Avocados are a stone-hard organic fruit with a rich surface that develops in warm climatic conditions. Their health benefits include helping in digestion, diminishing the danger of depression, and protecting against cancer.
It is also known as butter fruit, which provides a substantial amount of monounsaturated fatty acids and is nutrient-rich fruits containing more than 20 vitamins and minerals. (1)
In this article, we will look into the possible health benefits of avocados and other associated risk.
Health Benefits of Avocados
1. Avocados are healthy for the heart
Avocados contain about 25mg of natural plant sterol (beta-sitosterol) and consumption of plant sterol helps in maintaining cholesterol at healthy levels.
2. Avocados are good for vision
Avocado contains phytochemicals like lutein and zeaxanthin which can provide antioxidants for the protection of eyes from ultra-violet rays.
As per the article written by Megan Ware on 29th May 2018, avocados are substances that can prevent or ease back harm to cells brought about by free radicals, insecure atoms that the body produces as a response to ecological and other pressures. (2)
3. Lower risk of depression
A raw avocado contains about 82 mcg of folate which is 21% of the daily needs of folate. (3)
As per the studies, fruits containing folate are helpful in lessening the risk of depression by preventing the accumulation of a substance that can weaken the movement and release of nutrients to the brain. (4)
4. Improves digestion
Avocados contain 7 grams of dietary fiber out of 100 grams and consuming such a high fiber content fruits can prevent constipation, maintain a digestive tract, and prevent from getting colon cancer. (5)
5. Serves as a natural detoxifiers
Regular bowel movements are essential in the human body in order to excrete the toxin through bile and stool. The high fiber content in avocado promotes these movements in our body.
As per the recent findings, dietary fibres are also helpful in regulating the immune system.
Related: Best 9 naturally detoxifying foods
6. It’s a nutrient rich fruit
Avocados are good source of vitamins C, K, E, riboflavin, niacin, folate, magnesium and potassium.
According to the nutrient database, 40gms of avocado contains;
- 64 calories
- 6 grams of fats
- 3.4 grams of carbohydrate
- 7 grams of fibre in every 100 grams
- 82 mcg of folate
- 25 mg of plant sterol
7. Supports bone health
Vitamin K is essential for bone health along with calcium and vitamin D. It can support bone health by increasing the absorption of calcium and reducing the excretion of calcium.
8. Supports healthy pregnancy
The 21 percent of the daily recommended intake of folate fulfills by consuming avocados and folate intake supports healthy pregnancy.
Sufficient intake of folate can reduce the risk of miscarriage.
9. Helps in losing weight
A 100 grams of avocado contains 7 grams of fibre which is the quarter of your recommended daily fibre needs. This helps you feel full, prevent from overeating and contains healthy monounsaturated fats.
These type of fats can trim your waistline.
Related: 10 Healthy foods to lose weight
10. Saves your brain
Avocados is a good source of vitamin E which helps in protecting from Alzheimer’s disease. Since vitamin E has antioxidant properties, avocado intake helps in fighting cell damage caused by radiation and pollution.
The risk associated with the intake of Avocados
Adequate intake of avocados are considered healthy.
Overeating can hinder with the efficiency of any anti-inflammatory medicines that you are taking.
Some people can develop allergies like hives, swollen skin, eczema and itching. Therefore it’s advisable to consult your doctor if you are allergic to any other fruits.
This article is intended for general information only. It does not address individual circumstances or is not a substitute for any professional advice. You are hereby advised to take concrete decisions after the following advice from medical or nutritionist professionals.
Note: Sources referred are mentioned along with the articles.