Not only delicious, avocado is also very good for health, providing a variety of beneficial vitamins and minerals. Here’s what can happen to your body when you eat an avocado a day.
Keep cholesterol under control
When it comes to the fat in butter, people often call it “the good fat,” but do you really understand what that means? The non-profit health care organization Cedars-Sinai (USA) explains: Good fats usually include monounsaturated and polyunsaturated fats, of which avocados are a good source. When you eat these fats, your body can reduce the amount of LDL in your blood (LDL is low-density lipoprotein or bad cholesterol). This helps maintain healthy cholesterol levels or even lower cholesterol levels for people whose numbers are too high.
Avocado is a fruit with many health benefits.
In fact, a study published in October 2019 by Penn State (USA) looked at people who were overweight or obese and found that those who ate avocado every day in a moderate-fat diet may improve LDL levels compared with people who eat little or no avocado.
More physical and mental energy
Avocados are packed with nutrients, such as folate, vitamin C, vitamin E, vitamin B12, vitamin K, vitamin B3, and antioxidants. All of these good vitamins and minerals help your body get what it needs to function at its best. When you eat avocados, you will get an energy boost and boost your mood. This explains why nutritionists recommend that people eat an avocado in the morning to have a fresh, healthy day.
But it’s not just the nutrients in avocados, the experts explain, eating an avocado helps you get even more benefits from other foods. This is because the fat content in avocados gives fat-soluble nutrients a better chance of being absorbed by the body. When avocados are combined with colorful foods – such as in salads – your body benefits greatly.
Skin is improved
Many people exaggerate that the fountain of youth lies in the avocado. In fact, while avocados don’t magically help you stay young forever, they do have nutritional properties that can help you achieve brighter, smoother skin. Everyday Health The explanation for avocado’s skin-cleansing abilities is due to its vitamin C content, as this nutrient can prevent skin inflammation. In addition, vitamin C gives your body the ability to heal wounds and provide moisture, preventing dry skin.
Eating avocado regularly helps your skin to be brighter and smoother.
According to HealthlineThe benefits of vitamin C for your skin go far beyond. Vitamin C is a nutrient needed for the production of a structural component known as collagen. Without collagen, the skin is not elastic and healthy. Avocados are also a good source of vitamin E, a nutrient that many people are lacking. Vitamin E is great for the skin because it reduces oxidative damage caused by sun exposure.
Eyes are always sharp
Vitamin E is also beneficial for the eyes. According to BBCAvocados are a great food for healthy eyesight. In addition, vitamin A, zinc, lutein and zeaxanthin found in avocados are also good for eye health. Vitamins A and E, both antioxidants, help prevent eye problems like cataracts and macular degeneration. Vitamin A is also considered a good nutrient to fight night blindness and even dry eyes. The body’s absorption of vitamin A is boosted by zinc, so it’s doubly beneficial because avocados contain all of these nutrients.
The Academy of Nutrition and Dietetics (USA) indicates that lutein and zeaxanthin are fat-soluble carotenoids, so it’s best to consume fats – such as the kind found in avocados – when you eat a source. contain these compounds. Even if you get your carotenoids from another food (such as kale), you should still eat foods high in good fats like avocados for more complete absorption.
Help you lose weight
Because avocados are soft, creamy, and even slightly sweet, many people may be surprised to learn that avocados are effective for weight loss. According to Everyday Health, This is also the benefit from the fat content of avocados. It helps you feel full and not crave other junk food.
In addition, the fiber in avocados (100g of avocado contains about 7g of fiber) also keeps you full for a long time. A small study published in the Journal of Nutrition in 2013 found that people who ate avocados at lunch were fuller during the following hours. Although these results need further study, they hold great promise for those looking to eat avocados to stay in shape.
Or you can gain weight
While avocados are hailed as good for weight loss, they can backfire if you don’t exercise in moderation. The high fat content in avocados means they are high in calories. And if you eat too much avocado, you can easily consume your recommended daily calorie intake.
According to the US Department of Agriculture, one avocado (about 200g) has more than 300 calories – this is high when compared to other fruits like apples or oranges. So, if you eat an extra avocado a day without cutting anything off from your diet, you’re adding 300 calories – enough to gain weight pretty quickly.
