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Avocados are a popular, delicious, and unique fruit that offer a range of benefits when consumed in a regular diet. The consumption of this fruit in the U.S. has risen more than fourfold in the last 15 years. Are there avocado benefits that you should know? Are they sustainable?
The fruit is best for skin and hair as this fruit is rich in beta-carotene, which turns into vitamin A in the body. Also, avocados are good for digestive health and help our liver to function well. So, the best part of this fruit is that it aids you to regulate the fluids and toxins in your body which are great for your kidneys. Patients suffering from kidney issues can greatly benefit from this fruit.
About the Fruit ‘Avacado’
The avocado is a tropical evergreen tree with green, pear-shaped, nutrient-dense fruit. Also, the tree is a member of the flowering plant family, Lauraceae.
The fruit itself is a berry containing one large seed inside it. Avocados aren’t sweet, they are a satisfying and versatile fruit with a creamy, buttery texture.
Nutritional Value of Avocado
Avocados have all the healthy nutrients your body needs to function well. So, here are a few nutritional values:
In 100 grams of avocado:
| Nutrients | Value |
| Calories | 160 Kcal |
| Total Fats | 15 g |
| Sodium | 7 mg |
| Potassium | 485 mg |
| Total Carbohydrates | 9 g |
| Protein | 2 g |
Avocado is rich in potassium, which helps regulate blood pressure by balancing out the negative effects of salt and maintaining fluid balance. This is crucial for heart health as high blood pressure is a risk factor for heart disease and stroke.
It is also essential for the proper functioning of the nervous system. It aids in nerve impulse transmission and muscle contractions
Vitamins & Minerals
Avocado contains:
| Vitamins & Minerals | Value |
| Vitamin A | 2% |
| Calcium | 0.01 |
| Vitamin C | 16% |
| Iron | 3% |
| Vitamin B-6 | 15% |
| Magnesium | 7% |
6 Different Avocado Benefits That Can Support Your Health
Avocado health benefits are extensive and include:
1. Avocado Benefits Digestion
Avocados are considered good for your digestion due to many reasons. This fruit tends to soothe the intestines, aiding any inflammation or symptoms. Also, avocados are extremely rich in fiber rich food that helps stool bulk up and move down the digestive tract. This gives you regular and better bowel movements.
Furthermore, avocados also aid your digestive system to secrete more gastric bile and juices. So, this will help your stomach to prevent acidity and allow food to break down for more efficient digestion.
2. Avocado Benefits Dental Care
We know bad breathing is caused due to indigestion from food or other stomach issues. Including avocado in your regular diet can improve your digestive health and prevent halitosis completely. Moreover, avocados also contain antibacterial properties and flavonoids. These properties can eliminate the bacteria from your mouth. Also, there are in various studies it has shown that this fruit can also help you prevent oral cancer.
3. Perfect For Liver
The liver is one of the extremely essential organs and determines the health of the entire body. This is why it is essential to take care of it well. To do so avocados can play a great role in it. As it can protect your liver from damage. This is mainly because avocados help tone up the liver, which means that avocados secret bile and gastric juices regularly. This helps your body to go a long way in preventing it from damage.
4. Avocado Good Kidneys
Avocados help you maintain balance out the minerals and fluids in your body. This is handy if you are suffering from a kidney disorder.
Also, avocados are rich in potassium. This is relevant because these minerals aid your body by maintaining its fluids and through them out of the body when not required. Consuming this fruit will balance all these fluids and your kidney functions at an optimum level.
5. Includes Cosmetic Properties
Avocados are good for the skin and hair. If you have dry, damaged, or chapped skin, then avocados are the best remedy to enrich them. Also, this fruit is used to add nourishment to dry and damaged hair. Also, it can help you to prevent premature aging and its signs.
6. Avocado Benefits In Promoting Healthy Body Weight
Avocados are high in calories and are packed with nutrients that help promote satiety. Various research shows that following a regular dietary pattern rich in fibrous foods, like vitamin C fruits and vegetables, helps support weight loss. Also, people who eat more fiber tend to maintain healthier body weights compared to those who follow lower-fiber diets. So, in many studies, it was found that fiber intake was the most influential predictor of body weight. Plus, several studies associated with the benefits of avocado have proved that this fruit can be used for weight loss, improved satiety, and decreased abdominal fat.
Other Uses of Avocados
Avocados are mainly popular for their culinary properties. This fruit is mostly used in soups, salads, and dressings. Also, it can be used in smoothies and drinks to provide a unique twist to a simple beverage.
Furthermore, avocados and their oil are used in many cosmetic products as they are good for your skin and hair. However, many people also use avocados to make homemade face masks and hair masks to nourish the same.
Recipe To Include Avocados Benefits in Regular Meal
If you’re looking for how to add more avocado to your diet, then here are a few creative recipe ideas to try.
- Avocado Blueberry Smoothie Bowl Recipe
This avocado blueberry smoothie bowl recipe is fully packed with nutrients and is a blend of fresh flavors. It is simple and easy to make.
- Guacamole Recipe: Make A Classic Mexican Dish At Home
This recipe is a Mexican dish of mashed avocados made with a mixture of lime juice and other ingredients.
Cautions of Avocado Benefits During Weight Loss
Asides from the healthy benefits of avocado mentioned above, below are a list of cautions you should be aware of as well if planning to add avocado to a weight loss transformation program. So, here is the list:
- As avocados are rich in calories, you should strictly follow the guide about how much avocado you should consume per day.
- Be careful with the additional ingredients added to foods or beverages made of avocado. Try to prepare smoothies or any other recipe at home only so that you can manage the ingredients accordingly.
- During the weight loss program, avocados are highly recommended due to calorie intake and healthy fat content. However, once you have avocado on your plate, don’t include any other calories in the rest of the daily menu.
A Word From Fitelo On Avocado Benefits
Avocados are an excellent addition to your regular healthy diet. As they are very filling, tasty, and incredibly nutritious. Also, they are a good source of several vitamins C, and E, rich in potassium, and contain folate and copper. Consuming avocados regularly benefits health in several ways such as protecting your body against heart disease, improving overall diet quality, improving satiety, and promoting gut health.
Frequently Asked Questions
Q. Is Avocado Oil Good For Cholesterol?
Ans: Avocado oil is a heart-healthy oil that is high in oleic acid which is unsaturated fat. So, its oil is a perfect source of monounsaturated fat that helps to reduce LDL cholesterol and increase HDL cholesterol. Also, you can follow a high cholesterol diet plan to maintain it.
Q. What Is A Good Substitute For Avocado?
Ans: Flax seeds and walnuts are good choices for their omega 3. In addition, you can go for chestnuts and legumes for their fiber content.
Q. Does Avocado Have Protein?
Ans: Yes, avocado does contain protein. Also, they are highly nutritious and contribute to various health benefits.
Fun Fact
Do you feel constipated all the time and don’t know what to do about it? Are you shy to talk about it, or you just don’t consider it a problem because you are used to it? Although, we at Fitelo have figured out a few food items that will help you combat constipation. Let’s watch out this video:
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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