Avocados, also known as alligator pears or butter fruits, have become one of the most sought-after fruits on the market. And its no wonder why, as this high-fibre and potassium-rich superfood provides many health benefits.
One serving of an avocado (usually one-fifth of the fruit) contains 64 calories, about six grams of fat, 3.4 grams of carbohydrates, less than a gram of sugar, and almost three grams of fibre. They contain vitamins C, E, K and B-6. Avocados also contain riboflavin, niacin, folate, pantothenic acid, magnesium in addition to potassium. In addition, they provide lutein, beta-carotene and omega-3 fatty acids. They don’t, however, contain any cholesterol or sodium and are low in saturated fat.
Avocados also contain one milligram of beta-sitosterol per gram. Beta-sitosterol is a cholesterol-like substance that occurs naturally in fruits, vegetables, nuts and cereals.
By regularly consuming beta-sitosterol you maintain a healthy cholesterol level.
The two phytochemicals in avocados, lutein and zeaxanthin, provide protection for your eyes. These phytochemicals are concentrated in the tissues of the eyes.
The natural fatty acids in avocados, which help your body absorb fat-soluble antioxidants such as beta-carotene, reduce the risk of macular degeneration. This can have an impact on your eyes’ functionality.
If you eat four avocados a day, you get your daily recommended intake of vitamin K. Vitamin K is just as vital as calcium in addition to vitamin D in maintaining bone health. This is because it improves your calcium absorption and reduces the amount of calcium you lose in your urine.
The folate in avocados can help reduce the risk of a miscarriage and neural tube defects during pregnancy.
In addition, folate helps to prevent the build-up of homocysteine. Homocysteine impairs the circulation and delivery of nutrients to the brain. Too much homocysteine also impairs the production of serotonin, dopamine, and norepinephrine. These hormones help to regulate your mood, sleep and appetite.
By making sure that you don’t produce too much homocysteine, you can reduce the risk of depression.
Avocados are high in natural fibre. This fibre prevents constipation, maintains a healthy digestive tract, and lowers the risk of colon cancer.
Improved digestion helps with the daily excretion of toxins. In addition, improved digestion also helps to regulate the immune system and inflammation.
Prevents chronic disease
Experts believe that the high fibre content of avocados helps lower the risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It also lowers blood pressure and cholesterol levels. It improves insulin sensitivity and enhances weight loss.
By incorporating avocados in your diet, you can prevent chronic diseases, osteoporosis and depression you can improve your digestion, vision, detoxing and even pregnancy. This is because avocados are high in natural fibres, sterols, and fats. They also contain healthy vitamins, folate, magnesium and potassium.
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