Avocados have become increasingly popular over the last decade or so. And why not, the fruit has a unique taste that lends itself to a variety of sweet and savory applications – from smoothie bowls and avocado “nice cream” to sliced on toast and guacamole.
But, considering it apart from its status as the ideal Instagram-worthy food, it actually has loads of benefits that you might not have known about. Among many other benefits, you’ll get a great dose of protein and healthy fats. But the health benefits of avocados reach far beyond that. Let’s take a closer look at some such benefits, and why you should include this amazing fruit into your daily diet further below.
1. Rich in Vitamin K
Avocado is rich in a variety of vitamins and minerals, one of them being vitamin K. You can get one-quarter of the daily recommended amount of vitamin K from a single 100 g serving of this amazing fruit. Vitamin K can be found in only a few other superfoods, like Brussels sprouts, broccoli, and dark leafy greens like spinach and kale.
There are several benefits to getting a steady source of vitamin K on a daily basis. It can help maintain healthy cholesterol levels, make your bones stronger, and even relieve itching of skin. It is also a great aid for those suffering from blood clots (thus actively taking medication to thin the blood).
2. Full of Folate
Another one of the vitamins present in avocados that are integral to a person maintaining a healthy body and mind is folate. Folate is a type of vitamin B that is present in an abundance of fruits and vegetables in small amounts, but a single 100 gram serving of avocados will give you about one-fifth of the daily requirement for folate.
Folate has been shown to provide plenty of benefits to a variety of people, from pregnant women to elders, as it can help prevent age-related mental illnesses like Alzheimer’s disease and even dementia. It may also help solve problems like insomnia, depression, and anxiety.
3. Kick Start Your Immune System
We all know that vitamin C is an important part of building and maintaining a healthy immune system. I mean, that’s why you reach for an orange when your down with the flu, isn’t it? In reality, this reactionary approach is probably not going to work. For vitamin C to effectively fight off illnesses, you need to have a steady dose of it throughout your daily diet.
While oranges and other citrus fruit are great sources of vitamin C, so is the avocado. In fact, you can get one-fifth of the daily recommended dose of the nutrient from a serving of 100 grams. This means that eating an avocado once every day is going to enhance your immune system, allowing it to fight off an infection before it turns into the flu.
4. The Power of Potassium
The first food that comes to our minds when we think about potassium is the banana. While bananas, of course, contain a great deal of potassium, did you know that avocados contain even higher amounts of it? That’s right, a single 100 gram serving of the green wonder is said to fulfill about one-sixth or 14% of the daily recommended amount of Potassium.
Research indicates that getting a steady source of Potassium in your diet is key to maintaining your health. One of it’s most powerful effects is that it can help lower blood pressure, which will, in turn, prevent further cardiovascular issues like heart attacks or strokes. This is especially helpful for people with a family history of heart disease. Potassium is also said to be a great aid in preventing kidney failure.
5. Abundant in Healthy Fatty Acids
In the twentieth-century, there was a self-proclaimed war against fat, and that included all kinds of it regardless of what type of where they came from. That may be why avocados weren’t as popular back then, given that roughly three-quarters of the calories in the fruit are derived from fat. This would have sent diet-conscious people of the 1980s and 1990s into a fizzy.
But, today scientific research has proven that there are different types of fats, and certain types of fats are actually good for us. Specifically known as mono saturated fats, they can actually boost heart health and keep your cardiovascular system working properly. These fats, present in avocados, can also help fight against inflammation and in the prevention of infections.
6. Fiber Rich
Fiber is another thing that’s very important to have in your daily diet. And although lots of people know it’s important, not many actually make the effort to get proper doses of it. Fiber is one of the main ingredients in not only making you feel full from the food you eat, thus preventing unhealthy “snack attacks”, it also very helpful in the digestion process. Simply put, this means that having enough fiber in your diet will help you in the toilet every morning.
Furthermore, fiber is an important player in keeping your body fit and comfortable. That’s why it’s good news that a single 100 gram serving of avocado has about 7 grams of fiber, or one quarter of the daily requirement.
