There are many, many Health Benefits Of Avocados. Don’t be scared of their high-fat content, it’s a healthy fat, and it’s perfectly fine if consumed in moderation. The avocado is a rather unique fruit. While most fruit consists primarily of carbohydrates, avocado is high in healthy fats. Numerous studies show that it has powerful health benefits.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away from, as I mentioned above, they are a healthy fat!
Let’s have a look at a couple of proven Health Benefits Of Avocados:
1. The Avocados Are Quite Versatile And Can Be Easily Incorporated in Your Diet
You can add them to salads and various recipes. You can go even further, and use them in healthy desserts, like our healthy easy lime vegan cheesecake! They have a creamy, rich, fatty texture and blend well with other ingredients.
A notable mention is a guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime, and a few others depending on the recipe.
An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.
2. Eating Avocados May Help You Lose Weight!
Weird, huh? You are probably thinking “How come a high-fat food can help me lose weight?” But fat has got a bad reputation, people shouldn’t be so scared of fat! Fat is not the problem when you are trying to lose weight, its how much you consume it, and the calories you consume that determine whether you will gain weight or lose weight.
Including healthy fats, such as avocados in your diet, or weight loss journey will only help you achieve these results quicker and healthier.
There is also some evidence that avocados are a weight loss friendly. In one study, people eating avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit.
Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.
Avocados are also high in fiber and very low in carbs, two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.
3. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes
Not only do avocados increase antioxidant absorption from other foods, but they are also high in antioxidants themselves. This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health.
Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults.
Therefore, eating avocados should benefit your eye health over the long term.
4. Their Fat Content May Help You Absorb Nutrients From Plant Foods!
When it comes to nutrients, your intake is not the only thing that matters. You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.
Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold.
So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels
Heart disease is the most common cause of death in the world. It’s known that several blood markers are linked to an increased risk. This includes cholesterol, triglycerides, inflammatory markers, blood pressure, and various others.
Eight controlled studies in people have examined the effects of avocado on some of these risk factors.
These studies showed that avocados can:
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile. Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.
6. Avocados Are Loaded With Fiber!
Fiber is another nutrient that avocados are relatively rich in. It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function.
A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA. About 25% of the fiber in avocado is soluble, while 75% is insoluble.
The Bottom Line:
Avocados are excellent food, loaded with nutrients, many of which are lacking in the modern diet.
They’re weight loss friendly, heart-healthy and gut-friendly.
Seriously, don’t be scared of fats, if you are someone who is looking to lose weight, it’s important for the general well-being that we consume fat in moderation of course, but we should consume fat!…healthy fats of course.
Have a look at our article that explains more about Fats – Fat And Carbohydrates Are Good For Losing Weight