They contain more than 25 essential nutrients, such as vitamins A, B, C, E, and K, as well as copper, iron, phosphorus, magnesium, potassium, fiber, protein, monounsaturated and polyunsaturated fats (such as omega-3 Fatty acids), folate and many other beneficial ingredients.
Avocado, also known as crocodile pear, has a long list of potential health benefits. When consumed on a regular basis, avocado can protect you from various diseases and keep your body and mind healthy for years to come. Calories in avocado is also very high. Avocado calories half is equal to 161 kilo calories.
Know the the top 7 health tips and benefits of avocados.
- Nourishes Skin
As essential monounsaturated fats in avocados fruit can improve your skin tone, help your skin’s epidermal layer retain moisture.
Avocado oil works great as a natural skin moisturizer. It can also help treat many skin conditions including dry skin, psoriasis, dermatitis, eczema, sores, age spots, scars and sun damage.
In addition, the omega fats present in avocados help reduce skin redness and irritation and promote the body’s natural process of repairing damaged cells.
Regular use of avocado will reduce the signs of aging and improve the production of collagen, which maintains the elasticity and firmness of your skin.
- Promotes brain health
Health experts consider avocados one of the top brain-healthy foods due to its high content of omega-3 fatty acids and vitamin E.
Omega-3 fatty acids keep your brain healthy by improving the blood supply in the pre-frontal cortex, making the front of the brain responsible for critical thinking, behavior, decision making, and planning.
Vitamin E has been clinically proven to prevent the progression of Alzheimer’s and the reversal of symptoms in the early stages of the disease. People suffering from Alzheimer’s will benefit from eating an avocado daily.
- Promotes heart health
Studies show that people who eat avocados, which are rich in nutrients that promote heart health, have a much lower incidence of heart disease than those who do not.
Avocados contain vitamin E that inhibits cholesterol oxidation, folate which helps reduce dangerous homocysteine levels in the blood, potassium that helps control blood pressure, and phytosterols that reduce cholesterol absorption. Monounsaturated fat content also reduces heart disease, stroke, and improves overall blood lipid levels.
- Prevents birth defects
The high folate or folic acid content in avocado can protect your unborn baby. Only one cup of avocado provides about one-third of the recommended dose of folic acid for pregnant women.
Folic acid, a B vitamin, is a major prenatal nutrient that helps the brain and other vital organs to develop in the fetus. It is also essential in preventing birth defects such as neural tube defects and spina bifida.
- Prevents Arthritis
Avocados have an abundance of anti-inflammatory agents that help prevent or reduce inflammation leading to arthritis. These include high levels of phytosterols and a variety of carotenoids.
Phytosterols are in fat content. The highest content of carotenoids is in the darker part of the fruit that sits closest to the skin, so eat that part as well.
In a more concentrated form, avocado oil is considered particularly good as an arthritis treatment when consumed regularly. You can substitute avocado oil for olive oil in many recipes, including pesto and vinaigrette, or use it to dip bread.
- Protects against cancer
Avocados can help prevent the occurrence of cancer in the mouth, skin, and prostate gland. The anti-cancer properties in avocados correlate with an unusual mixture of anti-inflammatory and antioxidant nutrients.
In healthy cells, these properties improve inflammation and oxidative stress levels. But in cancer cells, they increase oxidative stress and transfer cancer cells into a programmed cell death cycle (apoptosis) to reduce the number of cancer cells. In addition, oleic acid in avocado is effective in preventing breast cancer.
- Regulates blood sugar
Monounsaturated fats in avocados can improve your cholesterol profile and prevent or reverse insulin resistance, which is a major contributing factor in type 2 diabetes.
The high amount of soluble fiber in avocados also helps improve blood glucose control. Avocados also contain oleic acid which has a beneficial effect on insulin sensitivity. In addition, avocado is a low glycemic index food. However, do not overeat this fruit. Also, do not eat overripe avocados.
Also read: 17 Signs You’re Missing Key Nutrients