HEALTH BENEFITS OF AVOCADO
Avocados are a stone fruit with a creamy
texture that grow in warm climates. Their potential health benefits include
improving digestion, decreasing risk of depression, and
protection against
cancer.
Benefits
Eating a diet that contains plenty of fruits and vegetables of all
kinds has long been associated with a reduced risk of many lifestyle-related
health conditions. Numerous studies have found that a predominantly plant-based
diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes,
heart disease, and overall
mortality while promoting a healthy complexion and hair, increased energy, and
overall lower weight.
Avocados are nutrient rich
Avocados are a great source of vitamins C, E, K, and B-6, as well
as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also
provide lutein, beta-carotene, and omega-3
fatty acids.
Although most of the calories in an avocado come from fat, don't
shy away! Avocados are full of healthy, beneficial fats that help to keep you
full and satiated. When you consume fat, your brain receives a signal to turn
off your appetite. Eating fat slows the breakdown of carbohydrates, which helps
to keep sugar levels in the blood stable.
Fat is essential for every single cell in the body. Eating healthy
fats supports skin health, enhances the absorption of fat-soluble vitamins,
minerals, and other nutrients, and may even help boost the immune system.
Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol
called beta-sitosterol. Regular consumption of beta-sitosterol and other plant
sterols has been seen to help maintain healthy cholesterol levels.
Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that
are especially concentrated in the tissues in the eyes where they provide antioxidant
protection to help minimize damage, including from ultraviolet light.
As the monounsaturated fatty acids in avocados also support the
absorption of other beneficial fat-soluble antioxidants, such as
beta-carotene, adding avocados to your diet may help to reduce the
risk of developing age-related macular degeneration.
Cancer
Adequate intake of folate from food has shown promise in
protecting against colon, stomach, pancreatic, and cervical cancers.
Although the mechanism behind this apparent reduction in risk is
currently unknown, researchers believe that folate protects against undesirable
mutations in DNA and RNA during cell division.
Avocados may even have a role to play in cancer treatment, with
some research finding that phytochemicals extracted from avocado can
selectively inhibit the growth of precancerous and cancerous cells and
cause the death of cancer cells, while encouraging the proliferation of immune
system cells called lymphocytes.
These phytochemicals have also been shown to decrease chromosomal
damage caused by cyclophosphamide, a chemotherapy drug.
Lower risk of depression
Foods containing high levels of folate may help to decrease the
risk of depression because 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 serotonin, dopamine, and
norepinephrine, which regulate mood, sleep, and appetite.
Improved digestion
Despite its creamy texture, an avocado is actually high in fiber
with approximately 6-7 grams per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain a
healthy digestive tract, and lower the risk of colon cancer.
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.
Osteoporosis treatment
Substances called saponins, found in avocados, soy and some other
plant foods, are associated with relief of
symptoms in knee osteoarthritis, with further research planned to
determine the long-term effects of isolated extracts.
Antimicrobial action
Avocados contain substances that have antimicrobial
activity, particularly against Escherichia coli, a leading
cause of food poisoning.
Protection from chronic disease
According to the Department of
Internal Medicine and Nutritional Sciences Program of the University of
Kentucky, high fiber intakes are associated with significantly lower
risks of developing coronary heart disease, stroke, hypertension, diabetes,
obesity, and certain gastrointestinal diseases. Increased fiber intake has also
been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss
for obese individuals.
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