11 Proven Health Benefits of Avocado

Avocado is a nutritious powerhouse fruit; its origins lie in South-Central Mexico; its scientific name is Persea Americana. Avocado contains healthy fats, potassium, vitamin K, and other beneficial vitamins and minerals.

Here are 11 science-backed health benefits of including avocados in your diet.

1. Highly Nutritious

avocados are nutrient-dense, nutrients include Vitamin K, folate, vitamin C, potassium, Vitamin B5, and Vitamin E.

One 100g serving of avocado contains 26% of the daily recommended intake of Vitamin K, approximately 20% of the daily recommended intake of Folate, and 17% of the recommended intake of Vitamin C.

Eating 100grams of avocado provides you with 160 calories and 2 grams of protein, and 15 grams of monounsaturated fat. Suitable for people on a low carbohydrate/ketogenic plant-based diet, one 100 gram serving contains two net carbs.

2. Potassium Rich

When you think of potassium, you instantly think of bananas. However, avocados are the perfect potassium-rich food. One 100gram serving contains 14 percent of the recommended daily amount (RDA) of potassium; in comparison, bananas contain 10 percent of the RDA.

Potassium is essential for blood pressure regulation; it also plays a vital role in regulating electrolytes such as sodium, calcium, and chloride.

3. Packed With Heart-Healthy Fats

avocados are known for their high-fat content. More than 70 percent of the calories come from monounsaturated fatty acids, the most prominent fatty acid being oleic acid.

Oleic acid has anti-inflammatory properties, and some studies have shown that it could prevent some cancers.

Avocado oil is one of the healthiest choices for cooking because it is generally impervious to heat-related oxidation.

4. Fiber-Rich

avocados contain plenty of fiber, which is an essential plant-based nutrient. It plays a vital role in blood sugar regulation, and it can also facilitate weight loss. Eating plenty of fiber-rich foods could also contribute to preventing various diseases such as cancer, diabetes, and heart disease.

Avocado contains both soluble and insoluble fiber, both of which provide many health benefits. Soluble fiber supports gut health, and insoluble fiber helps promote digestive health.

100grams of avocado contain 7 grams of fiber, approximately 27 percent of the recommended daily amount.

5. Lowers Cholesterol

Several studies have indicated that avocados reduce cholesterol levels. High cholesterol levels are one of the causes of heart disease and high triglycerides, high blood pressure, and other factors. Scientific research on the effect of avocado on the heart disease risk factors above report the following findings:

-20 percent decrease in triglycerides

-22 percent decrease in LDL cholesterol

-11 percent increase in HDL cholesterol (healthy cholesterol)

One scientific study revealed that incorporating avocado into a plant-based diet significantly lowers LDL cholesterol levels.

6. Eating Avocados Could Make You Healthier

Studies have shown that eating avocados could make you healthier.

One extensive study of more than 17,000 participants involved analyzing the information of people who regularly consume avocados. The study revealed that people who often eat avocados absorbed nutrients more efficiently than those who did not consume avocados. Eating avocados reduced the risk of metabolic syndrome by more than 50 percent.

The participants that consumed avocados had a lower body fat percentage and lower body max index(BMI).

Although promising, the study does not provide concrete evidence to support the claim that eating avocados alone correlates with overall health and wellbeing.

7. Facilitates Nutrients Absorption

Consuming nutrient-dense food is essential; however, if you are not absorbing the nutrients, it defeats the purpose of eating the food. Efficient absorption is crucial, and avocados can facilitate the process of efficiently absorbing nutrients. Specific vitamins and minerals are fat-soluble, meaning that fat plays an essential role in the absorption process.

Vitamin A, D, E, and K are fat-soluble nutrients; antioxidants such as carotenoids are also fat-soluble. Studies have shown that combining healthy fats with certain foods such as green leafy vegetables increases antioxidant absorption.

8. Eye Protection

Consuming avocados could protect your eyes from macular degeneration and cataracts. Avocados contain certain antioxidants that protect the eyes from free radicals that could cause long-term damage. Such antioxidants include carotenoids lutein and zeaxanthin.

9. Might Prevent Cancer

Avocados contain various antioxidants that fight free radicals; eating them could reduce the risk of some cancers; however, there is no definitive evidence to suggest this. Some studies have shown that avocado could prevent prostate cancer cell growth.

10. Arthritis Relief

Some studies indicate that avocado oil could reduce osteoarthritis symptoms; Despite limited evidence, consuming avocados could benefit your overall health, essential for healthy bones and joints.

11. Weight Loss

Lastly, research does suggest that eating avocados facilitates weight loss. Studies show that people who include avocado in their meals feel fuller for longer than those who don't eat them. Healthy fats and fiber in avocados promote weight loss by suppressing the appetite, which results in reduced calorie intake. They are also suitable for low-carb and ketogenic diet plans, as well as vegan and vegetarian diets.

Conclusion

Avocados are nutrient-dense plant foods that contain heart-healthy fats, gut-friendly fiber, and many other beneficial nutrients to facilitate the maintenance of overall health and vitality.