Health Benefits of Avocado – Avocado or in scientific language is “persea americana”, this plant is come from Mexico and Central America, and it is now widely cultivated in South America and Central America as a plantation crop. Avocado tree has a height of approximately 20 meters with leaves 12-25 cm long, and the flowers is hidden has yellowish green color which has a size of 5 to 10 millimeters. The size of the fruit varies between 7-20 cm with weighs 100-1000 grams, a sizable seeds that measures 5-6.4 centimeters.
Avocado has many benefits, such as the seeds are used as a dye that does not easily fade, usually used in the apparel industry. The trunk can be used for firewood, and the avocado tree bark can be used as a brown dye on leather products. The most important is the fruit that rich in benefits in addition to health, the fruit can also be used as ingredients in mixed dishes, as well as a basic ingredient for some cosmetic and beauty products. So, what are health benefits of avocado??
Avocado is also considered as one of the healthiest foods in the world because it contains more than 25 essential nutrients, including iron, phosphorus, as well as various vitamins such as vitamins A, B, C, E, and K, copper, also magnesium, and potassium. In fact, the amount of potassium in an avocado is equivalent to potassium in two or three bananas. Avocados also contain fiber which is very useful, glutathione and lutein, as well as proteins such as beta-sitosterol, which helps protect against various diseases.
Avocados are one fruit that is high in calories. This is due to the amount of fat contained in avocados are very high, about 20 times the average of other fruits. Although avocados contain lots of fat, but most of it is monounsaturated fat which is a variety of healthy fats.
Below are 16 health benefits of avocado :
1. Maintain heart health
They contain folic acid and vitamin B6, which can help regulate levels of homocysteine in the body. If the body of excess homocysteine will increase the risk of heart disease. In addition, avocados also contain monounsaturated fat that helps in maintaining healthy heart, Glutathione, and avocado were of a good source of vitamin E.
2. Lowering cholesterol
Compound called beta-sitosterol contained in avocados, have proven effective in lowering blood cholesterol levels. A study proves that patients with mild hypercholesterolemia who consumed avocados regularly for 7 days, there was a decrease in total blood cholesterol levels as much as 17 percent, and a decline in the level of LDL (bad cholesterol) and triglycerides which is about 22 percent, and an increase in the amount of HDL (cholesterol good) as much as 11 percent.
3. Controlling blood pressure
Avocados are also a good source of potassium exceeds even bananas, potassium can help in controlling blood pressure.
4. Anti-inflammatory (inflammatory properties)
Nutrition experts say that, avocados contain Phytonutrient compounds such as flavonoids and polyphenols that have been shown to have anti-inflammatory nature, which can reduce the risk of degenerative and inflammatory disorders.
5. Improve eye health
Substances contained carotenoids lutein in avocados can help protect and maintain eye health, especially in the elderly that associated with “macular degeneration”, and eye diseases such as cataracts.
6. Adjusting blood sugar levels
Avocados are rich in monounsaturated good fats which have been shown to reverse insulin resistance. This will assist in regulating blood sugar levels. In addition, avocados are also rich in soluble fiber, which keeps blood sugar levels remain stable.
7. Prevent birth defects
Vitamin B is known as folic acid contained in avocados have a major role in the prevention of birth defects. In the 100 grams of avocado are approximately 23 % of the total amount of folate the body needs in a day. The high amount of folate in avocado is very important to prevent birth defects, like spina bifida and neural damage.
8. Reduce risk of stroke
The high levels of folate in the fruit can also reduce our risk of stroke. A research has shown that people who frequently eat foods rich in folate have a lower risk of stroke than those who do not.
9. Protects against cancer
Several studies have also shown that avocados may inhibit the growth of cancer cells, especially in the case of prostate cancer. Avocados also contain oleic acid which is effective in preventing breast cancer.
10. Against free radicals
We already know that antioxidants have an important role for the health, ie as free-radical scavengers. Avocados contain glutathione is a powerful antioxidant to help fight free radicals in the body, so that it can reduce the risk of deadly illnesses.
It is still something to do with antioxidants, avocado proved to be very useful in preventing the symptoms of aging. Glutathione in avocados can boost the immune system, and can also slow down the aging process, and is able to strengthen the nervous system.
12. Treating bad breath
This fruit is one of the best natural mouthwashes and has been trusted as a bad breath remedy since time immemorial. It also can clean the colon. Why??? Because colon is the main source and the true cause of “bad breath”, this is an unpleasant condition and very disturbing, especially when we talking with other people.
13. Improve absorption of nutrients
Avocado intake may be associated with increased nutrient absorption. According to a study, when participants ate a salad that contained avocado in it, the food absorbs five times the amount of carotenoids (a group of nutrients that include beta carotene and lycopene) than those who did not eat avocados.
14. Skin care
Avocado fibers are often added in many cosmetic products, for its ability to nourish the skin and make your skin smooth and glowing. Avocado fiber can also help treat psoriasis (psoriasis is a disease that causes irritation to the skin).
15. Gain weight
It is quite interesting, avocado has 200 calories per 100 grams. Usually, fruits generally have about 60-80 calories for every 100 grams. Because the number of calories in an avocado is very high, avocados may be a good alternative for those who want to gain weight. In addition, avocados are a healthy source of calories, unlike the other foods that have more calories which maybe contained saturated fat and excess sugar.
16. Source of vitamin E
Avocado is a fruit that is a good source of vitamin E. Vitamin E is an essential nutrient that can protect the body from various diseases, maintain healthy skin and help maintain the overall health of our bodies. Those are some of the health benefits of avocado. – good foods