Nutritional Benefits of Avocados – 12 Great Advantages
There are many nutritional benefits of avocados and they are growing in popularity. Did you know that an avocado is actually a fruit? It is a large berry with a single large seed inside that grows mainly in Mediterranean and tropical climates.
Being that it is highly nutritious, incorporating it into your diet is a good idea. It is not only high in various vitamins but also in fat. So is it worth eating? Most definitely!
#1. Keeps a Healthy Heart
Heart disease is often caused by increasing cholesterol levels. When there is too much cholesterol, a buildup begins in the arteries. This causes them to narrow and blood cannot flow as freely to the heart. It can even be entirely blocked.
The avocado can help to battle this. Many people avoid eating them because they are high in fat. However, they are high in monounsaturated fat – the “good fat”. It helps to lower “bad cholesterol” which causes a narrowing of the arteries – one of many amazing nutritional benefits of avocados.
#2. Lowers Blood Pressure
Avocados are rich in potassium, which can help lower a person’s blood pressure.
Potassium is a mineral that helps regulate your pressure as it can balance the effect of salt on the body and help the kidneys to function properly.
The RDI (recommended fairly intake) for potassium is 3500-4700 mg. The average avocado weighs about 170 grams and contains about 825 mg of potassium, which equates to approximately 20% of what you should ingest in a day.
#3. Increases Immunity
Avocados contain almost 25% of your recommended daily intake of Vitamin C. As many of us are aware, vitamin C is crucial to maintain a healthy immune system. This can help you ward off things like the common cold and even scurvy! This specific vitamin is considered water-soluble which means it is eliminated through the urine.
The body does not store it for future use and as a result, needs to be continually replenished so to be gaining some of the nutritional benefits of avocados, be sure to eat them regularly.
#4. Increases Energy & Cell Growth
Avocados are also rich in B vitamins. These vitamins are responsible for our energy levels, brain function, and cell metabolism. They can also assist in the prevention of infections and promote cell growth. They, too, are water-soluble and must be continually replenished in the body.
#5. Weight Maintenance
The fruit is high in fiber, which can assist in maintaining or even losing weight. It contains approximately 25% soluble fiber and 75% insoluble fiber.
When we ingest fiber, we tend to feel “full” longer and as a result, consume fewer calories over the course of the day. Fewer calories generally equate to less weight/weight loss. An average avocado contains about 12 grams or almost half of your daily fiber!
#6. Builds and Repairs Muscles
Avocados are rich in protein that is essential for healthy bones, muscles, cartilage, skin, and blood. Your body utilizes protein to help build and repair tissues.
So, when you exercise you are essentially damaging muscular tissues. However, for those muscles to repair and grow larger, your body requires protein. An avocado contains about 4 grams of protein to help you in this process.
The protein can also boost your metabolism, which helps you burn more calories on a daily basis.
#7. Improves Digestion
Because of the high fiber found in avocados, it also helps with proper digestion. It also can prevent constipation. Our body is meant to eliminate waste but that is often dependent on what we eat. It is also high in potassium, which leads to a healthy digestive system – less bloating, constipation, and abdominal pain.
Vitamin B helps to metabolize carbohydrates, fats, and proteins in whatever we consume. It can also maintain a normal appetite.
#8. Relief of Arthritis Pain
Arthritis is an inflammation of your joints, often in the knees, hips, and hands. There is pain and often stiffness associated with it. One of the nutritional benefits of avocados is that they may help relieve some of these symptoms. Combine them with some other spices known to reduce inflammation and you have a winning combination!
#9. Healthy Vision
Your eyesight is one of the senses that tends to deteriorate as your age. Eating avocados can benefit your vision.
Because they are high in antioxidants, your eyes can be saved from oxidative stress that is damaging. They can also provide protection from age-related macular degeneration and cataracts.
#10. Fresher Breath
Bad breath is often caused by bacteria found in your intestine and gut. Eating avocados helps to keep your intestinal tract healthy and leads to fresher breath. So if you are experiencing bad breath, reach for avocado instead of mouthwash that contains chemicals and alcohol.
#11. Glowing Skin
It is no secret that what we eat affects our insides but also our outer appearance as well. Your skin is your largest organ and is greatly impacted by the types of foods you ingest.
Avocados can make your skin appear flawless and give it a “glowing” effect. Avocados have antibacterial properties, which can help fight against acne-causing bacteria. Their anti-inflammatory properties will reduce swelling and redness. The fat content will help to keep your skin moisturized and nourished. These are just some of the few ways avocados can be incorporated into your beauty regiment.
The vitamin E found in the fruit is a natural antioxidant that prevents cell damage and fights free radicals (wrinkle causing agents).
Our skin naturally ages over time and Vitamin E and C helps to slow down that process. Avocados can also even out your skin tone, giving you a youthful appearance.
#12. Healthy Hair
The vitamin A in avocados prevents your hair from drying out as it ensures adequate sebum production. Vitamin D generates new follicles for hair growth while vitamin B6 gives proper nutrition to the strands of your hair.
It also prevents redness, itching, and dandruff of the scalp. Finally, the amino acids found in avocados help build up the keratin – the protein necessary for healthy hair.
Final Thoughts on the Nutritional Benefits of Avocados…
Avocados – are they the next superfruit? Perhaps not but the nutritional benefits of avocados are definitely worth investigating. Comprised of numerous vitamins, fiber, and healthy fats, avocados should be made part of your diet.