5 Health benefits of Avocados
Avocado is a high fat food.In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.But they don’t just contain any fat… the majority of the fat in avocado is oleic acid.This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
Avocados are actually a high fiber. A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
This fiber is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative for people having trouble going to the toilet.
If you’ve been having problems with elimination, whether constipation or diarrhea, then getting more fiber-rich foods like avocados can definitely help keep you regular.
The fiber in avocados isn’t just good for constipation either, it also helps lower your risk of colon cancer and can even assist in losing weight by making you feel more full and wanting to eat less.
3. Skin Friendly
The monounsaturated fats in avocado are also beneficial for improving your skin tone and appearance. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy.
Omega-9 fats are known to assist in reducing skin redness and irritation and are involved in repairing damaged skin cells. A good dietary intake of monounsaturated fat can moderate sebum production as well, which helps control acne, blackheads and excessively oily skin.
Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids; vitamin E which helps guard against photo-aging from sun exposure; and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.
4. Helps weight loss
- Avocados contain 80 calories per 50g serving.
- When used instead of other fats avocados can be part of a calorie-reduced diet.
- Avocados are sugar-free.
- 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods high in saturated fat.
You may find that the rich, creamy texture of avocados makes your resolution to eat healthier easier to follow. They make a satisfying snack – one serving of fresh avocado, about one-third of the medium fruit, provides a good source of fiber. Fiber adds bulk to your diet and can help keep you feeling full faster and longer.
If working out, Potassium can help. Potassium is an electrolyte. Your body loses electrolytes as you sweat that need to be replaced. You also need potassium to help build muscle, break down and use carbohydrates. Avocados contain 250 mg of potassium per 50g serving. In addition, avocados are a good source of fiber with 6g of naturally good fats to help you stay full and energized for all your activities throughout the day.
5. Maintains healthy lifestyle
- Naturally good fats.
- Pack full of amazing nutrients.
- Avocados can act as a “nutrient-booster” by helping the body better absorb fat-soluble nutrients from foods that are eaten with the fruit.
- One ounce serving contains 136 micrograms of lutein and zeaxanthin per 50g serving. Lutein and zeaxantin are plant pigments found in the macula of the eye, and some research suggest that they may help maintain healthy eyesight as we age.