Termed as the green "alligator pear" because of its shape, bumpy skin and color just like an alligator, an avocado provides lots of health benefits. It lowers the risk of numerous lifestyle-related health conditions, which include the killer diseases such as cancer, heart disease, obesity and diabetes.
This healthy fruit is nutritious -- containing about 20 vitamins and minerals. In fact, it also gives a substantial amount of the beneficial monounsaturated fatty acids (MUFA) which is a "good fat" that lowers bad cholesterol.
Medical News Today lists the following helpful benefits of avocados:
1. Improve eyesight
Avocado has two phytochemicals namely the zeaxanthin and lutein that provide antioxidant and protect the eyes from any damage and ultraviolet light. Consuming avocados as part of your nutritious diet may lessen the risk of having age-related macular degeneration, an eye disease.
2. Help in treating a form of cancer
Science Daily reports that molecules from avocado can treat a form of cancer such as leukemia. It also contains folate which protects you from developing cervical, stomach, pancreatic and colon cancers.
3. Keep your heart healthy
Avocado contains 25 mg per ounce of a natural plant sterol that is also known as beta-sitosterol which helps in maintaining the healthy cholesterol level, according to Patricia Groziak, MS, RD. a registered dietician.
The monounsaturated fat in avocados has oleic acid that has heart-related benefits. Avocado provides 14 grams of fat per cup and about 73% of the grams are monounsaturated. The intake of avocado in every balanced diet can lower the risk of heart disease and the oxidative stress in the bloodstream. It can also lower the blood levels of LDL.
4. Decrease the risk of depression
Foods with folate lower the level of depression. And avocados have more folate per ounce compared to other fruits. Folate also blocks the development of homocysteine in the brain. This substance can damage the circulation and supply of nutrients in the brain.
5. Prevent osteoporosis
Avocado is rich in vitamin K which is a nutrient that makes the bones healthy.
6. Make the baby healthy
The intake of avocado, which is loaded with folate, is good for pregnant women. It reduces the risk of neural tube defects and miscarriage.
7. Prevent chronic diseases
Avocado is rich in fiber with about 6 to 7 grams per half of it. This can inhibit having constipation and colon cancer. It also regulates a healthy digestive track. Intake of avocados can also reduce the risk of having chronic diseases such as coronary heart disease, stroke and gastrointestinal disease.
8. Tag as a nutrient-star
Avocado has abundant nutrients. The single 3.5 ounce (100 grams) of serving contains the following:
Folate : 20% of the RDA
Potassium: 14% of the RDA
Vitamin B5: 14% of the RDA
Vitamin B6: 13% of the RDA
Vitamin C: 17% of the RDA
Vitamin E: 10% of the RDA
Vitamin K: 26% of the RDA
It also contains the smaller quantity of copper, vitamin A, manganese, zinc, iron, B1 (Thiamine), B3 (Niacin), phosphorous and B2 (Riboflavin).
