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Avocado: properties and benefits

In today’s article, we’re going to talk about a food that has worked wonders for a long time, and continues to do so. It’s about the avocado . Here you will see its nutritional properties and its health benefits.

Some initial notes on avocado

Avocado is a unique fruit, and it is not a saying. Most fruits have, above all, carbohydrates . However, avocado (also called avocado), has, above all, healthy fats.

Some people are afraid to include it in their diet, precisely because of those fats. However, it is a mistake, because, as you well know, there are healthy fats and unhealthy fats. And those of the avocado are healthy fats.

In fact, there are numerous studies that show that the consumption of avocado can be very beneficial for health. Today, we will present you some of those benefits, so that you convince yourself to include it in your diet.

But, before that, we must mention some extra elements of the avocado, to better understand what it is and what we are talking about.

To begin with, it is important to note that there are many associations and organizations that consider avocado to be a superfood, and, the truth is, it is not too surprising, given its characteristics and the benefits it brings to health.

It should also be mentioned that there are different types of avocado, with different shapes and colors. It also changes the size. There are some avocados that weigh only 220 grams, while there are others that can weigh more than a kilo.

However, the most popular avocado, and the one with the best properties, is the Hass avocado. That is the one that we recommend you buy and use in your kitchen.

Where does the avocado come from?

The avocado is a fruit that comes from America, and, there, for a long time, it has been used in a large number of dishes. To give you an idea, it is the main ingredient in guacamole that is made in Mexico.

The indigenous people of the place have known for a long time the incredible properties of this fruit, but it was not until a few years ago that it began to become popular in Western countries.

Since then, it has become an essential fruit for those who seek to have a healthier diet … And you should start trying it today!

Nutritional properties of avocado

Next, I point out the nutritional properties of avocado for every 100 grams consumed:

Some health benefits of avocado

Given the above, we can go on to talk about the benefits of avocado. As you can see, there are compelling reasons to include avocado in the diet … Let’s go!

It is very rich and is easily incorporated into the diet

The first compelling reason why it is convenient to start using avocado is that it is very good and can be incorporated without any difficulty into any type of diet and recipe.

They can be added to salads of all kinds, consumed directly with a spoon from the shell, adding them to some more complex dishes, mashing them … There are many ways to consume this wonderful fruit.

As it has such a pleasant texture, you can get the most interesting mixes in any type of dish. Of course, so that they are at their optimum moment, they should be a little soft to the touch.

Likewise, it should be consumed as soon as it is peeled, because its nutrients can be oxidized in a short time. Therefore, you know, consume it quickly and do not wait for its excellent properties to go away.

Helps to lose weight

Many people consider that avocado is a food that should be avoided in a diet to lose weight, because it is a food that contains more fat than usual. However, this is a mistake, as we have already mentioned a bit above.

The truth is that there are scientific studies in which it has been shown that avocado has satiating properties, so that, after consuming avocado, the person who is dieting will have less desire to continue eating.

This could be verified in a study in which two groups of people were taken. One of the groups was given a meal with avocado, while the other group was given the same plate of food, but without avocado.

People who drank avocado were 23% more satiated than those who did not, and claimed to have 28% less desire to eat again in the next five hours.

As you can see, including avocado in the diet can help you consume a smaller amount of food, and, therefore, reduce your total calorie consumption, even when avocado has fat and some more calories than other types of fruits.

On the other hand, avocado is rich in fiber and has few carbohydrates, so, on that side, we must also consider it a very interesting food to lose weight.

Relieves arthritis symptoms

Many scientific studies have also been done to evaluate how avocado works in reducing arthritis symptoms (something that seemed to be a constant in indigenous women who regularly consumed the fruit).

The truth is that studies still need to be carried out to see if avocado by itself is capable of mitigating the effects of arthritis, but it has been proven that avocado extract with soybean oil reduces the symptoms of bone arthritis .

Therefore, it is also a highly recommended product for those who suffer from bone pain, especially arthritis. You will not notice an instant improvement, of course, but it will help you globally.

May help prevent cancer

As always when we talk on this website that a product can prevent cancer, we have to say that, please, do not think that this totally replaces medical treatment.

In any case, the avocado will be a complement. A support that can help you prevent cancer, in this case, but that must be complemented with the other recommendations that doctors make and that have already been shown to be functional.

In any case, one study showed that avocado can reduce the side effects of chemotherapy on human lymphocytes. It has also been shown to inhibit the growth of prostate cancer cells.

However, it should be noted that these studies were conducted with isolated cancer cells, and not with people themselves. Therefore, what was seen in the laboratory may not be endorsed later in reality.

However, taking into account that the avocado that is not going to do you any harm by the fact of consuming it … Why not take it? If it really does have a positive effect on cancer, you will achieve that benefit. It’s a safe bet!

It has antioxidants that protect vision

Avocado has a couple of very interesting antioxidant-related elements. First, it helps the body absorb antioxidants from other foods. But, in addition, it has its own antioxidants.

