What are the benefits of avocado. Here's what research shows

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The secret is in the special composition of fats.

1. Contains many vitamins

If you eat 100 g of avocado, then you can Avocados, raw, all commercial varieties / NutritionData provide yourself with 26% of the daily value of vitamin K, 17% - C, 14% - B5, 13% - B6, 10% - E, 20% - folic acid.

In addition, due to the high fat content of avocados, it improves N. Z. Unlu, T. Bohn, S. K. Clinton, S. J. Schwartz. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil / The Journal of nutrition absorption of fat-soluble vitamins.

2. Rich in trace elements

100 g of pulp contains 29 mg of magnesium. This is approximately 10-13% of the daily value. A potassium D. J.i Bhuyan, M. A. Alsherbiny, S. Perera, M.l Low, A. Basu, O. A. Devi, M. S. Barooah, C. Guang Li, K. Papoutsis. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits / Antioxidants - almost 500 mg, which is 60% more than bananas. In addition, the fruits contain phosphorus, iron, zinc, calcium and sodium.

3. Contains a lot of fiber

Avocados are a source of dietary fiber: 100 g of pulp contains Avocados, raw, all commercial varieties / NutritionData 6, 7 g of fiber with a daily norm Heart Healthy Diet / Cleveland Clinic of 25 g. Moreover, E. Naveh, MJ Werman, E. Sabo, I. Neeman. Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol / The Journal of nutrition 75% is an insoluble fiber that retains water well in the intestines. It promotes normal digestion and helps prevent constipation.

4. Improves intestinal microflora

Trillions of beneficial bacteria live in the human digestive tract, which are essential for our body. Their number can be reduced due to the use of antibiotics, illness or other factors, which does not lead to anything good.

Many foods help maintain a healthy microflora, but avocados do the job especially well. This was confirmed by Avocado Consumption: Feeding your gut microbiota / American Society for Nutrition in one study in which participants ate the fruit once a day for 12 weeks. As a result, the subjects increased the number of bacteria that help break down fiber and produce substances that improve bowel function.

5. Helps to gain weight

If a person, due to illness or other reason, is low in weight and cannot gain it, you need to increase the High-Calorie Foods and Snack Ideas to Gain Weight / Cleveland Clinic calorie intake by 300-500 kcal. But this should be done so that harmful foods do not appear in the diet. As a result, doctors often advise eating avocados. 100 g of pulp contains Avocados, raw, all commercial varieties / NutritionData:

• 160 kcal - approximately 8% of the required energy;
• 2 grams of protein, or approximately 4% of the RDA
• 14, 7 g of fat, which is 23% of the adult norm.

By adding avocado, you can make any dish more nutritious and healthy.

6. Helps to reduce weight

This is due to the special composition of fats. And here's how. Usually, overweight people have a lot of saturated fat in their diet, which accumulates in the body and disrupts the lipid balance of the blood. And in order to lose weight, you need to increase the amount of different types of unsaturated fat. This can be done with an avocado. Research shows that half of the fruit (68 g) contains M. L. Dreher, A. J. Davenport in the pulp. Hass avocado composition and potential health effects / Critical reviews in food science and nutrition 6, 7 g monounsaturated fat. And if we evaluate only avocado oil, then the ratio in it is as follows: 71% monounsaturated and 13% polyunsaturated fatty acids. All of these substances help maintain the balance of lipids in the blood and lose weight.

7. Reduces cholesterol levels

Mono- and polyunsaturated fatty acids improve the lipid composition of the blood. If you eat fruit daily, M. Alvizouri-Muñoz, J. Carranza-Madrigal, J. E. Herrera-Abarca, F. Chávez-Carbajal, J. L. Amezcua-Gastelum will decrease. Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels / Archives of medical research and the blood cholesterol concentration will be maintained at an optimal level.

8. Reduces the risk of metabolic syndrome

This is not a disease, but a complex of disorders in the body, when a person becomes overweight, blood pressure often rises, the ratio of lipids and a lot of cholesterol in the blood is disturbed, and the level of glucose rises.

One way to reduce your risk of metabolic syndrome is to follow a diet low in saturated fat, high in fiber and vitamins. And avocado is just right for the role of a dietary fruit. It contains the necessary V. L. Fulgoni 3rd, M. Dreher, A. J. Davenport. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 / Nutrition journal health benefits.