9 reasons why you must plant avocado in your garden ?
Just about everyone knows that avocados can improve heart health, promote weight loss, and help you stock up on essential nutrients like potassium and vitamin B.
And that’s only when you eat them. As a beauty aid, avocados and avocado-based products also have a well-earned reputation for keeping hair and skin looking young, beautiful, and soft.
The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.
Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.
1. Avocado is head offruits (when it come on Nutrition) Buy Avocado Plant ( Rs 1576 )
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat.
2. They Contain More Potassium, , which should support healthy blood pressure levels Buy Avocado Plant ( Rs 1576 )
Potassium is a nutrient that most people aren’t getting enough of.
This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.
Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure
Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels
3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids Buy Avocado Plant ( Rs 1576 )
They don’t just contain any fat… the majority of the fat in avocado is oleic acid.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
4.Fiber is another nutrient found in relatively large amounts in avocado Buy Avocado Plant ( Rs 1576 )
Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels Buy Avocado Plant ( Rs 1576 )
Numerous studies have shown that avocados can:
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
6. The Fat in Them Can Help You Absorb Nutrients From Plant Foods Buy Avocado Plant ( Rs 1576 )
When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used.
Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.
This includes vitamins A, D, E and K… along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
7. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes Buy Avocado Plant ( Rs 1576 )
Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.
Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly (29, 30).
Therefore, eating avocados should have benefits for eye health over the long term.
8.Avocado May Help Prevent Cancer Buy Avocado Plant ( Rs 1576 )
There is limited evidence that avocado may be beneficial in preventing cancer.
One study showed that it may help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
However, keep in mind that these studies were done in isolated cells and don’t really prove anything about what happens in a living, breathing human.
9.Eating Avocado May Help You Lose Weight Buy Avocado Plant ( Rs 1576 )
There is some evidence that avocados are a weight loss friendly food.
In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.
Then they were asked a series of questions related to hunger and satiety.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.
If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.
Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.
At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet.
They are weight loss friendly, heart healthy and… last but not least, taste incredible.
What more could you ask for in a food? Buy Avocado Plant ( Rs 1576 )