Avocados are a potent super food, and are one of the most nutritious fruits on the planet. There are so many reasons to eat avocados. They are packed with nutrition and healthy fats that help prevent inflammation and promote overall health.
Let’s take a look at 10 reasons to eat avocados.
1. Absorption of nutrients:
A study in the Journal of Nutrition shows that five times the amount of carotenoids in salad were absorbed when avocados were included. Carotenoids are powerful antioxidants and may have the potential to prevent cancer and slow down aging. According to Dr. Joseph Mercola, “the greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado, closest to the peel, so use the “nick and peel” method to maximize the benefits from your avocado.”
2. Anti-inflammatory benefits:
Avocados are rich in anti-inflammatory nutrients, including the following: Phytosterols, including beta-sitosterol, stigmasterol, and campesterol, Carotenoid antioxidants, including lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, violaxanthin, beta-carotene and alpha-carotene. These compounds have been found to have anti-inflammatory properties by reducing the risk of inflammatory and degenerative disorders.
3. Blood pressure:
Avocados are high in potassium. One cup of avocados contains 727 mg of potassium, which is 21 percent of the recommended daily value. Potassium is known to help lower blood pressure.
4. Eye health:
Avocados are a great source of lutein. Lutein is a xanthophyll and one of 600 known naturally occurring carotenoids. Lutein is synthesized only by plants and is found in high quantities in green leafy vegetables such as spinach. Lutein protects against macular degeneration and cataracts, which are two age-related eye diseases.
5. Great substitute for mayo:
Mayonnaise is packed with saturated fats, which can clog your arteries. Mash an avocado as it makes a great healthy substitute for mayo.
6. Healthy fats:
Avocados are very high in healthy monounsaturated fats, which are great for health. Eating monounsaturated fats can help lower blood cholesterol levels, which can decrease heart disease risk.
7. Heart health:
Folate is excellent for the heart and is the natural occurring form of vitamin B9 found in dietary sources. Just one cup of avocado contains 23% of the recommended daily value for folate, which reduces the risk of heart disease and stroke. Avocados also contain vitamin B6, glutathione, vitamin E, and monounsaturated fats, which are essential for healthy heart functions.
8. Lowers cholesterol:
Avocados are a good source of beta-sitosterol, which is a compound shown to lower cholesterol. It may also help improve lipid profiles in healthy individuals. Avocados are safe to buy conventionally-grown. “The Commission’s public relations outreach to encourage consumers to ‘nick and peel’ their California avocados and to eat that dark green area of the fruit has resulted in 33 million consumer impressions,” said Jan DeLyser, vice president of marketing for CAC. To get the full health benefits you must preserve the area with the greatest concentration of antioxidants.
9. May fight cancer:
There is mounting evidence that avocados may fight caner. They help protect the body against free radical damage. Avocados are high in oleic acid, which is a monounsaturated fatty acid found in many plant sources and animal products. It is an omega-9 fatty acid, and is considered one of the healthier sources of fat. A 2009 study shows that avocados may prevent oral cancer. Another study conducted at UCLA, shows that avocado extract may help slow the growth of prostate cancer cells.
10. Skin health:
Avocados are packed with fatty acids, antioxidants and minerals, which keep the skin healthy, nourished and glowing. Try our winter glow avocado mask, which includes organic ingredients like egg whites and olive oil.
Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.
For the health benefits of avocados.
For an organic homemade avocado hair mask.
REFERENCES:
1. “Nutrition Facts and Analysis for Avocados, Raw, All Commercial Varieties.” Self Nutrition Data. Self Nutrition Data, n.d. Web. 17 May 2015.
2. “The Many Health Benefits of Avocado.” Mercola.com. Mercola.com, 17 Jan. 2013. Web. 17 May 2015.
3. “Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil.” Journal of Nutrition. Journal of Nutrition, 1 Mar. 2005. Web. 17 May 2015.
4. “Selective Induction of Apoptosis of Human Oral Cancer Cell Lines by Avocado Extracts via a ROS-mediated Mechanism.” National Center for Biotechnology Information. U.S. National Library of Medicine, 2009. Web. 17 May 2015.
5. “Inhibition of Prostate Cancer Cell Growth by an Avocado Extract: Role of Lipid-soluble Bioactive Substances.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 17 May 2015.
6. “Dietary Fats: Know Which Types to Choose.” Mayo Clinic. Mayo Clinic, n.d. Web. 17 May 2015.
