Avocado is a unique fruit, that contains a lot of primary nutrition. Many studies on Avocado show that it has powerful effects on human health life. Regular use of avocado is very helpful in digestion, decreasing the risk of depression, and protecting from cancer.
Here, we will be discussing some of the most amazing avocado benefits. But before going with benefits, we will discuss the avocado nutrition facts and values.
- 1 21 Amazing Avocado Benefits
- 2 1. Avocado Contains More Potassium Than Bananas
- 3 2. Avocado Contains Monounsaturated Fatty Acids Which Is Good Heart
- 4 3. Avocados Are Full of Fiber
- 5 4. Helps to Lower Cholesterol and Triglyceride Levels
- 6 5. Avocado Benefits for Eye Sight
- 7 6. Avocado Benefits for Arthritis (Osteoporosis Problems)
- 8 7. Avocado Improves Digestion
- 9 8. Healthy Babies
- 10 9. Lowers the Risk of Depression
- 11 10. Natural Detoxification
- 12 11. Prevents from Food Poisoning
- 13 12. Avocado is Good for Teeth Care
- 14 13. Good Liver Tonic
- 15 14. Improves Kidney Health
- 16 15. Removes Morning Sickness
- 17 16. Avocado Benefits for Weight Loss
- 18 17. Avocado Benefits for Skin
- 19 18. Anti-Aging Benefits
- 20 19. Lowering Blood Glucose Level
- 21 20. Avocado Benefits for Hair
- 22 21. Avocado Benefits for Men’s Sex Health
- 23 22. Prevents from Cancer
- 24 Avocado Benefits Infographic
- 25 Conclusion
Avocado Nutrition Facts and Values
Avocado tree is also known by the name of Persea Americana.
Whenever you go to the market, you would have always found that the price of this fruit is always high and that is all because of its nutritious values. These days, avocado has become a very popular food and the first choice of healthy breakfast for everyone. Moreover, most of the fitness freaks love avocado.
There are different types of avocado varieties available in the market, but the most popular type is Hass Avocado. You can see pear-shaped and round shaped avocado in the market, and the size and color can vary from green to black.
It is also called “alligator pear” because of its shape, it is like a pear and has bumpy skin and green color which is very similar to an alligator.
The yellow-green part of the fruit is eaten, but skin and seed are discarded mostly. But there are many benefits of avocado seeds too.
Avocado contains 20 types of vitamins and minerals. Below is the %age of the nutrients per 100 grams of avocado.
- Vitamin K: 26
- Folate: 20%
- Vitamin C: 17%
- Potassium: 14%
- Vitamin B5: 14%
- Vitamin B6: 13%
- Vitamin E: 10%
It also contains small amounts of magnesium, copper, iron, zinc, Vitamin A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), manganese and phosphorous.
You can get 2 grams of protein, 160 grams of calories, 9 grams of carbs of which 7 are fiber and 15 grams of healthy fats.
21 Amazing Avocado Benefits
You must know the exceptional avocado benefits. We have tried to share almost all the benefits with you.
1. Avocado Contains More Potassium Than Bananas
Potassium is a very important nutrient for the body, but most of the people don’t get enough potassium in their daily diet.
Potassium helps to maintain the electric gradients in body cells and high blood pressure, reduce heart attacks chances and kidney failure problems.
Avocado is very rich in potassium. 100 grams of avocado contains 14 % of potassium RDA (Recommended Dietary Allowance). 100 grams of banana contains only 10% of RDA.
2. Avocado Contains Monounsaturated Fatty Acids Which Is Good Heart
Avocado is a high-fat food, and 77 % of calories in this fruit come from fat. Most of the fat in avocado is present in the form of oleic acid which is a monounsaturated fatty acid. Oleic acid is a major component in olive oil and very good for the heart.
Oleic acid is good to reduce inflammation and the risk of cancer. Fats in avocado are resistant to heat-induced oxidation. And avocado oil is a very good choice for healthy cooking.
3. Avocados Are Full of Fiber
Fiber is also a very important nutrient for human body and avocado is a good source of fiber. In 100 grams of avocado, you can find 7 grams of fiber. This is 27% of the recommended daily amount.
25% of the fiber in avocado is soluble, and 75% is insoluble. Soluble fiber is very helpful for feeding gut bacteria in the intestine, and these gut bacteria are responsible for boosting the energy level in our body.
Fiber is indigestible plant matter and helps us to reduce sugar spike, weight loss, improve digestive power and lowers the risk of many diseases.
4. Helps to Lower Cholesterol and Triglyceride Levels
If cholesterol and triglyceride levels are not maintained, then these affect our heart health. Regular use of avocado in the diet helps to reduce cholesterol, inflammatory markers, blood pressure and triglycerides.
Studies say, use of avocado
- Reduces up to 20% of blood triglycerides
- Lowers LDL Cholesterol up to 22 %
- Increases HDL cholesterol by up to 11% (Good Cholesterol)
5. Avocado Benefits for Eye Sight
Avocado contains lutein and zeaxanthin which are present in the eye tissue. These two phytochemicals help to protect human eye from ultra-violet light and also provide antioxidant protection.
Eating avocado regularly also reduce the risk of developing age-related macular degeneration.
