Summary Of Researches
- Avocado is a great source of folate and vitamin E, which promotes healthy skin.
- Avocado contains potassium essential for blood pressure control and heart health.
- Eating avocado lowers the metabolic syndrome risk and helps reduce body weight.
- Avocado is a good source of many plant compounds, such as carotenoids, eye nutrients, lutein, and zeaxanthin which help protect the eyes from ultraviolet rays in sunlight.
- Avocado boosts the absorption of the carotenoid phytonutrients in other vegetables and converts them to vitamin A.
- The carotenoids are in the outer section of an avocado which is best obtained through the “nick and peel” method.
- Avocado consists of 73% water, 15% fat, 8.5% carbohydrates — mostly fibers — and 2% protein.
- 100g of avocado provides 6.7 g of fiber, providing 24% of the daily value.
- Half an avocado contains 160 calories.
- The glycemic index of avocado is 15, lower than an apple with a GI score of 39.
What is avocado, and why is it healthful?
Avocado is a naturally nutrient-dense food and contains nearly 20 vitamins and minerals. Its potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer. Also known as butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Eating avocado provides a myriad of health benefits for the body while keeping you feeling satisfied.
Avocado is rich in many essential vitamins and minerals, which include:
- Folate (B-9) is vital for normal cell function and tissue growth and is essential for pregnant women.
- Vitamin K-1 is essential for blood clotting and has benefits for bone health.
- Potassium is beneficial for blood pressure control and heart health. Avocados contain more potassium than bananas.
- Copper is abundant in avocado, Low copper intake can affect heart health.
- Vitamin E is a powerful antioxidant found in fatty plant foods.
- Vitamin B-6 helps convert food into energy.
- Vitamin C is an antioxidant vital for immune function and skin health.
What is an antioxidant, and how is it good for the body?
Antioxidants are substances that prevent damage to cells, help boost the body’s immune system and protect it from diseases like cancer, diabetes, and heart disease. Avocados are high in antioxidants.
Is Avocado Good For You?
Avocado is a significant source of antioxidants. It contains two carotenoid eye nutrients found in dark green leafy vegetables, lutein and zeaxanthin. The critical carotenoids are concentrated in the darkest green flesh close to the peel. And because of this, consumers should be advised to use the “nick and peel” method to obtain the avocado’s nutrient-rich outer section. The Tufts Nutrition and Health Letter detailed what that means: you cut in half lengthwise around the seed, rotate a quarter-turn, and cut lengthwise again to make quarter-avocado segments. Then you separate the quarters and remove the seed. Finally, starting from the tip, nick and carefully peel so as not to lose that nutrient-rich darkest green flesh immediately under the skin.
Can avocado strengthen your immune system?
Avocado can also boost the absorption of the carotenoid phytonutrients in other vegetables because carotenoids, like beta-carotene, are fat-soluble. However, many sources of carotenoids, like sweet potatoes, carrots, greens, contain very little fat. If you eat them straight without any source of fat in your stomach, you may end up flushing a lot of that nutrition down the toilet.
Remember, it’s not what you eat; it’s what you absorb. For example, if you eat tomatoes without some source of fat at the same meal- avocados or nuts and seeds- most of that bright red, beautiful lycopene will end up in the toilet bowl rather than your bloodstream. The same thing is true when eating a salad, composed of lettuce, spinach, and carrots. With a fat-free dressing, hardly any beta-carotene makes it into your body, but adding avocado and 15 times more beta-carotene ends up circulating throughout your body.
We still don’t know the minimum amount of dietary fat required for optimum carotenoid absorption. Interestingly, avocado consumption may enhance the absorption of carotenoids and improve their subsequent conversion inside the body into vitamin A. In a study conducted, people were given baby carrots with and without guacamole. It was found that there was 6 times more beta-carotene in the bloodstream in the hours following the meal with the guacamole added, compared to the same amount of carrots alone. Moreover, people who were given guacamole ended up with over 12 times more vitamin A.
Is avocado good for your skin?
Vitamin E is a powerful antioxidant often found in high amounts in avocados. Avocado contains a significant amount of folate, which is vital for normal cell function and tissue growth and is essential for pregnant women. Avocado, like all fruits, is mostly water, along with fiber, which has no calories at all. We can associate avocado consumption with better diet quality. A schmear of cream cheese on a bagel would add more than twice as many calories as the same schmear of avocado. If you’re spreading avocado on your toast, perhaps you’re spreading less butter or margarine. And indeed, avocado eaters also reported eating more fruits and vegetables in general and less added sugar. No wonder they were healthier. So this is, in effect, saying that those who eat healthier are slimmer and have a lower risk of disease.
Can Avocados Make You Fat?
Avocado consumption is associated with not only better diet quality and nutrient intake but lower metabolic syndrome risk — a clustering of risk including high blood sugars, high blood triglycerides, high blood pressure, and obesity that sets you up for diabetes and heart disease.
In a study funded by the Avocado Board, about 17,500 people were asked if they had eaten any avocado in the last 24 hours on two separate occasions. 2% said yes, so the health stats from the few hundred folks who reported they had eaten avocado were compared to the 17,000 individuals who said they had not. The proportion of people with metabolic syndrome among the avocado group was only half that of the non-avocado group. They were slimmer and carrying less body weight despite no significant difference in caloric intake.
How does avocado help you lose weight?
Adding avocados to a meal makes people more satiated and reduces the desire to eat for many hours compared to a similar meal without avocados. People can eat them as part of a healthful calorie-restricted diet. For this reason, avocados may be an excellent addition to an effective weight loss diet.
There was a study conducted in 1960 regarding avocado and cholesterol. In the said study, the subjects were instructed to swap avocado for lard. In one subject, they just add the avocado. The subjects who substituted avocado for some of the animal fat they were eating, did not gain weight after 3 weeks.
Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels.
To examine the effects of avocado on plasma lipid concentrations, a three-diet trial involving 16 healthy volunteers was carried out. A diet rich in monounsaturated fatty acids using avocado as their major source (30% of the total energy was consumed as fat: 75% of the total fat from the avocado), with restriction of saturated fats and less than 300 mg of cholesterol per day was evaluated. Subjects also were in a free-diet period with the addition of the same amount of avocado. Finally, volunteers received a low-saturated fat diet without avocado. Read the complete medical research.