5 Science-backed Health Benefits of Avocado
Avocado is a versatile, unique stone fruit often touted as a health food. High in healthy fats, there are dozens of powerful health benefits of avocado that are backed by scientific research. The nutrient-dense food contains disease-fighting antioxidants, and around 20 minerals and vitamins. Consuming avocados can promote your overall health in many ways.
Also called butter fruit or alligator pear, the creamy avocado is an incredibly nutritious super-food that supplies essential fatty acids, antioxidants, vitamins, and minerals to the body. The fruit comes from the family of Lauraceae, which includes plants like laurel and cinnamon. There are dozens of avocado varieties, and all of them are native to tropical climates.
According to the USDA National Nutrient Database, 40 grams of avocado can provide you with 64 calories, 3 grams of fiber, 6 grams of fat, and at least 3 grams of carbohydrate. Also, the serving contains less than one gram of sugar.
Below are some scientifically-proven benefits of avocado that make it a healthy super-food.
It is Highly Rich in Nutrients
Avocado is a lauded fruit, and it is added to several healthy dishes for its rich texture and creamy flavor. It is a major ingredient in Guacamole, an extremely popular dip worldwide.
Today, the fruit has made its place in the diets of health-conscious individuals due to its nutritional value and health properties. It is a rich source of Vitamin C, Vitamin E, Vitamin B5, Vitamin B6, Vitamin K, Folate, and Potassium.
Apart from that, it also offers iron, manganese, zinc, magnesium, phosphorus, and vitamin A in small amounts.
Monounsaturated Fatty Acids
Avocado is a high-fat food, but it does not contain fat. It comes with monounsaturated fatty acid, known as oleic acid, that has several health benefits. Oleic acid is helpful in the case of inflammation.
More than one-third of the calories in avocado are due to fat in it. Apart from the fruit, avocado oil is a healthy food choice for cooking.
Loaded with Antioxidants That Benefit Eyes
The creamy fruit features antioxidant properties and is capable of increasing antioxidant absorption from other foods. According to a study in Experimental Eye Research, carotenoids lutein and zeaxanthin in avocado can help protect eyes over the long term. Also, the fruit decreases the risks of cataracts and macular degeneration in adults.
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How Much Avocado Is Healthy To Eat Daily to Lose Weight
If you want to lose weight, then add avocado to your daily diet. A study, which looked at the effects of Hass avocado intake on overweight adults, reported that the fruit is a weight loss-friendly food.
Avocado makes you feel full and prohibits you from eating unhealthy snacks at regular intervals. In the study, over 25% of the participants who consumed avocado reported that they did not want to eat something for a few hours, compared to individuals who did not eat the fruit.
It May Help Prevent Cancer
Although there are limited proofs that suggest avocado to be a cancer-preventing food, a study reported that the fruit could decrease the side effects of chemotherapy. In some lab tests, avocado has been found to be useful against prostate cancer growth. However, more detailed research is needed to know how avocado can help cancer patients.
The Bottom Line
Avocado is a delicious fruit and an excellent source of nutrients, many of which are unavailable in modern diets. It tastes incredible and helps you stay healthy.
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