Avocados Are Nutrient Rich
Avocados are an incredibly
rich source of nutrients and offer nearly 20 vitamins and minerals in
every serving. Of your Recommended Daily Values (RDV), one avocado
typically contains:
·
53% Vitamin K
·
41% Folate
·
33% Vitamin C
·
28% Pantothenic Acid
·
28% Potassium
·
26% Vitamin B6
·
21% Vitamin E
·
19% Copper
Source of Healthy Fats
Although the fat content of
avocados is high, they contain ‘good fats’ including monounsaturated fat.
This type of fat can reduce the
risk of stroke or heart attack along with the levels of bad cholesterol in the
blood.
Manage Your Weight
Surprisingly, eating
avocados may actually help you lose weight!
Prevent Diabetes
Avocados are helpful in
regulating blood sugar levels.
Fights Inflammation
Avocado might just help
fight inflammation, thanks to its oleic acid content – the
monounsaturated fat in olive oil that’s responsible for much of its healthful
properties.
Eye Health
If you’ve read the article you’ll
know just how important the nutrients lutein and zeaxanthin are in fighting macular
degeneration, one of the leading causes of blindness in the US.
The only way to
get lutein and zeaxanthin into our bodies is through diet, which is why we need
to eat more foods rich in these phytonutrients.
avocados are a good
source of lutein. They’re also a good source of zeaxanthin
Healthy Skin and Hair
With healthy fats and
inflammation fighting properties, avocado can give you smooth skin and glossy
hair.
One fruit also contains
over 20% of your daily dose of Vitamin E which protects body tissue
from damage by free radicals, thought to play a role in aging.
Instead of buying expensive
Vitamin E enriched skincare creams, eat avocados or try avocado oil and
fight aging from within!
Lower Cholesterol Levels
. Avocados can reduce total cholesterol levels
significantly, lower blood triglycerides, and lower LDL cholesterol (the bad)
while increasing HDL cholesterol
(the good).
Improve Nutrient Absorption
Some nutrients are fat soluble,
meaning they need to be combined with fat in order for our bodies to assimilate
them. Examples of fat-soluble nutrients include Vitamin A, Vitamin D,
Vitamin E and Vitamin K, along with certain antioxidants.
Role in Cancer Fighting
avocado are beneficial
in fighting
cancer.
California-grown avocados
contain 11 carotenoids. According to USDA's Agricultural Research Service,
avocados contain a complex package of phytonutrients, including carotenoids
that may provide numerous health benefits.
Carotenoids appear to
protect humans against certain cancers, heart disease and age-related macular
degeneration. The UCLA research showed that in California avocados, the
greatest concentration of beneficial carotenoids is in the dark green fruit of
the avocado closest to the peel.
Strong Bones
Avocados contain a
good helping of bone-healthy nutrients including Vitamin K, copper and folate.
Pain Relief
Avocado extract has
been proven to reduce symptoms of arthritis of the bones
(osteoarthritis).
Thanks to its
anti-inflammatory benefits, it may even relieve other sorts of
inflammatory-related aches and pains too.
Improve Digestion
one fruit contains 13
grams, around 54% of your recommended daily fiber intake!
Important for Pregnancy
avocados are one of the
most important foods that pregnant women can eat. They’re loaded with folate,
potassium, Vitamin C and Vitamin B6.
In particular, folate is
really important for expectant mums…it’s essential for the healthy
development of the fetus in early pregnancy, while Vitamin B6 helps with the
baby’s tissue and brain growth and eases morning sickness.
Control Blood Pressure
potassium is important for
controlling blood pressure, thanks to potassium’s ability to reduce the effects
of sodium in the body.
Avocados are a great
natural source of potassium – with one fruit containing 28% of your recommended
daily potassium intake.
An Energy Boost
Healthy fats provide a
slow, steady stream of energy so you can power right through the workday. In
addition, when they’re eaten along with a carbohydrate, they slow the digestion
of the carbs, meaning you won’t suffer the energy-zapping sugar crash that
typically follows simple carbs like white bread.
Better Immunity
Avocados are a great source
of the B vitamins, which help you fight off illness and infection. They also
give you plenty of Vitamin C and E – both natural immune boosters.
Enhance Your Mood
An avocado a day might
cheer you up thanks to its vitamin and mineral content – especially potassium
and folate.
. A review of
several scientific studies on the relationship between sodium, magnesium and
potassium in depressed patients, found that depressed men and women all had low
levels of potassium.
Brain Food
Copper is a brain
stimulant, which is why avocados can be classed as a brain food. After
all, they do contain almost 20% of your daily copper needs.