You will avoid illness
Avocados are a good source of about 20 vitamins and minerals, not to mention antioxidants. All of these nutrients play important roles in the body, including helping the immune system stay strong.
Avocados contain many nutrients that are beneficial for overall health.
Not only does it increase immunity to fight minor illnesses, avocados also help prevent chronic diseases, such as heart disease. Thanks to its cholesterol-lowering ability, avocados can help your body prevent a host of life-threatening conditions: heart disease, fatty liver disease, type 2 diabetes, and high blood pressure.
In addition, the carotenoids and antioxidants present in avocados are effective in preventing the development of cancer. The phytochemicals found in avocados are effective in stopping precancerous and cancerous cells from growing. Meanwhile, these phytochemicals can actually boost your body’s production of lymphocytes, white blood cells that serve the immune system against disease.
Remember, however, that no single nutrient or food can protect against disease. Therefore, it is important that you have a healthy and varied diet.
You will have a healthier pregnancy
One nutrient that’s especially important during pregnancy is folate, a B vitamin found in avocados. Folate deficiency in early pregnancy can put the fetus at risk for birth defects of the brain and spine. That’s why pregnant women need about 600mg of folate per day. Even women of childbearing age and trying to conceive should consume at least 400mg of this substance.
Avocados are a great choice for those looking to increase their folate intake. With 81mg of it per 100g per serving, avocados will help reduce the risk of birth defects and ensure a healthy pregnancy.
You can prevent osteoporosis
One of the problems of aging is the risk of osteoporosis – a condition in which bones lose density and are more prone to fracture. People with osteoporosis may find it difficult to walk after a fall or impact simply because broken bones take a long time to heal. One of the key nutrients for strong bones is vitamin K. Although most people think of calcium as an essential nutrient for bone health, vitamin K is just as important as it can be. Enhances the body’s ability to absorb calcium. Sufficient vitamin K will also prevent too much calcium from being excreted through the urinary system. In other words, calcium won’t do you much good if you don’t get enough vitamin K.
Avocados are a great choice to get enough vitamin K and prevent osteoporosis. When you eat half an avocado, you’ll get about a quarter of your vitamin K needs for the day – so if you eat a whole avocado, you can get half of your vitamin K needs.
Improve digestive problems
Good health begins with a healthy digestive system. Everyone wants their body to be able to properly break down, absorb and use all the nutrients they get from food. What’s more, you may not be most focused or excited when you’re dealing with digestive issues like constipation, diarrhea, or an upset stomach.
When you eat avocados, you help your digestive system improve in two ways. First, avocados are a great source of fiber, which helps keep the digestive system running smoothly. Second, avocado has the ability to support good bacteria in the gut. A recent study published in the Journal of Nutrition explains that eating avocados every day promotes a richer and more diverse healthy microbiome in the stomach and intestines. These friendly bacteria promote overall health.
Helps reduce blood pressure
In addition to cutting back on sodium, there’s another key ingredient in the diet for blood pressure control: potassium. The American Heart Association explains: Potassium is an important mineral for fluid balance, as it prompts your body to excrete sodium in the urine. Additionally, potassium helps relax muscles, including those that form blood vessel walls. As these blood vessels dilate, your blood pressure drops. For these reasons, a person with high blood pressure should increase their potassium consumption.
While most diets today are often too high in sodium and too low in potassium, people who eat avocados regularly experience this problem less often. The USDA lists a 100g serving of avocado as providing 10% of the potassium you need for the day.
Contributing to avoid anemia
Have you ever felt tired or cold for no apparent reason? It could be a sign of anemia – a condition caused by an iron deficiency. While iron is the mineral that gets the most attention when it comes to preventing anemia and building the body with a strong supply of red blood cells, it’s not the only nutrient that plays a crucial role. . A copper deficiency can cause iron deficiency because your body cannot absorb iron without enough copper. Therefore, a person can get enough iron in their diet, but if they don’t consume enough copper, they are still at risk of developing anemia.
Although not a good source of iron, avocados contain copper, a nutrient that is often lacking in the foods most people consume. 100g of avocado contains more than 21% of your daily copper requirement.
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