Avocado is a green, pear-shaped, unique and delicious fruit. It has become an incredibly popular food among health conscious individuals. Often referred to as a superfood, it is rich in nutrients which include vitamin K, folate, antioxidants, fibre, vitamin C, potassium, vitamin E, niacin, riboflavin and healthy fats. Get your healthy dose of Avocado every day and reap all of its benefits.
Avocados are loaded with fibre
Avocados are high in good fat and fibre, so that they can help you feel full for longer. Thus it helps in weight loss. Hence, it is called as a fat burner food. Soluble fibre is known to be able to feed the friendly gut bacteria in the intestine, which are important for the optimal functions of our body. About 25 per cent of fibre present is soluble, and the rest 75 per cent is insoluble.
Has monounsaturated fat
Avocados contain mostly monounsaturated fat, a small amount of saturated fat and polyunsaturated fat. Most of the monounsaturated fat is oleic acid. This type of fat is considered to be healthy. The oleic acids present in the avocados decrease the inflammation and lower the risk of heart disease and increase the insulin sensitivity.
A review of 10 studies found that the avocado diet decrease ‘bad’ LDL cholesterol by 22 per cent and total cholesterol by 8 per cent. It was the only diet to decrease the number of LDL particles. Reduce total blood triglycerides by up to 20 per cent. It can therefore, reduce the risk of heart disease.
Potassium is an important mineral that most people don’t get enough of. The high potassium present in the avocados is linked to reduce the risk of blood pressure, heart attacks, stroke and kidney failure. This nutrient helps maintain electrical gradients in the body cells and serves various important functions. Avocados contain high amount potassium greater than bananas have.
Keeps you healthy
One study that looked at the dietary habits and health of the people who eat avocados, found that they are much healthier than people who do not eat avocados. They have a much higher nutrient intake. People who ate avocados regularly also slowed weight loss, had a lower BMI and significantly less belly fat. They also had more HDL cholesterol.
Protects the eye
Avocados not only increase the antioxidant absorption from other foods, they are also high in antioxidant themselves. This includes nutrients called lutein and zeaxanthin which are incredibly important for eye health. Studies show that these nutrients are linked to drastically reduced risk of cataracts and macular degeneration, which are common for the elderly.
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The writer is founder and chief nutritionist at Sano Holistic Nutrition Clinic