7. Reduce Cholesterol Levels
High cholesterol foods like baked desserts and fatty cuts of red meat are not very heart-healthy, especially to those nearing their 30s and further. This is especially true for men and women who have a family history of heart disease. They need to be in contact with a family physician and take care in their day-to-day life in order to reduce their cholesterol consumption.
Avocados are a great addition into the diets of such people, because studies have found it to be effective in reducing bad cholesterol. It can also prevent the buildup of triglycerides, which can help lower risk of heart disease, reduce blood pressure, and stave off inflammation. Certain studies have even concluded that a diet including avocados can help reduce the amount of triglycerides in the blood as well as cholesterol levels by as much as one fifth!
8. Help Absorb Nutrients Better
The general assumption is that when we eat something, particularly healthy foods like fruits, vegetables, and whole grains, our body gains all the nutrients present in it. In reality, certain factors like diet and lifestyle can actually impact how well your body is able to derive all the vitamins and minerals from the food you eat.
That’s why it’s important to also include foods in your diet that will help your body absorb the nutrients from all other foods. Avocados have been found to be particularly great in this aspect. Studies have suggested that those who eat avocados on a daily basis have a higher chance of absorbing antioxidants from their foods. This also means that they have a superior ability of fighting off infections and preventing illnesses.
9. Strong Vision
Eyes are one of the most precious of our body parts. It’s something we cherish and what we protect first and foremost. I mean, it’s them that allow us to take in the beauty of the world, whether it be a magnificent piece of art, the amazing brilliance of nature, or the smile on your loved one’s face. But the unfortunate reality is that many people lose the quality of their eyesight to some extent as they age.
One of the best ways to protect your eyesight against such threats, age-related or otherwise, is to eat more avocados. Since they help in absorbing antioxidants better, particularly those related to eye health as well, such as carotenoids, lutein, and zexanthin. Research has found that a regular dose of carotenoids can help reduce the risk of cataracts, macular degeneration and other eye-related problems significantly.
10. Prevent and Fight Against Cancer
Cancer is the second most deadliest disease in the world, and one of the most devastating things a person can find out that they have. One of the best ways to prevent cancer is to lead a healthy lifestyle. This includes eating foods that have been linked to the prevention of the development of the disease.
And yes, this includes avocados. This magical fruit is high in antioxidants that can help destroy free radicals, which lowers the chance of cancer making its way into the system. Avocados are also great aid for those that have already been diagnosed with cancer, as they have been found to reduce the side effects of cancer treatments like chemotherapy.
11. Limit the Impact of Arthritis
Millions of people world over are affected by arthritis, a disease linked to bone and joint health. Sadly, it has no cure as of yet, and the methods of managing it, including pills, creams, physiotherapy, and even surgery can have varying results.
As they say, prevention is better than cure. In fact, a healthy diet can actually help keep arthritis at bay. Avocados are a great food to add to such a diet as they contain anti-inflammatory properties, which will reduce swelling. It is also said that eating avocados regularly can also reduce the symptoms and side effects of osteoarthritis, including alleviating joint pain.
12. Weight Loss Aid
Avocados are a favorite amongst fitness buffs and those looking to lose weight. This is because they are rich in mono saturated fats and protein, both of which are properties that help you feel full and stave off hunger, which will prevent you from indulging in unhealthy foods. They also contain relatively few carbohydrates and a healthy amount of fiber, which helps in the digestion process.
Studies have also found that those that ate avocados regularly felt more satisfied with their meals, and had a lesser desire to eat within five hours after a meal. All of these indicate that avocados are the ideal addition to a healthy weight loss plan as they help stave off hunger and give you the energy to get through the day.
13. So Tasty and Versatile
Many of what are considered superfoods like kale, quinoa, or spinach can have limited applications in the sense of how they can be eaten. But avocados are so versatile that they can be added into a number of sweet and savory dishes. Typically avocados were used for things like dips (who can say no to some delicious guacamole?), or sandwiches.
But their creamy texture lends itself to many other types of dishes. In fact, it can be a great substitute for generally less healthy foods like mayo on toast of even to make brownies! And you can feel less guilty eating such foods, because you know that your getting all the goodness in them – vitamins, mineral, antioxidants, and more!