6. Avocado Benefits for Arthritis (Osteoporosis Problems)
Arthritis is a very common problem with aged people, and nowadays, even young people are facing this problem. Vitamin K is very important for bone health and avocado contains 25% RDA of vitamin K.
Studies show that if you use Avocado and Soybean unspecifiable, extracted from avocado and soybean oil, can reduce arthritis problem.
7. Avocado Improves Digestion
Avocado is a creamy fruit, but it has a good amount of fiber. In 100 grams of avocado, you can find 7 grams of fiber.
Eating food with good fiber can help us to prevent constipation and lower the risk of colon cancer.
8. Healthy Babies
Folate is very important for healthy pregnancy. Regular use of avocado in diet reduce the risk of miscarriage and neural tube defects and helps to give birth to a healthy baby.
9. Lowers the Risk of Depression
Avocado contains folate which is good for decreasing depression and helps to prevent build-of homocysteine, a substance that blocks circulation and delivery of nutrient to the brain.
Excess homocysteine effect the production of serotonin, dopamine, and norepinephrine which regulate mood, sleep, and appetite.
10. Natural Detoxification
Avocado contains adequate fiber which promotes regular bowel movements. Adequate fiber helps in daily excretion of toxins through the bile and stool.
And recent studies show that dietary fiber is also good for immune system and inflammation.
11. Prevents from Food Poisoning
Avocados contain elements that have antimicrobial activity and prevent from Escherichia coli, leading cause of food poisoning.
12. Avocado is Good for Teeth Care
Avocado prevents you from bad breath. The main cause of bad breath is upset stomach and indigestion. This bad breath leads to oral cancers.
Regular use of avocado improves digestion. The antibacterial and antioxidant element in it kills the bacteria in your mouth. So, now you can say that avocado is also beneficial for teeth and keeps you away from many oral diseases.
13. Good Liver Tonic
Due to Hepatitis C, liver damage is normal. Avocado contains many organic compounds that are good for liver health.
As per the studies, regular avocado in the diet helps to improve your liver health and protect it from many diseases.
14. Improves Kidney Health
Avocado is a good source of Potassium and the main component of kidney health.
Potassium is responsible for maintaining the fluid balance of cells and organs. A fluid balance of kidney is also very important. So, if you take avocado regularly, then it also helps you keep away from kidney diseases.
15. Removes Morning Sickness
Morning sickness is a very common problem in pregnant ladies. Morning sickness can be removed if you take vitamin B6 regular. Avocado is a good source of vitamin B6 and reduces nausea and vomiting problems.
16. Avocado Benefits for Weight Loss
Regular exercise and a healthy diet help you keep your weight maintained.
Avocado provides maximum nutritious value to your body which helps you to keep your weight maintained.
17. Avocado Benefits for Skin
Avocado is also very good for skin. It contains many vitamins and minerals that are good for healthy skin. Avocado oil is good for protecting skin from sunburn.
Carotenoids present in avocado help to reduce inflammation of the skin due to sunlight. High level of beta-carotene in avocados can lead to enzymatical splits into provitamin A, which help to protect skin from a variety of skin problems and damages due to the effect of the sun.
18. Anti-Aging Benefits
Avocado contains xanthophyll which has antioxidant properties and reduces the aging sign in the body. As per the studies, regular use of avocado decreases the signs of aging.
19. Lowering Blood Glucose Level
Apart from fruit, the leaf of avocado also has health benefits. As per studies, leaf extracts of avocado help to lower the glucose level of blood.
Fiber slows the breakdown of food into usable sugars, so it is absorbed by the body in the balanced way. Most of the carbohydrates in avocado are made up of 7 carbon sugars.
This helps avocado to control the glucose level and protect the overall health of diabetic patients.
20. Avocado Benefits for Hair
When it comes to hair benefits, avocado does wonders for hair health. Historical evidence shows that Egypt people use avocado to prevent hair loss.
Avocado is good for dry hair. Avocado contains vitamins A, D, E, B6 amino acid, folic acid, magnesium, copper, and iron. All these elements are good for hair health.
Avocado oil is also used as a hair moisturizer and helps to grow hair, prevent dandruff and revitalize hair.
21. Avocado Benefits for Men’s Sex Health
Energy and healthy libido (sexual desire) are necessary for great sex, and avocado gives you best of both worlds. It is loaded with minerals, vitamins B6 and monounsaturated fats which help you keep your energy and sex desire high. Vitamin E, B6, and folic acid are present in avocado which helps to boost sperm motility and give strength to penetrate an egg.
Avocado is also a good source of omega-3 fatty acids, which boost your mood and make you feel ready for bedroom action.
22. Prevents from Cancer
Adequate intake of folate from food help to protect from colon, stomach and cervical and pancreatic cancers. Avocado has phytochemicals which are good to reduce the number of cancerous cells and increase the immune system cell called lymphocytes.
Avocado Benefits Infographic
There are numerous health benefits of eating avocados, and that is the reason why avocados are counted as the most nutritious fruits in the world.
Taking avocado fruit in your diet regularly prevents many diseases. Like everything else, Avocado also has some side effects that we will discuss avocado side effects later in another article.