTRIENT ABSORPTION

Avocados are best eaten along with other fruits and vegetables. This is due to the fact that nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules, which helps to protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. Therefore, adding sliced avocado to mixed salad is a good way to make a healthy meal even better. This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come!

AVOCADO HELPS TO LOWER BLOOD GLUCOSE LEVELS

Apart from the fruit, the leaf extracts of avocados also provide health benefits. A study conducted on non-diabetic and diabetic rats suggest that the leaf extracts may help in lowering blood glucose levels. For diabetic patients, the metabolism of starch-based foods into simple sugars like glucose can cause the spikes and plunges that are so dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibits the enzyme hexokinase. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.

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