Benefits of avocados

What happens if you eat an avocado every day?

Avocado is considered one of the healthiest foods due to its rich composition and numerous properties. There are many varieties of avocado, so externally the fruit can be from light green color to almost black. Its large bone is familiar to everyone, but it does not embarrass, because the pulp is very tasty. Here are the main reasons why avocados are valued and considered useful.

Nutritional value of avocados

The bulk of the fats in avocados are monounsaturated fats (especially oleic acid). These fats are good for the heart because they lower “bad” cholesterol (LDL) and increase “good” cholesterol (HDL).

Vitamins and minerals:

  • Magnesium and iron — good for muscles and circulation.
  • Vitamin E — an antioxidant that supports healthy skin and immunity.
  • B vitamins — improve metabolism and nervous system.  Food begins to digest better
  • Vitamin K — important for bone health and blood clotting.
  • Potassium (more than in bananas!) — maintains fluid balance, regulates blood pressure.  

Avocados are an excellent source of dietary fiber, which helps maintain gut health by improving digestion and promoting feelings of satiety. They have a pleasant, buttery flavor. All that’s left to do is peel off the hard peel and you can enjoy the pulp.

Health benefits of avocados

Here are just some of the benefits, according to scientists, that avocados provide for the body:

  • Antioxidant. It contains lutein and zeaxanthin, carotenoids that are good for eye health, preventing retinal degeneration.
  • Heart Health. Regular consumption of avocado helps reduce the risk of cardiovascular disease due to its ability to improve blood lipid profile.
  • Blood sugar control. Due to its low glycemic index and high fat content, avocados help stabilize blood sugar levels.
  • Anti-inflammatory properties. The oleic acid and phytonutrients in avocados help reduce inflammation in the body.
  • Weight Support. Despite being high in calories, avocados promote weight loss because they help you stay satiated longer and reduce your intake of unhealthy fats and sugars.

How to consume avocado?

The following shows some ways to prepare avocado to get more benefits from it:

  • In raw form: add to salads, sandwiches, toast. 
  • Guacamole: a popular avocado-based dip. 
  • Smoothies: adds creaminess and nutrition. Just whip the pulp with a blender or mixer.
  • As a butter substitute: can be used in baking or simply spread on bread. Only the butter will be green.  

Are there contraindications?

But along with the benefits, avocado can cause harm, so you need to be balanced. One of the most common problems is an allergic reaction. Some people may have an additional allergy to latex, which is due to a cross-reaction to avocados. Although the fruit is classified as low calorie, moderation is important for those watching their weight.  

A selection of avocado benefits and features

  • Avocado is a fruit, or rather, a berry. Its botanical name is Persea americana.
  • Avocados have been cultivated as far back as 5,000 years ago. The ancient Aztecs and Mayans called it “auacatl” (meaning “testicles”) because of the shape of the fruit and its association with fertility.
  • A nearly extinct plant. The avocado might have become extinct if it weren’t for humans. In ancient times, it was propagated by large extinct animals such as giant sloths. Today, propagation is entirely up to humans.
  • Symbol of wealth. The avocado is often associated with wealth and luxury. In some cultures, it was called “butter for the poor” because it replaced butter.
  • Avocados and weight loss. Despite its high calorie content, avocado promotes weight loss. Its fats are satiating and its fiber improves digestion.
  • A perfect match for other foods. Avocado fats help the body absorb fat-soluble vitamins (A, D, E, K) from other foods. For example, adding avocado to a salad makes it even healthier.
  • Record of popularity. More than 45 million pounds of avocados are eaten annually at the Super Bowl in the United States, mostly in the form of guacamole.
  • Danger to animals. The avocado peel and pit contain persin, which is toxic to animals such as dogs, cats, horses and birds.
  • Slow ripening. Avocados do not ripen until after they are picked. If the fruit is hard, it must be left at room temperature for a few days to soften.
  • The tree is a long-lived tree. The avocado tree can live up to 400 years, although the peak yield is in the first 50-70 years.
  • Economic Value. The world leader in avocado production is Mexico, accounting for about 30% of the world’s volume. Other major producers are Peru, the Dominican Republic, and Indonesia.
  • Avocado as a cosmetic. Avocado oil is often used in skin and hair care. It moisturizes, revitalizes and protects against aging.
  • Season all year round. Avocados are available all year round due to different growing regions. But production peaks in different countries during the winter and spring months.
  • The pith is not useless. Although the pith is usually discarded, it contains antioxidants. It can be used to make powder for drinks or used in cosmetics.
  • Solitary plant. Avocado is difficult to grow at home from the seed, because for fruiting you need a pollinator tree of another variety. However, it is possible to grow a beautiful ornamental tree.
  • A symbol of health in pop culture. Avocado has become a symbol of HEA (healthy lifestyle). It is actively used in Instagram and other social networks due to its bright color and versatility in dishes.

Avocados are a superfood that can be included in the diet to improve health, but it is important to keep a balance in your intake. Don’t buy too many of them to stockpile — they spoil quickly even in the refrigerator. It is better to take one or two fruits every time you go to the store. If you buy an unripe avocado, don’t feel bad. Just put it on the window. It will ripen in a couple of days. 
To learn about the benefits of other products, go to the Benefits food page.

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