Avocado is one of the most nutrient-rich fruits available (yes, it is a fruit and not a vegetable). It is full of healthy fats, good for your skin, and of course, delicious.
Health Benefits of Avocado
There are numerous reasons why you should eat more avocado, but this article will focus on the top 7 ways that avocado is good for you.
1. High in Nutrients
Avocados are one of the most nutrient-rich foods around. Just some of the vitamins and minerals found in avocado are: vitamins C, E, K, B5 and B6, folate, and potassium. They actually contain more potassium than bananas! They also contain smaller amounts of magnesium, manganese, copper, iron, and phosphorus. In this same serving of avocado (3.5 ounces), you get 2 grams of protein and 15 grams of healthy fats.
2. Loaded with Healthy Fats
The heart-healthy monounsaturated fats are abundant in avocado. The majority of this fat is made up of oleic acid, which has been linked to reduced inflammation and may even help fight/prevent cancer.
Many of us do not get enough fiber in our diets, and one way to easily rectify this is to eat more avocado. A 3.5 ounce serving of avocado contains 7 grams of fiber, which is more than 25% of the daily recommended amount. Fiber not only helps you stay regular and improves overall health, but it is especially helpful in aiding weight loss and increasing metabolism.
4. Lowers Cholesterol
Avocado can help you lower your cholesterol and triglyceride levels. Researchers aren’t sure exactly what it is about avocadoes that produces these effects, but studies have shown that avocado can reduce total cholesterol levels, reduce triglycerides by up to 20%, lower LDL cholesterol, and increase HDL (good) cholesterol by about 10%.
5. Helps You Absorb Nutrients
Eating avocado consistently may help you better absorb nutrients from other foods. Adding avocado to a meal, or even just cooking with avocado oil, can increase antioxidant absorption up to 15 times.
6. Protect your Eyes
Avocados are extremely high in antioxidants that help keep your eyes healthy, particularly the nutrients Lutein and Zeaxanthin. Studies have proven the abilities of these nutrients to help reduce cataracts and macular degeneration.
7. Weight Loss Aid
Studies have suggested that avocado is a weight-loss friendly food. People that eat avocado in a meal then feel more satisfied afterwards and remain so for longer, which leads to less eating and fewer calories consumed. As mentioned, their richness in fiber also helps you feel full and can aid in weight loss as well.
Avocados are in many ways a “super-fruit” and will provide you with multiple health benefits when eaten regularly. It is easy to incorporate avocado into your diet: throw some in a salad, top off your omelet with them, add chunks of avocado to your salsa, or cook with avocado oil. The options are endless and the benefits are numerous!