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Avocado benefits | 9 health benefits of avocado

Avocado benefits | 9 health benefits of avocado

In this article, you will get detailed information about avocado and avocado benefits which is based on scientific evidence.
Avocado benefits
Avocado benefits

Avocado benefits | 9 health benefits of avocado

Avocado (Persea americana) is a fruit originally found in South Central Mexico. It is cultivated mainly in tropical and Mediterranean climates all over the world. Avocado is a fruit rich in monosaturated fats. Avocado contains monounsaturated fat (67% of total fat) in the form of oleic acid, about 75% fat. Other major fats include palmitic acid and linoleic acid

It is also a good source of vitamin E, dietary fiber and potassium mineral. It contains useful amounts of vitamin B6 and also supplies vitamin C, riboflavin and magnesium. Both vitamins C and E are antioxidants and therefore help prevent free radical damage that can lead to some cancers. It helps prevent osteoarthritis and improves digestion. Avocado promotes natural detoxification in the body and protects the body from disorders such as diabetes, obesity and heart disease.

9 health benefits of avocado

1- May help in weight loss

For decades it has been believed that consuming fat-rich food increases body weight, and eating a low-fat diet reduces body weight and also reduces the risk of serious illnesses.  But many types of research have shown that a medium fat diet can be an effective way to reduce weight and reduce the risk of serious diseases. Avocado is a medium-fat fruit that contains high dietary fiber. About 80% of carbohydrates in avocado are dietary fiber consisting of 70% insoluble fiber and 30% soluble fiber. These dietary fibers improve the metabolism of the body and help in reducing body weight.(1 2)

2- Reduce cholesterol and remove heart diseases 

Due to an increase in LDL cholesterol (bad cholesterol) and try glyceridase in the blood of the body, blood vessels are narrowed, resulting in many types of heart disease in the person Since fats in avocados are mostly monounsaturated fatty acids. Several studies (3, 4, 5, 6) have shown that these monounsaturated fatty acids help to increase HDL cholesterol (good cholesterol) in the blood and they help in lowering LDL cholesterol (bad cholesterol) in the blood. Additionally in hypercholesterolemic subjects, it was observed that avocado is a rich diet that improves blood lipid profile by lowering LDL-cholesterol. It has a positive effect on blood lipids as compared to other diets.

3- May control the diabetes

Compared to other fruits, avocado has very little sugar and due to its low glycemic index, it is effective in controlling diabetes. Because on average an avocado fruit has about 400 calories. In this way, the intake of avocado does not increase the level of blood sugar and the body gets energy.

4– May help to prevent cancer

Avocado contains many types of phytochemicals including carotenoids, terpenoids, D-mannoheptulose, phenol and glutathione, etc. These phytochemicals have anti-carcinogenic properties. Avocado can be beneficial in the treatment and prevention of cancer. Because in vitro studies demonstrate that some chemicals, such as glutathione, inhibit the growth of cancer cells. But human-based research of avocado for cancer is still unavailable so far. 

5- Beneficial for the skin

Antioxidants such as lutein and zeaxanthin found in avocado help protect the skin. Topical application of avocado paste protects the skin from the damage of ultraviolet (UV) and visible radiation. Because the anti-oxidants found in it, such as carotenoids, lutein are beneficial for the skin.

6– As a anti-aging 

Some anti-oxidants found in avocados reduce age-enhancing factors. Because aging reduces the efficiency of our DNA. Some of the antioxidants found in avocados increase the functionality of our DNA making it act as anti-aging.


7- Helpful in preventing osteoarthritis

Several studies (8, 9) have shown that a mixture of avocado and soybean oil called ASU unsaponifiables is effective in treating osteoarthritis. ASU's unsaponifiable have anti-inflammatory and analgesic properties that relieve pain and inflammation in osteoarthritis.

8- Good for eyes 

The lutein and zeaxanthin found in avocado are very beneficial for eye health. Researches (7) have shown that people with lutein and zeaxanthin deficiency are more likely to have an eye-related cataract, macular degeneration.(10, 11)

9- Reduce High Blood Pressure

Avocado has a higher amount of potassium than a banana (12). For this reason, it helps control high blood pressure. Several types of research (13) suggest that high potassium intake lowers blood pressure. Because hypertension is a major responsible factor for heart attack, stroke and kidney failure.

The above article is on the avocado and avocado benefits which is based on scientific evidence  is only for education purpose. if you like this article please share and write your experience in comment box below.

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