Avocado: A nutritional powerhouse
Ever ignored the advice of substituting meat with avocado in sandwiches? If yes, you should better try it. Their creamy, rich taste makes them a delicious choice but their high fat content often forces people to stay away from them. However, most of us do not know that this fruit is a nutritional powerhouse. It is considered as one of the healthiest and most well balanced fruit available to mankind. It has around 25 nutrients, including Vitamin A, B, C, K, iron, potassium, and copper. This fruit is also a good source of fibre. Apart from helping you meet your daily dose of nutrition, this wonder fruit can help you stay healthy for years.
Here is why Avocados are considered as wonder-fruits.
Avocados are good for the heart
An avocado a day may keep coronary diseases away!
Cardiovascular diseases are one of the biggest threats to mankind. Unfortunately, the lifestyle we live gives an open invitation to these diseases. The perfect combination of high fat food and sedentary lifestyle makes us prone to them. Such foods have a high content of saturated fatty acids and low proportions of monounsaturated fatty acids. Saturated fatty acids are harmful for the heart. If you want a healthy cardiovascular system, eat food that is rich in monounsaturated acids. Avocado is one of the best options that you can consider for this. Numerous studies have concluded that this fruit can reduce the density of dangerous fatty acid in your bloodstream and increase the density of healthy fatty acid, thereby making your heart stronger and healthier.
Avocados are also rich in Vitamin E, an important nutrient that prevents cholesterol oxidation and regulates blood pressure. So, why not use it for cooking and pamper your heart with something that it wants.
They are good for the skin
Ladies, if you are looking for that secret formula for staying young forever, try avocados. The monounsaturated fatty acids are as good for your skin as they are for your heart. They help retain good moisture level in your skin’s epidermal layer. A healthy moisture level will make it feel soft and smooth. This fatty acid also reduces irritation and repair damaged skin cells. Avocados are rich in anti-oxidants that can delay the appearance of wrinkles and other signs of aging. They also have a high content of vitamin C that helps maintain the elasticity of your skin. This means, your skin will stay firm for years, thereby making you look younger, smarter, and attractive.
They can help you lose weight
Surprised? Aren’t they supposed to make you gain weight?
Contrary to what we believe, avocados can be your best diet food. Sure, they are rich in fat, but this fat isn’t going to be stored in your body. Instead, your body will use the monounsaturated fat as a source of energy. It will be burning the avocado fat slowly. This means, you will feel full for a longer duration of time, thereby reducing your calorie intake.
They are good for the brain
Avocados are considered to be one of the best foods for brain. They are rich in omega 3 fatty acids and vitamin E. Both these nutrients are clinically proven to prevent the onset or progression of Alzheimer’s disease. So, if you want a sharp memory even after your retirement, start eating an avocado daily.
Some more reason why Avocados are considered to be ‘wonder fruits’:
- Avocados are rich is folic acid, a vital nutrient required for development of a healthy foetus. This is the reason why this fruit is strongly recommended for women who are pregnant or planning to get pregnant.
- They are good for people with diabetes. They have the ability to lower the level of ‘LDH’ cholesterol and raise the level of ‘HDL’ cholesterol; a vital process that protects you from diabetes associated cardiovascular diseases.
- Some initial studies have indicated that this fruit may help prevent cancer.
- They are known to increase your nutrition absorption capacity.
According to Avocado.org.au research into avocados, shows a strong antioxidant capacity to help prevent the healthy fats in avocados going rancid too quickly and rendering them inedible . Avocados contain not only antioxidant vitamins and minerals but also other natural antioxidant and anti-inflammatory compounds called phenolics. Antioxidant capacity can be measured using ORAC and avocado has a capacity of 1922 umol TE/100g. 8 A quarter of an avocado (50g) contains the following antioxidant nutrients:
• 10mg Vitamin C (25% RDI for Vitamin C)
• 1mg Vitamin E (10% of RDI for vitamin E)
• 0.13mg of copper (10% of an adult’s RDI)
• 71mg GAE of total phenolic antioxidants
So, now you know why avocados are ‘wonder fruits’. Start eating this green fruit today and you will live a healthier life forever.
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