Hello my daily visitors welcome back to health sastra, in this article I shared my deep research about health benefits of avocado. Basically avocado is Mexican and north American fruit, but for the magical benefits of this fruit it is popular globally. Avocado have many nutrients that very effective for our health like fats, fiber, vitamins and essential minerals. So read this article till the end to know about the health benefits of avocado, also how to consume, nutrition value and side effects.
Table of Contents
Nutrition value of avocado
Here we describe the nutrition value according to a medium size of avocado (around 200 grams).
- 322 gram calories
- 22 grams of fats
- 15 grams of fatty acids
- 13 grams of carbohydrates
- 10 grams of fiber
- 3 grams of protein
- potassium
- vitamin K
- vitamin E
Health benefits of avocado consumption
Here are some health benefits of avocado
Improve heart health
The nutrients in avocados are very helpful for cardiovascular health. It have been shows that consuming avocado improve lipid profiles. According to a study incorporating avocados in your diet improve the percentage of good cholesterol level (HDL) compare to diet without avocado. The amount of potassium in avocados are more than bananas help to support blood pressure regulation.
Improve digestion
Consume one avocado daily can fill your daily fiber needs and promote satiety and regular bowel movement. Fiber present in avocado act as a prebiotic, beneficial for gut bacteria, reduce risk of constipation. Health expert’s suggest that avocado consumption enhance the nutrient (vitamin A, D, E, k) absorption power, when paired with other vegetables.
Weight management
The main reason of weight gain is over calorie intake. Consumption of avocado daily help to reduce weight loss, the fat and fiber content in avocados increase satiety, that reduce over calorie intake. A 2022 NIH publication noted that diets including healthy fats like those in avocados correlate with lower BMI and abdominal fat.
Antioxidants properties
Avocados are rich in anti inflammatory and antioxidants properties that alleviate oxidative stress linked to chronic diseases like diabetes and cancer. Some studies says that avocado not provide anti inflammatory effects. The high fat content is broadly associated with reduce systematic inflammation.
Prevent osteoporosis
Avocado is a great source of vitamin K , consuming half avocados per day provide 18% of daily value. These nutrient play important role to improve bone health and reduce the excretion of calcium.
How to incorporate avocados into diet
- You can add raw avocados in your diet by avocados salads, sushi or ceviche.
- Spreads and dips, mash avocados with lime and tomatoes for guacamole.
- Avocado smoothies delicious recipe, blend spinach, banana and almond milk for creamy texture.
- Spread mashed avocado with whole grain toast and topped with poached egg or chili flakes.
- Replace butter with avocado puree in brownies or muffins.
- if you suffering with obesity take 1/2 or 1/4 avocados per day for maintain calorie intake.
Side effects of avocados
- Many individuals are facing allergic reaction after consuming avocados, allergic reaction like oral itching. Cross-reactivity with birch pollen may also occur.
- Avocados skin, leaves and seeds are toxic to birds, horse and ruminants. Avoid feeding avocado to pets, but in human there are nontoxic.
- Avocado skin can lead infection in skin, always wash avocados skin to reduce skin infection.
- Excessive consumption of avocados can thin your blood and promote weight gain.
Conclusion
Avocados are best for taste and nutrition, also help to improve heart health and digestion. The antioxidants properties in avocados are prevent the chronic diseases like cancer and diabetes, make them more valuable. Future studies should explore long-term impacts on metabolic health and sustainable farming practices to address environmental concerns tied to avocado cultivation.
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