Two of the most important are lutein and zeaxanthin, which contribute (and a lot) to maintaining eye health. It is one of the reasons why indigenous people have a lower presence of the elderly with cataracts and macular degeneration.

And it is that antioxidants are responsible for maintaining visual health in optimal conditions. Therefore, if you want to prevent these problems from appearing in your eyes, avocado can be a very good formula to prevent them.

It is something that you can only verify in the long term. But in the meantime, don’t forget that avocado has many other short-term benefits as well.

Helps absorb nutrients

The title of this benefit is a bit short. The full title should be “your fats help you absorb more nutrients from other vegetables.” And, yes, avocado fats are very positive for your body.

And, as you surely already know, the amount of nutrients you consume is not the only thing that must be taken into account. It is also important to take into account the body’s ability to absorb these nutrients, and carry them from the digestive tract to the rest of the body.

Some of the nutrients needed by the human body are only soluble in fat, which means that they have to be combined with fats for them to reach the body. Some of these nutrients are vitamins A, D, E, and K, as well as some antioxidants.

Well, a study has shown that adding avocado or avocado oil to salads increases the absorption of antioxidants by 2.6 to 15 times. That is to say, a brutality.

This is very interesting, because we have a food that, in itself, is very nutritious, but that is not satisfied with that: It also offers us the possibility of absorbing more nutrients from other vegetables and foods.

And this is the reason why you shouldn’t despise avocado when you’re dieting.

Its consumption makes you healthier

This claim is based on a study that focused on the eating habits and health of people who ate avocados, analyzing more than 17,000 people in the United States.

People who ate avocado were found to be generally much healthier than those who did not have avocado in their regular diets.

These people had much higher levels of nutrient intake, and were also shown to be half as likely to suffer from metabolic syndrome, which is a very important risk factor for heart disease and diabetes .

On the other hand, people who ate avocados had a lower body mass index and lower belly fat, in addition to having a higher amount of good cholesterol (that is, HDL cholesterol).

Of course, this study showed a correlation between people consuming avocados and better health. However, correlations do not always imply causality.

It is true that, with a sample of 17,000 people, it seems a good indication that avocado allows a better standard of living. But another explanation could be that people who eat avocados generally have a better overall diet.

In any case, the clue is there, and you should pay attention to it.

Reduces Cholesterine and Triglycerids levels

Another benefit that avocado provides is the reduction of cholesterol and triglycerides. And you should keep in mind that these two elements are risk markers that are related to heart disease.

The effect of avocado on these markings has been studied on several occasions. In these studies, people were divided into two groups. One was fed avocado, while the other was not. The researchers then measured these blood markers.

These studies showed that avocado can lower total cholesterol levels, lower blood triglycerides, lower LDL cholesterol, and raise HDL (the good) cholesterol.

Additionally, these studies showed that including avocado in a low-fat vegetarian diet improved cholesterol profiles.

It is a great source of fiber

Another reason to consume avocados is that it is a very good way to incorporate fiber into your diet. And, as you know, fiber is the plant matter that cannot be digested and that contributes to losing weight and reducing blood sugar spikes.

In addition, fiber is related to better intestinal transit and a lower risk of suffering from different types of diseases, especially cardiovascular ones.

The types of fiber that exist are soluble and insoluble. The soluble one serves as food for the “good” bacteria that are in the intestine, and they make the body function optimally.

And, in this sense, avocado has 7 grams of fiber per 100 grams. Those 7 grams represent 27% of the recommended daily fiber intake. And, in addition, 25% of that fiber is soluble, while the other 75% is indissoluble.

It has fatty acids that are good for the heart

As we have already mentioned, avocado is one of the plant foods with the highest fat content. In fact, most of its calories (77%) come from the fatty acids it contains.

But these fats are not just any type of fat. It is oleic acid, a monunsaturated fatty acid (the same one found inside olive oil), and this type of fatty acid is believed to offer multiple health benefits.

Among other things, oleic acid has been linked to a reduction in inflammation, and has also been shown to have positive effects on genes related to fighting cancer.

On the other hand, avocado fats are very resistant to heat-induced oxidation, so avocado oil is a very healthy and safe option when cooking.

If you get used to its flavor, it would be recommended that you use this oil instead of other alternatives. The only oil that competes with avocado, in this sense, is the most valuable olive oil.

It is a very good source of potassium

Finally, it should be mentioned that avocado is a spectacular source of potassium , far superior to banana, which is known, in popular wisdom, to be a good source of potassium (so imagine the amount of potassium in avocado! !).

Potassium is a food that, in general, people incorporate insufficiently into their diet. However, it is very necessary. Potassium is responsible for maintaining electrical gradients in cells, for example.

The potassium content of avocado is 14% of the recommended daily intake per 100 grams. For their part, bananas only offer 10% per 100 grams. The difference is not enormous, but it must be taken into account.

There are several studies that have shown that high potassium intake lowers blood pressure, which is a high risk factor for heart attacks, cardiovascular problems, and kidney failure.

As you can see, avocado has very interesting nutritional properties, as well as multiple health benefits. We hope you get the most out of it and that this guide has been useful for you.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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