Avocados are high in calories, eating too much can lead to weight gain, so you should only eat avocado twice a week or eat a moderate amount each day (about 100 – 130g).
Avocados are one of the healthiest superfoods because they contain large amounts of important nutrients like fiber, good fats, potassium, and vitamin K.
Avocados are a nutrient-dense fruit packed with healthy fats, phytonutrients, fiber, potassium, magnesium, and folate. This fruit is an excellent source of oleic acid, an omega-9 fatty acid that has been shown to benefit heart health by lowering blood pressure and lowering cholesterol.
That’s why avocados have health benefits. Research shows that avocados can help promote heart health, promote weight loss, and keep our digestive tracts running smoothly.
Improve heart health
Dr. Herbalist Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, said that a study in March 2022, more than 110,000 people looked at the link between avocado consumption and disease risk. heart. All study participants were free of prior cancer, coronary heart disease, and stroke, and their diets were assessed every four years.
After 30 years of follow-up, researchers found that people who ate more avocados (consumption of avocados twice a week) had a 16% lower risk of cardiovascular disease and a significantly lower risk of coronary heart disease. more than 21%.
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Accordingly, avocado promotes heart health by balancing blood lipids. In terms of chemical composition, the fat in avocado is about 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids and 16% saturated fatty acids.
A diet that is moderately high in healthy fats, especially monounsaturated fats, is more effective at preventing plaque buildup in the arteries than a high-carbohydrate diet. In addition to the presence of fat, the fiber in avocados and the presence of the compounds β-sitosterol, magnesium and potassium help to lower cholesterol levels and blood pressure.
In addition, Dr. Herbalist Phung Tuan Giang also informed that researchers also found that people who eat avocados have a 50% lower risk of metabolic syndrome than those who don’t.
Avocados can also help reduce high blood sugar, high blood pressure, high cholesterol, obesity, and excess belly fat.
The researchers found that people who eat avocados regularly tend to have a more balanced and quality diet than those who don’t eat avocados.
Eating avocados is also associated with lower body weight, body mass index (BMI) and waist circumference, as well as higher HDL levels. This means that avocados can help with weight control when consumed with a healthy diet.
Supports eye, skin and hair health
Avocado is rich in fat-soluble vitamins and monounsaturated fats, benefits of avocados also include glowing skin, bright eyes and shiny hair both when eaten or applied topically.
Avocados are a high-antioxidant food that contains lutein, a carotenoid that helps protect eye health and maintain healthy, youthful skin and hair. Carotenoids are a group of chemically active antioxidants found in fruits and vegetables such as avocados, carrots, squash, and sweet potatoes that are known to block the effects of environmental toxins such as pollution and harmful effects of UV rays.
Research shows that dietary carotenoids help prevent diseases, especially skin cancer, and macular degeneration. Lutein is beneficial for eye health because it absorbs the harmful type of blue light that enters the eyes and skin, changes DNA and causes free radical damage.
Research has also shown that adding avocados to meals can help enhance carotenoid absorption.
“For a healthy glow, we can apply the inside of the avocado peel to the skin and use avocado oil as a moisturizer. We can also use avocado to make a hair mask to moisturize and add shine to the hair,” Dr. physician Phung Tuan Giang said.
Help lose weight, improve body shape
A diet low in carbohydrates and high in healthy fats is known to accelerate weight loss. So if we are looking to lose weight, avocado is the right choice.
Fats increase satiety and increase hormones that help us eat less, stay hungry longer, help prevent overeating, snacking and sugar addiction.
That’s one reason why increased dietary monounsaturated fatty acids are associated with better weight management and improved BMI.
Low-fat diets tend to leave us unsatisfied and pose other risks, like nutrient malabsorption, insulin spikes, fertility problems, and mood-related problems. . Therefore, Dr. Phung Tuan Giang said that when dieting to lose weight, it is necessary to add fats such as avocados and nutritious nuts. The avocado-rich diet resulted in significant weight loss among other health improvements.
In addition to the effects on avocados also increase digestive health, protect against insulin resistance and diabetes, improve mood.
Before the many effects of avocados, many women now use avocados every day. When consumed in moderation, avocados are a nutritious addition to a balanced diet.
However, according to Dr. Phung Tuan Giang, not everyone can “abuse” this fruit. Specifically, people with kidney disease should not eat too much avocado because avocado contains a lot of potassium.
Although uncommon, some people are allergic to avocados, causing symptoms such as hives and itching.
“Finally, remember that eating more avocado is not always better. In fact, avocados are high in calories, so eating too much can lead to weight gain, especially if we don’t make other adjustments to our diet.
Therefore, only eating avocado twice a week or eating a sufficient amount (about 100 – 130g) every day will bring many health benefits”, said Dr. Herbalist Phung Tuan Giang information.
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