Nutritional & Health Benefits of Avocado
This time we will talk about a stone fruit with a creamy texture – can you guess which one? Yes! That is right! 😊 We will talk about avocado!
These days you can find avocados almost everywhere: from grocery stores and farmers market to guacamole, sushi, and chocolate pudding recipes!
The interesting with avocado is that while most fruits consist primarily of carbohydrates, avocado is high in (healthy) fats. Numerous scientific researches show that avocado has many many nutritional and health benefits. Let’s see the most important.
- Avocados are super nutritious - high in monounsaturated fatty acids, very high in potassium, loaded in fibers, and a great source of vitamins C, E, K, B-6, as well as riboflavin, niacin, folate, and pantothenic acid.
- Some nutrients are fat-soluble which means that you should consume them with fats so your body can properly absorb them. Such nutrient are antioxidants like lycopene and beta-carotene and vitamins A, D, E, and K. As mentioned earlier, avocados are high in healthy fats, so what a better way to increase the absorption of these components!
- Avocado consumption can improve heart disease risk factors like reducing total “bad” LDL and increasing “good” HDL cholesterol, as well as balancing blood triglycerides. The main reason is the omega-9 heart-healthy fatty acid oleic acid.
- Avocado may help decrease the risk of depression. The high content of folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. So, in other words, folate helps maintain the brain’s feel-good chemicals, dopamine, and serotonin. (My apologies for the terminology).
- Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients have demonstrated the ability to reduce the development of cataracts, slow down the degeneration of the muscles and nerves of the eyes and can improve night vision. They become even more important as we get older.
Please keep in mind that avocados are high in fat and in calories, so if your concern about the excess weight, you might want to put some limits on how much avocado you eat. A small amount can do its magic 😉.
Plus, avocado contains some of the same allergens found in latex. Therefore, if you are allergic to latex, you might want to check if avocados trigger any of the same symptoms.
To sum up! Avocado is a nutrient powerhouse, they help the body absorb some important fat-soluble nutrients, have heart-loving fatty acids that protect our cardiovascular system, makes us happy because not only they have great taste and texture but they also have a high content in folate, and they have “eyes only for us”. They are very versatile and super easy to incorporate them into our diet.