Avocados are one of the healthiest foods in the world. There are many proven health benefits of avocados, avocado oil and avocado seeds. Let’s take a look.
Nutritional Benefits of Avocados
Healthy fats: Avocados are packed full of fat. Three quarters of an avocado is fat. However, it’s good fat; monounsaturated fat to be specific, and comes in the form of oleic acid. This is a beneficial type of fat for the body, helping to reduce bad cholesterol. This is why avocados lower the chances of heart disease and stroke.
Protein: 4 grams. That’s the amount of protein in the average avocado and is a higher figure than other fruits.
Sugar: Avocados have less sugar than most other fruits, containing around 0.2g sugar in total.
Minerals / Vitamins: Avocados are packed full of potassium (more per Kg than bananas). They also contain vitamins K, B9, B6, b%, C and E.2.
Fiber: There’s also 11 grams of fiber in the average avocado.
Proven Health Benefits of Avocados #1: Vascular Function
In 2012 the Haas Avocado Board published research that showed that avocado is valuable to vascular functioning. The research discovered that eating half a fresh avocado inhibited production of IL-6 (Interleukin-6, an inflammatory compound).
This research suggests that avocado is of immense value to vascular function and heart problems. When the research control group ate a burger without avocado, a peak in IL-6 production was observed (a 70% increase in IL-6 production was found, to be precise). But eating the burger with avocado resulted in only a 40% increase in IL-6 production.
The study also showed that eating the plain burger without the avocado resulted in a 27% decrease in blood flow, where eating the burger with the avocado resulted in only 4% less blood flow.
So, that does that mean? Eating avocado is of great benefit to your heart and to your vascular system, helping your blood to flow around your body.
Health Benefits of Avocado #2 : Good Fat
The avocado fruit is rich in monounsaturated fat, which is fat that the body can burn easily and can readily use as a source of energy. Adding a whole avocado to your diet at any time during the day will increase your healthy fat intake without having any significant affect on your carbohydrate or protein intake. Avocados are also packed full of potassium and is a great help for potassium / sodium ratio.
Cutting down on grain carybohydrates is a good way to support your health and to keep yourself at the correct weight. The problem with doing this, however, is that you need to make sure you maintain enough healthy fats. Avocados help you to do that. By cutting down on grain carbs and incorporating coconut oil, eggs, raw butter and avocados into your diet, you’ll give your health a significant boost.
Another good way to improve your diet is to cut down on protein, which is valuable in the prevention of cancer. Or, at the least, it is worth cutting down on proteins which are of a low quality (this includes meat from animals raised in confined animal feeding operations). But, when you lower protein you need to heighten healthy fats, which avocado is immensely good for.
Protection from Liver Damage
One of the most valuable health benefits of avocados comes from its anti-inflammatory nature. Japanese scientists conducted a study that seems to prove that avocados help against liver damage. In the study lab rats were fed avocado among a wide variety of other fruits. The rats were also given a toxin that interferes with cell synthesis in the liver (the toxin was D-galactosamine). Those rats which had been given avocado showed the least amount of liver damage. The conclusion of this research suggested that avocado could be used to treat viral hepatitis. The scientists who conducted the study said that people should eat more avocados and that this would help with overall liver health.
Protection from Free Radical Damage
Avocados are full of healthy fats which your body can absord and turn into energy quickly and easily, compared to more complex and less healthy fats. This helps the body to absorb alpha and beta catoenoids and lutein). Research conducted back in 2005 showed that avocado, when added to a salad, enabled individuals to absorb up to five time more carotenoids antioxidant molecules. These molecules are important for helping the body to protect itself against free radical damage.
Avocados may help lower cholesterol
Scientific studies suggest that avocados might help lower bad cholesterol. The Archives of Medical Research published a study that showed that avocados can help to improve lipid profile in hypercholeserolemic and healthy patients. In other words it lowers your cholesterol.
So, how much avocado do you need in order to lower your cholesterol? Research suggests that after just one week of an advocated enriches diet you could see a decrease of 22% in your bad cholesterol and an 11% rise in good cholesterol.
Metabolic Syndrome (Stroke, diabetes, coronary artery disease), cancer and weight loss
Research suggests that an avocado enriched diet could help to reduce the symptoms and to lower the risk of stroke, diabetes and coronary artery disease. Avocado results in an improved overall diet, better nutritional intake and lower metabolic syndrome risk (less chance of stroke, coronary artery disease and diabetes).
The same study also showed that avocados also balance out the body mass index, helping overweight people to lose weight because of the improved nutrition supplied by avocados.
Finally, avocados are loaded with phytochemicals which help in preventing cancer.
Isn’t fascinating just how many health benefits of avocados there are? Nature’s little wonder workers.
What’s your favorite avocados recipe? Leave a comment.