Their health benefits include IMPROVING DIGESTION, HELP WEIGHT LOSS, SKIN AND HAIR HEALTH, DECREASING RISK OF DEPRESSION, and PROTECTING AGAINST CANCER.
Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of HEALTHY MONOUNSATURED FATTY ACIDS (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 VITAMINS AND MINERALS.
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 HEALTHY COMPLEXION and HAIR, INCREASED ENERGY, and LOWER WEIGHT.
40 grams of an AVOCADO CONTAINS:
-64 calories;
-almost 6 grams of fat;
-3.4 grams of carbohydrate;
-less than a gram of sugar;
-almost 3 grams of fiber;
Avocados are a great source of VITAMINS C, E, K, and B-6, as well asRIBOFLAVIN, 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. So 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.
Avocado is HEALTHY FOR THE HEART:
It contains 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.
It s also GREAT FOR THE 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 DEVELOPPING AGE-RELATED MACULAR DEGENERATION.
OSTEOPOROSIS PREVENTION:
Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.
This nutrient is often overlooked, but is essential for bone health.
Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
CANCER PREVENTION:
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.
HEALTHY PREGNANCY:
Folate is extremely important for a healthy pregnancy.
Adequate intake reduces the risk of miscarriage and neural tube defects.
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.
ANTIMICROBIAL ACTION:
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
PROTECTION FROM CHRONIC DISEASE:
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.
GOOD FOR HAIR:
The list of benefits of avocado for hair is quite long.
As well as being a superb way to treat dry hair, avocados can also be used to treat a dry and itchy scalp.
How to use avocado for hair? Massage some mashed up avocado into your scalp and amino acids and proteins will penetrate your scalp and help to heal, nourish and improve the overall condition of your scalp and hair.
The natural oils and nutrients of avocado make it a great treatment for damaged and frizzy hair.
Benefits of avocado for hair also include dandruff treatment. The whole of the avocado fruit has its uses, even the seeds.
GOOD FOR SKIN:
The healthy fats in avocados will moisturize your skin and reduce any inflammation
Thanks to moisturizing, nourishing and hydrating benefits of avocado, it can be used in various homemade masks.
Mix avocado and cucumber (or aloe vera) in equal proportions in your blender and apply to your face and neck for a quick ‘pick me up’ facial treatment; after doing this mask just 2 or 3 times a week you will see a wonderful difference it will make to your skin – softer, fresher and more beautiful skin with almost no effort.
GOOD FOR THE NAILS:
Massage your nails and cuticles with avocado oil every evening and already after a couple of days you will notice that your nails will become stronger and healthier.
I hope I ve been helpfull! For more, here the websites that I used to take my infos from: