Many people, especially health-concerned individuals like vegetarians and vegans, have made avocado even more popular over the years – highlighting it in various dishes, desserts, and refreshments for its remarkably good, refreshing flavor and countless health benefits. Indeed, this green, pear-shaped fruit continuously makes proof that it should indeed be branded as a ‘superfood’ – having numerous benefits on one’s health, preventing illnesses and diseases and keeping the immune system stronger.
Among the benefits of avocado is to promote a healthy heart, improve a problematic digestion, and keep the skin healthier. Notably, avocados are also deemed to prevent cancer, improve the health of liver, and help in weight management. In this article, we tackle further the benefits of avocado and why it is good to be included in one’s diet (or even used externally).
Health Benefits of Avocado
1. Keeps the eyes healthy
Rich in powerful antioxidants like the carotenoids lutein and zeaxanthin, avocado has the ability to improve vision. These elements found in the fruit are very helpful in protecting the eyes from the risks of cataracts, macular degeneration, and some eye diseases that are age-related. These eye conditions are mostly due to the free radicals that build up in the tissues of the eyes over time. Studies show that eating avocado has long-term good effects on the eyes.
2. Lowers cholesterol
With zero cholesterol, avocado has proven benefits on cholesterol reduction and heart diseases prevention. Notably, a study by the American Heart Foundation has found that eating one avocado each day can lessen one’s levels of low-density lipoprotein (LDL) – which is the ‘bad’ cholesterol in the body. More importantly, it increases the high-density lipoproteins (HDL), or the ‘good’ cholesterol that the body needs.
3. Promotes better digestion
Fiber, Vitamin C, and B-complex vitamins are all present in avocado, which can no doubt improve digestion. Fiber, as we all know, absorbs water to soften and loosen the stool – thus avoiding possible constipation. On the other hand, the Vitamin C found in this fruit helps in producing enough collagen to maintain tissue strength. Lastly, the B-complex Vitamins help the cells derive fuel from food, thus supporting healthy digestion. Notably, in nature, avocados are very soothing for the intestine, as they are light and easy to digest.
4. Improves skin and hair
When used externally, avocados are very beneficial for skin and hair. Known for having the ‘good’ kind of fat, avocados contain some fatty acids that help in developing cells both in and outside the body. Avocado-based hair conditioners are notable for keeping the hair smooth and shiny. Also, these fruits improve dry and damaged skin, once avocado oils are applied. Lycopene and Beta-carotene, which are found in avocados, aid to improve the tone of skin and eliminate signs of premature aging. Notably, plaque psoriasis is also treated through avocado oils. Online, DIY how-to articles and videos on making avocado hair and skin treatments are quite popular.
5. Helps in weight management
Keeping a healthy diet is rather difficult, especially when one is limited with unappealing vegetables as sole options for one’s day-to-day cut down. That’s why these delicious fruits are ideal for those looking to burn some calories off while enjoying a really good treat. A 50g serving of avocados contains about 80 calories, so you can easily fit them into a calorie-reduced eating plan. Avocados also lower the desire of a person to eat excessively, keeping it one of the most weight loss friendly foods.
6. Strengthens bones
This is one factor by avocados are good to be consumed by children, as the presence of folic acid helps bones and muscles growth. Apart from this, they are loaded with essential vitamins and minerals like Vitamin K, D, C, Boron, Copper, and Folate– all needed by children and adults alike, linked to lowering the risks of osteoporosis and improving the bone all in all.
7. Improves cognitive function
Loaded with lutein, the carotenoid found in fruits and vegetables that has powerful antioxidant and anti-inflammatory properties, avocados help in improving cognitive skills. Eating an avocado a day can help enhance brain processing speed and memory, according to Tufts University’s 2017 study on healthy older adults.
8. Treats arthritis
Numerous studies have found out that avocado, along with soybean, can reduce osteoarthritis. Avocados, which have anti-inflammatory properties, are one of the highly regarded foods for reducing the inflammation in tissues, joints, and muscles. According to studies, fatty acids found in avocado also block the yield of inflammatory mediators, helping to decrease damages to the cartilage of bones.
9. Helps relieve diabetes
Avocado is a superfood for diabetes. Since they are very low in carbohydrates, obviously, they have little effect on blood sugar levels. Although avocados are quite high in fiber and fiber-rich foods can often spike up blood sugar levels, avocados do not significantly impact blood sugar levels. Notably, avocados may be very beneficial for Type 2 diabetes patients, as the superfood can help them slim down, lower their cholesterol, and enhance their insulin sensitivity.
10. May prevent cancer
Although still, there are limited studies making proof that avocados can really treat cancer, they are known to contain glutathione – the antioxidant which defends the cells from dangerous effects of free radicals, including cancer. Avocados are rather rich in cancer-fighting carotenoids, which are found mostly in the dark-green part of the flesh that’s closest to the skin of the fruit.
Trivial: Other Factors Why Avocado Is Good For You
- Avocados are very convenient to bring, as it can be eaten in various ways. It can be eaten in slices, combined in soup, vegetables, or even blended as a smoothie.
- Due to its greasy quality, avocado can be a very healthy alternative for butter when cooking or baking, as one can get about 20 vitamins, minerals, and phytonutrients, and “good fats” as opposed to saturated ones found in butter.
- Notably, avocados can also be substituted for mayonnaise, giving the same creamy texture when spread in sandwiches – minus all the unhealthy fats, calories, and salt.