The Benefits of Eating Avocado

According to Healthline, avocados contain an abundance of nutrients that are essential for optimal health, and regularly consuming avocados could help improve overall diet quality. Avocados are rich in many nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate.

Those who consumed avocado as part of their daily meal had a reduction in deeper visceral abdominal fat. An avocado a day could help redistribute belly fat in women toward a healthier profile, according to a new study from the University of Illinois Urbana-Champaign and collaborators.

Avocados contain a good amount of fiber, which can make you feel satisfied after eating. You’ll be less likely to snack on empty calories later.

Some nutrients (Vitamins A, D, E and K, antioxidants like carotenoids) need to be combined with fat in order to be absorbed in the body. Studies have shown that eating avocado or avocado oil with vegetables can greatly increase the amount of nutrients your body uses.

Avocados are one of the few fruits (yes, technically they're a fruit, not a veggie) that contain healthy unsaturated fats. These fats help lower undesirable LDL cholesterol when eaten in place of saturated fat. The popular Haas avocado, which has dark-green, nubby skin, grows year-round in California.

WHY IS EATING AVOCADO GOOD FOR YOU?

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

They also have more protein and less sugar than any other fruit on the market and they are loaded with antioxidants and inflammatory qualities.

Nutritional benefits of avocado

An 80g portion of avocado contains:

• 152kcal/627KJ

• 5g protein

• 6g fat

• 5g carbohydrates

• 6g fibre

• 360mg potassium

• 56mg vitamin E

What are the top 5 health benefits of avocado?

1. Avocados are nutritionally rich

Avocados have been commended as an example of a nutrient-dense food, with one half of the fruit counting towards your five-a-day.

Avocados are an excellent source of monounsaturated fat and vitamin E, and are a good source of folate. They also supply more soluble fibre than other fruit and contain a number of useful minerals including iron, copper and potassium.

2. May support heart health

Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.

3. May help to lower cholesterol

The oils supplied by avocado include oleic acid and linoleic acid. These unsaturated fats are recommended as part of a balanced diet to help manage cholesterol.

4. May help to regulate appetite

There is no doubt that the calorie content of avocados is greater than other fruits and vegetables. However, an interesting study has shown that the fat and fibre content of avocados leads to feelings of satiety which helps to regulate appetite.

5. May help keep eyes healthy

Alongside the benefits outlined above, avocados are a rich source of protective vitamin E, as well as carotenes including lutein and zeaxanthin, which are thought to help keep the eyes healthy.

Is avocado safe for everyone?

Some sensitive individuals may experience allergy to avocado. This includes an oral allergy which may be triggered by a cross-reaction to birch pollen. A rarer allergic response may occur if you have a latex allergy – if this is relevant to you, refer to your GP for guidance.

Avocado, along with fruits including apples, peaches, raspberries and blueberries, contain natural chemicals called salicylates. Some people are sensitive to these compounds and may experience an allergic reaction including skin rashes and swelling.

No need to be afraid of the fat in avocados! Avocados contain monounsaturated fat, which is some of the healthiest fat you can eat. As a matter of fact, here is what the American Heart Association says avocados help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.