What are the health benefits of eating an avocado every day? Is an avocado high in fiber? Can we heal or lower the risk of colon cancer by eating avocado daily?
The avocado is a unique fruit. It is particularly rich in fat and therefore provides a whole lot of calories. Why the fat makes the avocado healthy in the first place and what other health benefits it offers can be getting found out in this article.
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Is avocado good for you?
Yes, avocado is good for you!
Hardly any other food has been the subject of much hype in recent years as the avocado. With its creamy consistency and unmistakable taste, it has become a popular ingredient in a wide variety of dishes.
Whether as a classic in salads, as a topping for a summer sandwich, or as an ingredient in an extravagant dessert – creative cooking fans have countless uses for the green fruit.
It is no coincidence that the avocado is experiencing such an upswing, because it is not only delicious but also particularly healthy – for these reasons:
Health Benefits of Avocado
What are the health benefits of Avocado? let’s check it out!
Avocados could protect against cancer
A high-fiber diet based on wholemeal products, vegetables, and fruit is associated with a lower risk of various kinds of cancer, such as prostate, colon, or breast cancer.
Given the current popularity of avocados, it is reasonable to ask what effect this food has on certain types of cancer. There are first indications that avocados could help prevent disease.
In one study, the avocado extract was getting found to interfere with the cell growth of prostate cancer cells. In another study, avocados could reduce the side effects of chemotherapy on lymphocytes.
However, as these studies were not observed in living humans but were getting carried out in a Petri dish, these results are not yet clear enough to allow a clear statement.
Avocados lower cholesterol and triglyceride levels
Since the cardiovascular disorder is the leading cause of death worldwide, heart health is the top priority for many people. Excessive cholesterol and triglyceride levels are considered risk factors for a stroke or heart attack.
Studies could show that a diet rich in avocado and unsaturated fatty acids led to a significant reduction in total cholesterol levels.
The ratio of “good” HDL to “bad” LDL also improved. LDL cholesterol dropped by up to 22 percent, while HDL increased by up to eleven percent.
The triglyceride levels of the participants decreased by up to 20 percent in the studies.
Avocado contains good fats that are good for the heart
Avocados are very fatty. With almost 77 percent of calories from fat, it tops the list of fatty vegetable foods.
Some experts even say that the unsaturated fatty acids of the avocado can help break down fat due to the enzyme lipase.
The enzyme controls the burning of fat during digestion and in adipose tissue, thus preventing the avocado fat from being stored and accelerating the breakdown of fat in the body.
Unlike sausage or cheese, for example, the fat in avocados is very healthy. Similar to olive oil, it is rich in oleic acid, which fights inflammation in the body and has a very positive effect on heart health.
Avocado has an excellent source of potassium
E.very cell is dependent on sufficient potassium to function correctly. If there is not enough potassium, nerve and muscle cells can no longer transmit signals properly.
Especially about healthy blood pressure and heart health, it is advisable to ensure that there is an adequate supply of potassium.
Studies show that potassium can help to lower blood pressure in cases of high blood pressure. It has been getting shown to reduce the risk of a stroke by up to 24 percent.
Just like bananas, broccoli, and spinach, avocados are an excellent source of potassium.
Avocados are suitable for the eyes
Avocados are a great source of the antioxidant lutein. Lutein plays a vital role in eye health.
A high intake of lutein and other carotenoids can reduce the risk of eye diseases in old age.
These eye diseases include cataracts, as well as macular degeneration.
Avocados support weight loss
Avocados can help us lose weight by inducing a long-lasting feeling of satiety.
It was the conclusion of a study that investigated the effects of avocados on the feeling of satiety and blood sugar levels. The study participants were getting divided into two groups. One group was given a salad without avocado, and the other group a salad with avocado.
Participants in the avocado group felt 23 percent more satiated and had a 28 percent lower desire to eat again in the next five hours.
The high proportion of healthy fats seems to be partly responsible for this effect. These provide the body with a slow, steady stream of energy. The additional fiber in the avocado also ensures a stable blood sugar level.
The scientists of the avocado study see great potential in the green fruit in preventing unnecessary snacks. So if you have problems with not eating anything between main meals, it could help to incorporate half an avocado a day into your diet.
Avocados promote digestion
With almost seven grams of fiber per 100 grams, the avocado is an excellent source of indigestible plant fibers.
Only a few people achieve the recommendation of at least 30 grams of dietary fiber per day. The average American comes daily straight once on 24-gram ballast materials.
Many problems, such as constipation or diarrhea, could be prevented by an increased intake. Dietary fibers are essential for a normal intestinal function. They loosen up the stool and make it easier for the intestines to transport the food pulp.
Furthermore, dietary fibers serve as food for the beneficial bacteria in our intestines. So if you eat a lot of fiber, you also improve your intestinal flora.
Avocado is very beneficial in pregnancy
During pregnancy, the growing child needs a variety of nutrients to be born healthy and well developed.
If the mother-to-be eats a nutrient-poor diet, many of these nutrients are getting drawn from the mother’s physical stores. In this way, nature ensures that the baby gets everything it needs.
The exception to this is the vitamin folic acid. It should be supplied in abundance before the beginning of pregnancy, whether through a healthy diet or dietary supplements.
A sufficient supply protects against miscarriages and developmental disorders of the child.
One hundred hundred grams of avocado indeed cover almost a third of the daily folic acid requirement of an average adult. However, the folic acid requirement for pregnant women is almost twice as high.
Since not only the mother’s body but also the baby needs plenty of folic acid for its development, double attention should be getting paid to healthy foods rich in folic acid.
Besides avocados, wholemeal products, legumes, and vegetables such as broccoli or asparagus are other good sources of folic acid.
Avocado has many nutrients
Hardly any other fruit provides so many essential nutrients as the avocado. It is not only a particularly good source of healthy unsaturated fatty acids but also of a lot of vitamins and minerals.
Such as B vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C. These are essential for health and play a crucial role in many processes in the body.
One hundred grams of avocado already cover 30 percent of the daily requirement of vitamin K and 27 percent of the daily requirement of folic acid.
Avocados also score points with dietary fibers and antioxidants.
Avocados improve the absorption of nutrients
Some nutrients need fat to be adequately absorbed. Especially the fat-soluble vitamins A, E, and K, cannot do without fat.
One study compared the beta-carotene intake from two salads. One salad was getting prepared with and the other without avocados. The beta-carotene intake in the avocado salad was up to 17 times higher.
It is worth combining vegetables with avocados to tap the full nutritional potential of the food.
FAQ Avocado Benefits
Is avocado good for the colon?
Avocados are rich in minerals, especially magnesium, potassium, and iron. Avocados prevent the formation of various bacteria in the intestines and help to regulate cholesterol levels. Crushed avocados can be applied to the face and are ideal for combating dry skin.
Is avocado good for people with diabetes?
Avocado is not for people with diabetes. The nutty-tasting avocado contains little sugar and fruit acid, but all the more vitamin C, phosphorus, calcium, iron, and niacin. People with diabetes should be careful, however, because the ingredient mannoheptulose inhibits the formation of insulin.
How much avocado is healthy?
An average-sized avocado has about 440 calories - and 47% fat. Oh yes: 47%! So, calculated in grams, an avocado contains about 40 g of fat. When questioned how much fat we can eat per day, the Austrian Society for Nutrition recommends 60 to 80 g.
Are avocados good for losing weight?
But: despite their high-calorie content, avocados are nutritious and healthy! Its because most of them consist of the good unsaturated fatty acids. These help to burn fat, which is why avocados are getting considered a superfood when it comes to losing weight.
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Always ask your doctor to get the best health advice for your self.