10 Reasons Why Avocados Should Be A Part Of Your Diet
Avocados are a wonder fruit. Face masks, salads, smoothies, scrubs, skin peels – the list is endless, and calling them just nutritious is an understatement! But do you know what makes it so marvellous?
Avocados are one of the most versatile fruits available in the market. Avocados are a heart-healthy nutrient dense food. The avocado is the only fruit that contains heart-healthy fats known as the monounsaturated fat. Avocados are packed with vitamins A, D, K and E. One-third of a medium avocado (50g) has just 80 calories and provides nearly 20 vitamins and minerals, making it a great nutrient dense food choice. Also called alligator pear or butter fruit, avocados can be eaten in its raw form, as a spread on toast, as part of a salad, or it can even be made into a dip – à la guacamole.
Health pundits have been advocating avocados since a long time now.
Here are 10 reasons why avocados should feature in your diet – today!
Avocados promote heart health
Avocados contain oleic acid, which is a monounsaturated fatty acid, and is beneficial for heart health. Oleic acid is known to reduce inflammation. Apart from this, avocados help reduce total cholesterol, reduce LDL (bad cholesterol), increase HDL (good cholesterol), reduce blood triglycerides, and contain folate, hence taking care of your heart. The potassium present in avocados is also linked to reduced blood pressure, which is a major risk factor for heart attacks.
Avocados improve eyesight
Avocados are rich in lutein and zeaxanthin, which help take care of your eyes. According to studies, these nutrients help protect against cataracts and macular degeneration of the eyes. Avocados being high in antioxidants, they also help minimise damage from UV light.
Avocados help in losing weight
Avocados are rich in fibre, both soluble and insoluble. Fibre is important for weight loss, digestive health, and metabolic speed. The oleic acid in avocados make you feel full for longer. They are also low in carbs. Some studies show that eating avocados regularly leads to a lower BMI, and less abdominal fat.
Avocados promote bone health
Vitamin K is found in abundance in avocados, which is essential for bone health. It increases calcium absorption in the body, and reduces the excretion of calcium through urine.
Avocados improve absorption of other nutrients
Not only do avocados have a lot of antioxidants, but adding avocado or avocado oil to salads or dips can increase antioxidant absorption. Some nutrients, like beta-carotene, and vitamins A, D, E, and K are fat soluble, which means that they need to be combined with fats, in order to be absorbed by the body. This means that apart from the health benefits avocados contain, they also increase the health benefits of other plant foods that you eat with them.
Avocados regulate blood sugar levels
Monounsaturated fats in avocados slow down digestion, which keeps blood sugar from increasing dramatically after a meal. A diet consistently high in good fats may even help reverse insulin resistance.
Avocados promote a healthy pregnancy
Folate is essential for a healthy pregnancy, and helps reduce the risk of miscarriage, spina bifida, and neural tube defects. What this means is that eating avocados can help protect your and your unborn baby’s health.
Avocados aid in healthy digestion
The high fibre content of avocados helps prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer. Recent studies show that fibre also helps regulate the immune system, and reduce inflammation.
Avocados may help prevent cancer
Avocados contain antioxidant carotenoids, which protect the body against cancerous changes due to free radical damage. Research shows that avocados may help prevent the risk of breast cancer in women, and colon, cervical, pancreatic, and stomach cancers. It may inhibit the growth of prostate cancer cells. One study says that avocados may also help reduce the side effects of chemotherapy in human lymphocytes. Oleic acid found in avocados, which helps to reduce inflammation, has also been shown to have beneficial effects on genes linked to cancer.
Avocados enhance skin health
The monounsaturated fats, and vitamins C and K, which are found in avocados, help in keeping your skin and hair nourished, hydrated, and healthy. Apart from these, avocados have many other benefits such as lowering the risk of depression, increased energy, and better overall health.