Many weight-conscious people hear that avocados are high in fat and avoid this fruit like the plague in order to prevent weight gain. However, the avocado is one of the healthiest foods in the world because of its high levels of essential nutrients. There are numerous health benefits associated with making the avocado a regular fixture in your diet, and by better identifying them, you’ll understand why you should be eating more of this important fruit.
Avocados Can Lower Cholesterol
Avocados are a great source of oleic acid, and this nutrient is helpful in reducing cholesterol, which is a major risk factor for developing heart disease. A recent study found that individuals who ate a diet rich in avocados experienced a significant decrease in their total cholesterol levels. While their LDL cholesterol levels decreased, their levels of health HDL cholesterol increased by 11%. Along with the high folate content found in this food, its properties in lowering cholesterol make it a heart-healthy addition to your diet.
Avocados Boost Nutrient Absorption
According to the American Dietetic Association, a recent study reported that when avocados were added to salsa or a salad, nutrient absorption improved. This study found that people who consumed a salad containing 75 grams of avocado absorbed 4 times more lutein, 8 times more alpha-carotene, and 13 times more beta-carotene than participants who did not add avocado to their salad. Avocados also provide more potassium, B-vitamins, iron, zinc, and magnesium than other commonly consumed fruit.
Avocados Prevent Birth Defects
In the world of fruit, avocados contain the most folate, which is sometimes referred to as folic acid. Most mothers and pregnant women known that folic acid is essential when it comes to preventing certain birth defects, specifically spina bifida and neural tube defects. Since one cup of avocado can provide almost 25% of your daily recommended folate intake, this fruit can serve an important role in protecting your unborn baby.
Avocados Regulate Blood Sugar Levels
Avocados are known for being high in healthy, monounsaturated fats. Studies have shown that consuming a diet high in these healthy fats can help to improve insulin sensitivity. By reversing insulin resistance, avocado consumption can help to regulate blood sugar levels. These fruits also contain high levels of soluble fiber which are known to help stabilise glucose levels.
Avocados Have Anti-Aging Benefits
Avocados are one of the best foods to combat the appearance of ageing, as regular consumption of this fruit can be used to prevent skin ageing and wrinkles. This fact can be attributed to the presence of D-mannoheptulose sugars that are found in the fruit, as they have been shown to boost collagen formation to improve the appearance of the skin. Avocados also contain amino acids that have been shown to reduce the appearance of age spots while also decreasing inflammation.
In addition to the many health benefits associated with avocados, they are also a healthy way to improve the texture and flavour of your meals. Avocados taste great, so they are a delicious way to improve your diet and your overall wellness.
Here are some avocado based recipes to get you started: