Avocados have gained much popularity in recent years. Naturally, this also increased research in finding the potential health benefits of this fruit.
This high-fat fruit with a soft creamy texture is rich in minerals, vitamins, and other nutrients.
Here are some of the key health benefits of this fruit.
Helps in Weight Management
One of the benefits of avocado is its role in weight management.
It helps in weight loss by increasing satiety and suppressing hunger.
An analysis reported that avocado consumers were less overweight or obese as compared to non-consumers. Another study showed that people eating this fruit gained less over time.
Additionally, people consuming avocado weigh 3.4 kg less than non-consumers. Moreover, high fiber content (6-7%) in avocado can also help in reducing weight.
Avocados have Hearty Nutrients:
Cardiovascular disease (CVD) is a major problem around the world. Diet rich in fruits and vegetables can reduce the risk of CVD.
Avocados are a good source of heart-healthy nutrients.
High blood pressure can have an adverse effect on the heart. Avocado contains a high amount of potassium mineral. It is believed that an adequate amount of potassium in a diet can lower blood pressure.
Avocados are rich in fiber content (80%). Fibers play an important role in lowering risk factors (cholesterol, inflammation, and hypertension) that can cause CVD.
There is a significant amount of antioxidants (Vitamin A and C) in Avocados. Undoubtedly, these antioxidants play an important role in lowering cholesterol and slowing the oxidation of LDL.
Improves Eye Vision:
Lutein and zeaxanthin are two components in avocado that help to improve vision.
The macula of the eye is a portion in the retina that determines the vision of the eye. This eye part takes up Lutein and zeaxanthin to keep the vision healthy.
The amount of these two compounds increase with age. It is believed that a low amount of these compounds can cause eye-related disorders in elders.
Avocado contains 185 mcg of lutein/zeaxanthin in it. This amount is considerably good as compared to other fruits.
Furthermore, it was reported that consumers who eat more avocado have healthier eyes.
Avocados are Good for Skin:
Fruits and vegetables are known to have a positive effect on skin. They can result in glowing skin either you consume them or apply them.
Avocado plays a role in skin health.
Our skin frequently come in contact with sun. The rays from sun can be damaging and may cause inflammation.
Carotenoids control this damage. It is reported that carotenoid concentration increase with consumption of more fruits and vegetables.
The bioavailability of carotenoids like lutein and zeaxanthin in avocado protects from U.V rays.
It is also studied that components in avocado can protect skin by increasing wound healing.
May Prevent Cancer:
Avocados are rich in anti-carcinogenic compounds. The concentration of these compounds is enough to be effective.
However, the studies on this subject are limited. Most of the studies are preliminary and are based on in-vitro studies.
The study done on prostate cancer cell showed anti-tumor effects of avocado extract. Lutein compound was mainly responsible for this effect.
Although, it should be remembered that there are no studies on human that shows lutein potential in reducing prostate cancer.
May Reduce Risk of Osteoarthritis:
Osteoarthritis is a prevalent condition in elderly and obese people. Oxidative stress and inflammation cause joint deterioration.
Some studies indicated the effect of avocado and soy extract mixture. This mixture is anti-inflammatory and analgesic.
The major compound like zeaxanthin and lutein in avocado is considered to lower cartilage defects.
Protects DNA from Damage:
Prolonged exposure to harmful radiation can damage DNA.
In some cases, extreme exposure to radiation like cosmic rays can cause aging. While in worst scenarios, exposure to UV radiation may lead to cancer.
Many clinical study suggest that xanthophyll in avocado may have DNA protecting effects.
Other studies found lutein, an antioxidant in avocado, to decrease oxidative damage to DNA.
Avocados are Highly Nutritious:
Avocados have a surplus amount of nutrients in them. These include fiber, vitamins, potassium and magnesium.
A study in U.S adults showed that avocado consumer intake more key nutrients than non-consumers.
Nutrition data for avocado indicate that 100g of fruit contains surplus amount of nutrients.
- Vitamin K – 26%
- Dietary Fibers – 27% of the daily value
- Vitamin C – 17%
- Vitamin E – 10%
- Folate – 20%
- Potassium – 14 %
- Vitamin B-6 – 13%
Additionally, avocados contain monounsaturated fatty acids. These fatty acids enhance nutrient availability. Besides fatty acids, other nutrients found in avocado include vitamin B-5, magnesium and vitamin-A.