Avocado is a super-food at the moment, loaded with more nutrient and good fat. It is also creamy and delicious, Avocado can be used in sandwiches, salads, omelets etc. Avocado has a high fatty acid content but contains extremely low levels of cholesterol. Different people tend to stop eating avocado due to its high calorie content, thinking that it may add to their weight. The amount of calories is very small when compared to butter, and other high calorie dietary items. It is usually eaten raw, as a dessert whip, or in the form of salads with little pepper and salt. The most popular use of avocados on hamburgers and sandwiches. Also, you may use avocado as a replacement for fat content such as butter or oil, while baking or just as a replacement to mayonnaise in sandwiches. In that case you may add same amount of avocado as any other fat. It’s a way to reduce your unhealthy calories intake. Avocados are load with nutrients and are therefore considered as one of the good food you can eat. Avocados are most beneficial when eaten raw. This article discusses, the Surprising Avocado Benefits. Which is very important for your health.
Surprising Avocado Benefits For Health include the following:
1. For Cardiovascular Health
Avocado is a best source of monounsaturated oleic acid. Research has shown, this type beneficial form of fat minimize dangerous LDL cholesterol in the blood at the same time as increasing beneficial HDL cholesterol.
As well as minimizing LDL cholesterol, studies like this have found eating avocado can decrease high blood triglyceride levels, another common predictor of cardiovascular problems.
Aside from their favorable monounsaturated fats, avocados also contain other heart-healthy nutrients.
High levels of vitamin E in avocado help to prevent cholesterol oxidation.
Avocado is an excellent source of folate, known to reduce hazardous homocysteine levels in the blood, another predictor of cardiovascular disease.
2. For Good Digestion
Avocado soothing for the intestine and therefore help in digestion. Avocados contain soluble and insoluble fibers that aid to keep digestive system running smoothly. These two types of fiber are important for digestion, because they bulk up stools and aid to ensure the smooth passage of food through the intestinal tract. They stimulate digestive and gastric juices, so nutrients are absorbed in the most efficient and rapid way. They reduce the symptoms from conditions like diarrhea and constipation. All in all, the huge amount of fiber found in avocados makes this an important food for optimizing your digestive health.
3. Anti-Cancer Properties
Benefits of avocados include a lower risk of cancers, including prostate cancer and breast cancer. Avocados contain carotenoids and monounsaturated fat, which contribute to the significant reduction of cancer. Also Avocados contain Glutathione, an antioxidant that save the cells from cancer and the harmful effects of free radicals. The list of anti-inflammatory and antioxidant compounds in avocado is impressive.
4. Avocado for Skin Benefits
The monounsaturated fats in avocado are beneficial for improving skin tone and appearance. They are so important for maintaining good moisture levels in the epidermal layer of skin that make it look and feel soft and healthy.
Good dietary intake of monounsaturated fat can moderate sebum production, which aids to control acne, blackheads and excessively oily skin.
Avocado protect skin from wrinkles and other visible signs of aging with its antioxidant carotenoids. Vitamin E aids to guard against photo-aging from sun exposure and vitamin C is involved in creation of elastin and collagen for maintaining skin’s elasticity and firmness.
5. For Healthy Eyes
Avocado helps to keep your eyes healthy. Avocado contain carotenoids such as lutein and zeaxanthin, which help to protect eyes against cataracts, macular degeneration and eye diseases related to age. Those conditions are often caused by free radicals that accumulate in tissues of the eyes. The antioxidant activity of those special carotenoids neutralize the effects of those dangerous free radicals.
6. Avocado Kidney Health
Your diet plays a very vital role for maintaining the balance of fluids and minerals in those who suffer from chronic kidney disorders. Potassium is one of the minerals that helps in maintaining a normal heart rate. Avocado is a good source of potassium and their inclusion in diet may provide other benefits as well. It is necessary to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of keeping fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for functioning of the kidney, which handles movement of fluid and toxins through the body.
7. For Morning Sickness
Morning sickness is common during pregnancy. Avocados help to overcome nausea and vomit during pregnancy whereas it contains vitamin B6, which is commonly connected for reducing nausea and vomiting.
8. Antioxidant Properties
Avocados contain vitamin C and E, which help to improve antioxidant properties in the human body. Vitamin C recycles vitamin E and helps to reduce oxidation of LDL cholesterol. Avocados contain antioxidants like violaxanthin, epicatechin, neochrome and others. Antioxidants neutralize the effects of free radicals, which are dangerous byproducts of cellular metabolism. They are responsible for serious conditions in the body including cardiovascular disease, cancer, premature aging, vision problems and many more.
9. Avocado for Bone Health
Avocados contain carotenoids for example lutein and zeaxanthin, which is associated with reduce risk of cartilage defects. Intake of foods such as avocado may help to reducing the risk of osteoarthritis. Moreover, the levels of essential minerals in avocados are significant including phosphorous, zinc, copper and trace amounts of calcium and selenium. All of these are connect to reduce risks of osteoporosis and improvements in bone mineral density.
Nutritional Value of Avocados
Avocados are rich in various nutrients, vitamins and minerals. Avocados are good source of monounsaturated fatty acids, and they have a low sugar content. Also source of energy and contain a number of vital vitamins and minerals. Avocados contain iron, magnesium, calcium, copper, manganese, potassium, phosphorus and zinc. They also contain minerals for example: vitamin C, B6, B-12, A, D, K, E, thiamin, riboflavin, and niacin.
How to Select and Store
Avocados are available in stores all over the world. Fresh and ripe avocados should be chosen. Do not refrigerate avocados unless they are ripe. If a portion of the fruit has been used then the other portion stored in refrigerator for future use. Unripe avocados can be stored at room temperature.
Quick Serving Ideas
Garnish soups with chopped avocados for additional flavor and health benefits.
A ripe avocado can be eaten directly.
Avocados can be used for decoration food preparations of your choice.
Mix chopped tomato, onion, lettuce and avocado in a bowl. Add pepper, salt, lime juice and some olive oil on the salad. You may add other vegetables on salad as well.