Avocado is a fruit with a big core and creamy consistency, which is grown in warm climates. Its health benefits include one better digestion, decreased risk of depression , cancer protection.
Also known as "pear alligator" or "fruit of butter”, The avocado is the only fruit that provides one substantial amount of healthy monounsaturated fatty acids and is naturally rich in vitamins and minerals.
Let's see the health benefits of this fruit:
Index
Nutrients
Avocados are rich in nutrients; 40 gr of avocado contain:
- 64 Kcal
- 6 grams of fat
- 3,4 grams of carbohydrates
- 3 grams of fiber
- 0,7 gr carbohydrates
This fruit is rich in vitamin E, C, K, B6, folate, niacin, riboflavin, magnesium, potassium, lutein, beta-carotene e omega 3 fatty acids.
The high fats in avocado are good and help keep us full; furthermore, these fats slow down the breakdown of carbohydrates and help keep carbohydrate levels stable cup sugar in the blood.
Wellness of the heart
Avocados contain large amounts of beta-sitosterol; consuming this plant sterol helps keep cholesterol levels low.
Benefits for the view
These fruits contain lutein e zeaxanthin, two phytochemicals particularly concentrated in the tissues of the eyes, which provide antioxidant protection from ultraviolet rays.
Additionally, adding avocado to your diet can help reduce the risk of developing age-related macular degeneration.
Prevention of osteoporosis
Half an avocado provides the 25% of the recommended daily intake of Vitamin K, essential for bone health; this vitamin can support bone function by increasing calcium absorption and reducing urinary excretion.
Furthermore, the saponins found in avocado are associated with the relief of symptoms in osteoarthritis of the knee.
Cancer prevention
An adequate intake of folate protects against the risk of tumors in the stomach, colon, pancreas and uterus. Researchers believe folate protects against mutations in DNA and RNA during cell division.
The phytochemicals extracted from avocado can inhibit the growth of precancerous and cancerous cells while helping the proliferation of immune system cells.
Benefits pregnancy
Folate is very important during pregnancy; adequate intake reduces the risk of miscarriage and prevents the formation of defects in the neural tube.
Lower risk of depression
Foods containing high levels of folate can help reduce the risk of depressive problems, as folate helps prevent the buildup of homocysteine, a substance that can impair circulation and nutrient supply to the brain.
Also, homocysteine can interfere with the production of serotonin, dopamine and norepinephrine, hormones that regulate mood, sleep and appetite.
Good digestion
Despite the creamy texture, avocado is rich in fiber, which help prevent constipation, keep the digestive tract healthy and reduce the risk of colon cancer.
Natural detoxifier
Adequate fiber intake promotes regular bowel movements, essential for the daily excretion of toxic substances through bile and faeces.
Antimicrobial action
Avocados contain substances that have an antimicrobial function, in particular against Escherichia-coli, one of the main causes of food poisoning.
Protection from chronic diseases
Getting a lot of fiber helps reduce the risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and some gastrointestinal diseases. Additionally, fiber helps lower blood pressure and cholesterol.
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