A lot of people love consuming avocado. And today, you can find this kind of fruit almost everywhere – from grocery stores and supermarkets to chocolate pudding recipes. Below are 10 reasons why you should eat avocado. Check out what they are.
The reasons why you should eat avocado
1. Avocado is incredibly nutritious
A lot of people love avocado for its high nutrient value. Also, the fruit is added to many dishes due to its good flavor and rich texture.
Avocados include a wide range of nutrients, with 20 different vitamins and minerals. The most abundant nutrients are:
- Vitamin K
- Vitamin C
- Vitamin B5
- Vitamin B6
- Vitamin E
- Magnesium, iron, zinc
With such amazing nutrient value, it’s understandable that this green tree fruit is now one of the most common additions to tables as well as menus all over the world.
People’s love for avocados has drawn much attention in recent years. The growth in sales of avocado outweighs that of any other fruit. According to the Washington Post, the avocado was America’s new favorite fruit in 2015.
2. Avocado are rich in fiber
Another nutrient you can find in avocados is fiber. It is known as an indigestible plant matter that may support weight loss, reduce blood sugar and contribute to a lower risk of many diseases.
Health experts often make a distinction between soluble and insoluble fiber. Generally, soluble fiber is known as a great source for feeding the friendly gut bacteria in your intestines. This is extremely important for optimal body function.
According to researchers, 100-gram of avocado consists of 7 grams of fiber, in which about 25% of it is soluble fiber.
3. Avocado is healthy for the heart
Avocado consists of 25 milligrams per ounce of beta-sitosterol, a natural plant sterol. It is said that regular consumption of beta-sitosterol can help maintain healthy cholesterol levels.
4. Avocado is great for eyes
The reason why you should eat avocado is that it can benefit your eye health over the long term. Avocados are rich in antioxidants, consisting of lutein and zeaxanthin. These are important nutrients for eye health. They help lower your risk of macular degeneration and cataracts.
5. Avocado helps your absorb nutrients from plant foods
The fat content in this kind of fruit helps you gain nutrients from other plant foods. Some nutrients are fat-soluble and they need to be combined with fat to be utilized.
Different vitamins like vitamin A, D, E and K are known as fat-soluble, along with antioxidants like carotenoids.
One study indicated that by adding avocado or avocado oil to salad or salsa, we can increase antioxidant absorption from 2.6 to 15-fold.
Here, it means avocados are not only high in nutrients, the fruits can significantly increase the nutrient value of other plant foods you are consuming.
And we should know the importance of including a healthy fat source to our meals. Without it, many plant nutrients can easily go to waste, meaning it’s nearly useless when eating them.
6. Avocado can prevent cancer
Until now, the evidence that avocado can be good for cancer treatment and prevention is limited.
There are test-tube studies suggesting that avocado can help reduce the side effects of chemotherapy in human lymphocytes. Also, the fruit is shown to inhibit the growth of prostate cancer cells in the laboratory.
However, we should keep in mind that these studies were implemented in isolated cells and they have not proved what can happen inside people. Human-based research is still lacking.
7. Avocado extract is shown to help relieve symptoms of arthritis
Arthritis is no longer a strange problem in Western countries. We can see different types of this condition, mainly chronic problems that people often have for the rest of their lives.
There are several studies pointing out that avocado and soybean oil extracts can help reduce osteoarthritis. However, for avocados themselves, this effect still remains to be considered.
8. Avocado helps you lose weight
Some evidence suggests that avocado is a weight loss friendly fruit. One study points out that people who eat avocado with a meal feel 23% more satisfied and have a 28% lower desire to eat in the next 5 hours than those who don’t eat this fruit.
The reason why you should eat avocado is because when you add it to your diet, it may help you naturally eat fewer calories. As a result, this makes it easier for you to follow healthy eating habits.
Avocados are rich in fiber and low in carbs. These two attributes will support weight loss, at least in a healthy and real-food-based diet.