Avocado is commonly used to prepare delicious healthy meals such as baked egg in Avocado, Avocado breakfast toast, Avocado salad and so much more. There are many ways to eat this delicious fruit whether raw, cooked or blended for a smoothie. But did you know that it also provides tons of surprising health benefits?
Several scientific and medical studies termed the Avocado as one of the healthiest fruit to eat mainly because it reduces the risks of different health problems such as cardiovascular diseases, diabetes, high blood pressure, Arthritis, and so much more. To know more about that, in this article, let's dig deeper into the world of avocados and find out why it is labelled as super food.
But first, what is Avocado?
Native to Mexico and other regions in Central America, Avocado with a scientific name of Persea Americana is part of the Lauraceae plant family. It varies from size, shape, and light green to black color. The most common type of avocado is the Hass Avocado. The texture of the avocado flesh is greenish-creamy and smooth which is packed with monosaturated fats.
From the Nahuatl word "ahuacatl" which basically means "testicle" (hmm, cheeky) because of it amative shape. Avocado is commonly known as a part of Mexican diet for a long time that eventually adopted and cultivated by Mayan and Olmec tribes.
In the 16th century, the Spanish are the first Europeans to taste this fruit and called it "Aguacate". Later, Avocado gain its commercial popularity and cultivated around the Europe and North America.
Fun Facts about Avocado
Surprising Health Benefits of Avocado
1. Avocado offers tons of Essential Vitamins and Minerals.
First of all, Avocado is not termed as "superfood" without the exciting myriad of benefits. It consists of 15% fats, 2% protein, 8.5% carbs and 73% of water. Below is the list of nutrients that avocado offers.
Fibers. Dietary fiber is responsible for proper digestion, reducing risks of severe illnesses, and helps to produce more good bacteria in your body.
Carbohydrates. Avocado contains a little amount of sugar which means it doesn't gravely affect your blood sugar level.
Healthy Fats. As mentioned before, avocado is rich in monosaturated fats which can help to reduce any inflammation as well as killing cancer cells.
RDA Vitamin C (17%), B6 (13%), E (10%), B9 (20%), and K1 (26%). Consuming avocado can increase your immunity, bone health, skin health, and energy booster.
Copper and potassium. It contains copper and potassium which can reduce any heart complications.
2. Avocado can reduce the risks and symptoms of Arthritis.
Fatigue, Morning stiffness, joint pain, stiffness, and swelling, numbing and tingling, and the decrease in range of motion are the most common symptoms of Arthritis. Factors like old age, overweight, joint stress or injuries and genetic impairment can contribute to the development of arthritis. The good news is you can avoid this, thanks to avocado.
Several studies have found that treatments and supplements made from essential fruit oils such as soybean and avocado can reduce the common symptoms of Arthritis commonly in the hip, spine, hands, and knee area.
3. Avocado is a Heart-healthy food.
One of the most common cause of death in the world is heart disease, High blood pressure, high triglycerides level, and high cholesterol is linked to the development of heart complications.
A study shows that the oleic acid and Beta-sitosterol found in avocados lowers your LDL (Bad cholesterol) levels by 22% and increase the Good Cholesterol by 11%. Avocado also contains potassium which relaxes the blood vessels and arteries tension which can lead to severe heart complications such as blood clotting, hypertension, strokes and heart attacks.
4. Avocado is surprisingly helping you to lose weight.
If you are trying to lose weight due to the delicious foods during the holiday seasons, don't worry, Avocado can definitely do the job. Avocado, as mentioned earlier, is rich in dietary fiber which plays a significant role in your digestive system. It also contains oleic acid which triggers the brain and helps you to feel full by slowing down the carbohydrate breakdown in your body.
Soluble and insoluble fibers are responsible for a smooth digestion by stimulating gastric bile to ensure the nutrients absorption in an efficient and agile way which can also prevent constipation and diarrhea symptoms.
How to do it
- 1Slice and peel the avocados using a Vegetable Chopper
- 2Prepare a medium-sized pan and cover it with water, place the potatoes and boil it for about 15 minutes or until you achieve your desired texture.
- 3Drain and place it in a large bowl together with the mayonnaise, mustard, salt, pepper, and vinegar.
- 4Toss the dressings such as potatoes and stir in the sliced avocados.
- 5Put the mixed ingredients in the refrigerator for overnight or 4 hours.
5. Avocado is good for Vision Health
Avocado is a great source of Antioxidants and other essential nutrients such as Vitamin E, Vitamin A, Zeaxanthin and Lutein (carotenoid) which plays a significant role in the health of your eye. Daily consumption can reduce the occurrence of visual impairment especially during the elderly years like cataracts and degeneration of the muscles.
6. Avocado is good for Cancer prevention.
Avocado has the unique ability to reduce risks of certain cancer in the prostate, skin, and mouth, thanks to its anti-inflammatory properties as well as antioxidant components. A study shows that consuming avocado can lessen the growth of the certain cancer cells and helps in the cell cycle arrest mainly because it contains phytochemicals. It basically means, it kills and prevents cancer cells to grow.
Glutathione is drained during chemotherapy sessions for cancer fighters, so eating avocado can increase the glutathione supply and prevent the cell damages in the body.
7. Avocado is good for your Dental Health.
Having a bad breath can be embarrassing, so to help you eliminate that problem, I suggest you add avocado in your diet. Bad breath is caused by indigestion and bacteria in your mouth, it can be eliminated thanks to avocado's antibacterial and flavonoids. As mentioned earlier, avocado can prevent you from having oral cancers as well.
8. Avocado can reduce Liver damage.
Ensuring the health of your liver is very important, the primary role of our liver is to filter toxins coming into our body. Damage Liver can lead to severe liver complications like Hepatitis C. According to studies, avocado consumption can have the significant role to protect your liver against any liver diseases.
9. Avocado is good for pregnancy.
To avoid any birth defects during pregnancy, it is advisable to consume avocado during the trimester stages. Here are some several reasons why you should eat more avocados during your pregnancy:
10. Avocado helps you to achieve a radiant hair and younger-looking skin.
Dry, sensitive or oily skin? No problem, avocado is known to have a significant effect on your skin and hair health. Avocado has antioxidant and nourishing properties that will give you a glowing complexion as well as protection against free radicals for both skin and your hair.
Make your own avocado face mask with this video:
Avocado really is a super food, it promotes a wide variety of health benefits that can contribute to a longer lifespan.
So if you're a fitness nut type of person or just started to the journey of a healthy lifestyle, adding avocado in your diet might be your first step. There are many ways to consume it, by cooking, smoothie, or by just simply scooping its raw flesh.
I hope you enjoyed the list about the different health benefits of this wonderful fruit, what you think matters, comment below and you can also share this article to your friends and family to persuade them to live a healthy lifestyle today.