Avocado can be a high fat fruit (15%), but it is also surprisingly good. Not only does it have a high nutritional value, it also offers numerous health benefits.
The Avocado can make you more beautiful, with healthier skin, and is able to protect against some life-threatening diseases, and is also credited with helping to lose weight.
So, if you thought that the greatest gift of the avocado in the world was the Mexican “guacamole”, think again. So if you want to know, Is avocado healthy, you have come to the right place.
Some nutritional facts
100g of avocados contain about 160 calories. About 120 of those calories are provided by healthy fats, most of which are monounsaturated, the “good fat”, which can lower cholesterol levels.
An average avocado also has 2% protein. This sounds rather low, but is quite high for a fruit and avocado is often used as a substitute for meat in vegetarian recipes. Its protein content can be high for a fruit, but compared to other fruits the percentage of sugar is very low. A medium-sized avocado contains less than 0.5g of sugar.
Avocados are also rich in dietary fiber. A medium-sized fruit can provide almost half of the recommended daily amount. Research has shown that people who have enough fiber in their diet are less likely to develop cancer, so anything that increases fiber intake during the day is a good thing and it’s also interesting to note that eating a lot fiber can promote a sense of fullness that naturally suppresses appetite.
A portion of 100g of avocado contributes significantly to the recommended daily amount (RDA) of different precious vitamins and minerals:
|Vitamin K (26% RDA)||Vitamin B5 (14% RDA)|
|Folate (20% RDA)||Vitamin B6 (13% RDA)|
|Vitamins C (17% RDA)||Vitamins E (10% RDA)|
|Potassium (14% RDA)|
In a less significant amount, a portion of 100 g of avocado also provides:
Avocado vs Cholesterol
According to a study published in Archives of Medical Research, eating “an avocado enriched diet can improve the lipid profile in good health and in particular in hypercholesterolemic patients [high cholesterol], even if hypertriglyceridaemia (combined hyperlipidemia) is present.” sounds a little technical, but in a nutshell the researchers found that avocado can lower cholesterol, and after two weeks when eating an “enriched with avocado” diet, researchers recorded a 22% decrease in bad cholesterol , accompanied by an 11% increase in good cholesterol.
Avocado vs Body Fat
Numerous studies confirm the ability to lower fats with avocado. According to one of the most recent studies (published in the Nutrition Journal), eating half an avocado at lunch can curb appetite and prevent afternoon snacks. The study also suggests that avocado has the power to regulate blood sugar levels. If so, it could be an equally healthy choice of food for diabetics.
Avocado vs Cancer
The avocado is rich in phytochemicals that are believed to provide protection against some forms of cancer. In one study, the researchers examined the “chemopreventive” characteristics of the fruit and observed: “The individual phytochemicals and their combinations from the avocado fruit pps can offer a beneficial diet strategy in cancer prevention.”
In another study, published in the Journal of Nutrition, researchers looked at cancer-fighting abilities that are rich in carotenoids (carrots, tomatoes, dark green leafy vegetables) and found that they consume them together with a rich diet avocado and therefore monounsaturated fat can improve the bioavailability of nutrients. This is a remarkable finding, because another study, published in the Journal of Nutritional Biochemistry, suggests that carotenoids interfere with the growth of androgen-dependent and androgen-independent prostate cancer cells.
A number of other studies are also very supportive of the avocado’s anti-cancer capabilities.
Metabolic syndrome Vs Avocado
Metabolic syndrome is the name used to refer to a group of symptoms that may increase the risk of diabetes, stroke, and / or coronary heart disease. The Nutrition Journal published the results of an interesting study suggesting that eating avocados can reduce the risk of the syndrome along with all the negative connotations it entails. At the end of the study the researchers concluded: “The consumption of Avocado is associated with an improvement in the overall quality of the diet, nutrient intake, and reduction of the risk of metabolic syndrome. Dieticians should be aware of the beneficial associations between avocado intake, diet and health in formulating their dietary recommendations. “
Anyone looking for ways to eat healthier and improve their health would do well not to overlook the nutritional benefits of avocado, but like any other food avocado can cause allergic reactions in a minority of people. According to a report published in Allergy, Asthma & Immunology, the clinical symptoms of avocado allergy may include “cough, dyspnoea, stuffy nose, generalized urticaria and periorbital edema.” It should be stressed, however, that such reactions are extremely rare and allergies avocados are not more or less likely to have allergies to any other fruit.