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10 Evidenced-Based Health Benefits Of Avocados

by | Diet and Nutrition

Jun 3, 2022

Avocados are incredibly delicious and healthy. There are quite a lot of health benefits you can get from eating Avocados.

Avocados are a stone fruit with a creamy texture that grows in warm climates. The pear-shaped fruits are common in tropical evergreen trees. They have rough, green outer skin with buttery flesh and a large seed in the middle. What makes it unique is the nutrients and content of about twenty vitamins and minerals. 

In addition to that, avocado is also called alligator pear or butter fruit. Many people consider it a superfood because of its abundant nutrients. It offers folate, potassium, healthy fats, as well as vitamins K and vitamin C. These health benefits of avocado will convince you to start adding it to your food.

10 Science-Based Health Benefits Of Avocados

1. Help Prevent Cancer

Avocado is a fruit that contains lots of nutrients that help the body. These fruits are excellent cancer-fighting foods. Studies have shown that avocados contain phytochemicals that help the body inhibit and kill cancer cells. This content makes it a useful ally in the fight against cancer. 

Glutathione, Carotenoids, Vitamin E, and Lutein are avocado nutrients that help prevent cancer. Oleic acid, the primary fat in avocados, offers significant protection against breast cancer. Including avocado in your daily diet keeps you healthy and is right for you.

2. Loss of Weight

Eating avocado is a great way to solve the problem of obesity for people who are overweight. Avocados contain Vitamin K and are low in carbs, which helps in weight loss. 

The superfood has high fiber content. So when consumed, it makes you full so that you eat less food. Using avocado oil with monounsaturated and oleic fatty acids can reduce abdominal fat. It then decreases the risk for metabolic syndrome that increases your size.

Individuals who are overweight should try including avocado in their diet. When you eat avocado for weight loss, you will reduce the amount of physical exercise you do.

Read: 10 Foods That Are Good for Your Liver

3. Relieves Pain From Arthritis

Arthritis is a condition that results in the stiffness of the joints. It then creates a decrease in mobility and increases pain. Avocados are one of the fruits that helps relieve the pain of arthritis. Diets rich in vitamins and minerals have positive effects on arthritis. Vitamins E, Zinc, Vitamin C, and Selenium are nutrients in avocado. 

With constant consumption, it helps to relieve the pain due to arthritis. The Health benefits of avocado include antioxidants that help soothes and relieve arthritis pain. Avocado and soya bean saponification is also suitable for arthritis.

4. Lowers The Risk Of Diabetes

Avocados are one of the fruits that helps lowers the risk of having diabetes. This fruit is low in carbohydrates; hence they have little effect on the blood’s sugar level. One of the things that make Avocados the best fruit for people with diabetes is low carbs. 

It is advisable that people who have type 2 diabetes take fiber supplements. It will help to reduce blood sugar levels. Eating avocado is a way to cure and prevent type 2 diabetes. A person with diabetes should include avocado in their diet.

Read: 16 Best Foods For Your Lungs Health

5. Boosts Fertility

Avocados are fruits that boost fertility and provide better chances of conceiving. This fruit is a fantastic source of vitamin E, which can help improve the uterus’ lining. Hence a better chance of getting pregnant. Avocados are a source of monounsaturated fats, which helps boost fertility in women.

Read: Benefits of Eating Bananas

6. Improves Skin Health

The high-fat content of avocados plays a vital role in maintaining healthy skin. Using avocado oil on your skin keeps it healthy. Cold-pressed avocado oil has plenty of antioxidants, plant sterols, omega-9, minerals, and vitamins. These nutrients can help boost collagen production and soothe inflammation. 

It can also help you to get rid of old dead skin cells. Aside from using avocado oil, you can also rub your skin with avocado skin. When you combine the health benefits of avocado with honey, it helps to moisturize your skin. You can also use it as a face mask to keep your face fresh and smooth.

7. Improves Your Eye Health

Proper consumption of avocado helps improve your eyesight. One of the things that make avocados a good fruit for the eye is that it contains a high amount of lutein. Lutein is a natural antioxidant that maintains eye health as you age. 

This antioxidant is a carotenoid that filters harmful blue light. Regular consumption helps to maintain healthy cells within the eye. Zeaxanthin is another antioxidant in avocados, which helps improves eye health. There are different types of avocado recipes you can copy online and try out.

Read: 10 Foods linked to better brainpower

8. Regulates Blood Pressure

One of the best fruit to take for blood pressure regulation is avocado. Avocado is high in oleic acid, which reduces high blood pressure and cholesterol level. 

Avocado oil is also used to reduce blood pressure as it contains monounsaturated fats. A fair amount of this fat can have a positive effect on blood pressure when consumed in moderation. It would be best if you used it instead of saturated or trans-fat. 

Foods rich in potassium are essential in managing high blood pressure. Because potassium lessens the effects of sodium, and avocado is high in potassium. One-half an avocado consists of 345mg of potassium. It makes it one of the best fruit to eat to regulate blood pressure. 

9. Protects The Gum

Gum protection is also one of the health benefits of avocados. The antioxidants in the fruit protect the gum and prevent bacterial infection. To have healthy gum, you have to include the right amount of avocado in your diet. 

Avocado also contains folic acid. When the body has the right amount of folic acid, the gum tissue can fight back against inflammation. Potassium is also a nutrient that helps keep the gum healthy. The consumption of avocado, which contains potassium, keeps the gum healthy.

Read: 7 Beneficial Foods for Men’s Health and Longevity (And Foods to Avoid)

10. Healthy Hair

Women love to take care of their hair because it makes them look beautiful. One of the health benefits of avocados is to help maintain healthy hair. 

Avocado oil contains lecithin, which helps in the lubrication and protection of hair. It also encourages your hair’s growth and makes it strong so it doesn’t break. Avocado also moisturizes and protects men’s hair.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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