The benefits of avocado are abundant for the health of the heart and the entire body, after all it is one of the most promising foods that we can include in our menu.
However, the fact that avocado is one of the few complex carbohydrates in our food chain is just the beginning of our conversation.
So join us, and discover the full range of nutrients and benefits that avocado can bring to your heart, and your overall health.
And more! Find out if it’s really worth including avocado in a weight loss diet.
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Benefits of avocado that go beyond the heart
1) Avocado has nutrients like no other fruit
Just to give you an idea, in a 3.5 gram portion of avocado, we have the following percentages of daily values:
- Vitamin K: 26%
- Folate: 20%
- Vitamin C: 17%
- Potassium: 14%
- Vitamin B5: 14%
- Vitamin B6: 13%
- Vitamin E: 10%
In addition, avocado also has in small quantities:
- magnesium
- manganese
- copper
- ferro
- zinc
- phosphor
- vitamins A
- B1 (thiamine)
- B2 (riboflavina)
- B3 (niacin)
So there are more than 20 nutrients, especially if we include:
- 2 grams of protein
- 15 grams of healthy fats
- 7 grams of carbohydrates in the form of fiber
- 2 grams of simple carbohydrates
In fact, another spectacular fact is that one of the benefits of avocado, when it comes to its nutrients, is that it does not contain cholesterol or sodium.
Furthermore, the fruit is low in saturated fat, and it is for these and other reasons that it is so loved by nutritionists.
But don’t stop there, just take a look at benefit No. 2.
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2) Reduces blood pressure
According to experts, the 14% of the daily value of potassium contained in the food can help reduce blood pressure.
This is an example of one of the benefits of avocado for heart health, as blood pressure is an important risk factor, not only for heart attacks, but also for strokes and kidney failure.
However, the next benefit of the fruit, you might not expect.
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3) Avocado is anti-inflammatory and anti-cancer
Take a good look:
Of the 160 calories in an avocado, at least 77% of them are fat.
But this is one of the good fats, since most of it contains oleic acid and monounsaturated fatty acid, two properties that promote an anti-inflammatory environment.
Furthermore, these two components act beneficially on genes linked to cancer, thus preventing the disease.
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4) Fight diabetes
As a complex carbohydrate, one of the benefits of avocado is transforming much of its fat content into fiber.
Therefore, in addition to being beneficial for intestinal flow, it is also great for diabetics.
This is because fiber helps combat the absorption of sugar into the blood, so, even though it may be surprising, avocado is one of the #1 foods in the diabetic diet.
The fact is that despite being rich in fats, the fruit helps to actively combat the absorption of sugar, which is good for people with the disease.
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5) Are there benefits of avocado for weight loss?
The answer is yes and no!
As it is a high-calorie food, avocado would not be the ideal fiber to consume daily in a weight loss diet.
But on the other hand, as previously mentioned, the fiber in avocado reduces the absorption of sugar in the body, and can be included in the menu in moderation.
So for dieters out there, the interesting thing is that avocado has 2 types of fiber, soluble and insoluble.
Soluble fiber is known to feed the friendly bacteria in the gut, which are very important for bodily function.
Insoluble fiber is responsible for the increase in fecal volume.
However, we know that about 25% of the fiber in avocados is soluble, while 75% is insoluble, which only contributes to weight loss and metabolic health.
Therefore, betting all your chips on avocado is not the best option!
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6) Eating avocado can reduce cholesterol and triglyceride levels
This is yet another indication that avocado is one of the best fruits for preventing heart disease.
It turns out that the finding of some studies was that the food can significantly reduce LDL cholesterol levels by 22%.
On the other hand, good cholesterol, HDL, would increase its content by 11% with the consumption of avocado.
So, whether sweet or savory, enjoy the health benefits of avocado.
In addition to preventing various diseases, it is a food that increases satiety, which reduces the chances of you wanting to snack on that sweet treat all the time. Here’s a tip!
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