If there is one fruit that most people love, that would be the avocado. Well, some do but some does not really like the its taste. Avocado is described as a fruit with a rough dark green or purple skin, smooth light green flesh with a large seed in the middle. It grows on trees that are usually 6 feet high and ripen after two to three weeks after picking. This fruit is native to Mexico and is in the same family with camphor and cinnamon.
Also, Avocado known as an alligator pear or a butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Avocados are packed with loads of nutrients making it one of the healthiest fruits you could ever eat. It is beneficial for your health.
1. FIBER ENRICHED
Avocados contain a lot of fiber which makes your digestion process easier and a whole lot better. Thus, weight loss can be noticed and blood sugar is actually regulated.
A 2.5-ounce serving of California avocado – or roughly half an average-size fruit, according to the U.S. Department of Agriculture – has about 115 calories and 4.6 grams of fiber. The Florida variety provides close to 90 calories and 4.3 grams of fiber per 2.5-ounce serving, which is about the amount you’ll get from a quarter of an average-size avocado. Although they do fall short of qualifying as a high-fiber food, avocados are still considered a good source of fiber. Whether you prefer the small thick-skinned California Hass or the larger, smooth-skinned Florida Fuerte, you’ll get right around 18 percent of the daily value for fiber from a serving of either.
2. PREVENTS CANCER
Oleic acid is highly present in avocados and this substance prevents the growth of the cancer cells in the body particularly oral cancer cells and cells in prostate cancer.
Avocados are one of the great cancer fighting foods, it is rich in a multiplicity of nutrients, including a lot of potent anti-oxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats.
Phytochemicals (plant chemicals) are defined as bioactive non-nutrient plant compounds in fruits, vegetables, grains, and other plant foods that have been linked to reducing the risk of major chronic diseases including cancer.
Oleic acid is known to help lower unhealthy LDL plaque forming cholesterol. Increasing the healthy dietary fats. Lowering the cholesterol and body fat not only lead to reduced risk of cardiovascular disease but also lead to reduced the inflammation and reduced cancer risk.
Oleic acid, the primary fat in avocados has been shown to offer significant protection against breast cancer. Women eating a diet rich in oleic acid have shown decreased rates of breast cancer. Oleic acid is also found in olives, olive oil, walnuts, almonds and pine nuts.
3. VISION ENHANCER
Avocados enhances your vision due to its lutein content and this can prevent eyesight issues like macular degeneration or cataract formation.
Lutein is a carotenoid, or pigment that is commonly found in fruits and vegetables that accumulates in the blood, eye and brain and may act as an anti-inflammatory agent and antioxidant.
Lutein functions as a light filter and protects your eyes from the harmful ultraviolet (UV) rays of the sun and protects against age related macular degeneration (AMD). The human body does not synthesize this carotenoid on its own, so it is very important to incorporate leafy dark green vegetables like kale or collards into your diet. Avocados are a very good source of lutein, which is known as ‘the eye vitamin.’ This nutrient need a fat to be absorbed, so be sure to drizzle on some olive oil before chowing down!
4. FOOD FOR THE SKIN
Since avocados are packed with vitamins B, K, E, C and nutrients such as zinc, magnesium, calcium, potassium, and sodium. It is undeniably very much good for your skin. Avocado oil applied topically nourishes the skin and it can even be a treatment for an autoimmune skin disease, psoriasis.
Most of the fat in avocados is mono-unsaturated fat, which provides research-based health benefits. Rich in nutrients, avocados have significant anti-inflammatory properties and even an alkalizing effect on the body that is accompanied by skin itching and redness, and also a very good on treating skin disease like psoriasis and other chronic conditions such as dermatitis (eczema), rosacea, and seborrheic dermatitis.
While using avocado directly on the face is a popular natural beauty treatment, many people have found that just eating avocado regularly can-do wonders for their complexion. Avocados are rich in healthy fatty acids, vitamins and antioxidants that can improve your skin from the inside.
5. GOOD FOR THE HEART
Avocados are heart friendly. It contains lycopene and beta-carotene which is not only good for your heart’s health. This also prevents any cardiovascular diseases that affect the structures of functions or the heart such as heart attack, coronary artery disease (narrowing of the arteries), heart failure, heart valve disease and Heart muscle disease, and other heart diseases. It is also loaded with beta-sitosterol that prevents accumulation of plaque in the arteries and decreases the number of triglycerides and LDL cholesterol (bad cholesterol) in the blood.
Heart disease is the leading cause of death in the United States, but there is plenty that you can do to help prevent a heart disease. A healthy diet, physical activity, and not smoking are three key ways to keep your heart strong and healthy.
The Dietary Guidelines for Americans states that replacing some saturated fatty acids with unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol levels. Research also supports the importance of improving the fat quality of the diet by choosing better fats like monounsaturated and polyunsaturated fats, which are associated with improved blood lipids. Avocados contain both monounsaturated and polyunsaturated fats.