5 Super Powers of Avocado You Didn’t Know About
Avocado is a wonder fruit that shouldn’t be missing from your diet. Avocado fruits can be eaten raw, in salads, seasoned with various herbs and spices or they can become the perfect ingredient for desserts, such as cakes or protein shakes.
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Due to being a nutrient-dense food that contains nearly 20 vitamins and minerals, avocado’s numerous health benefits include improving digestion, decreasing the risk of depression, and protection against cancer. Let’s discover more!
Reduces the risk of heart disease
One of the most effective ways to reduce the risk of heart disease is actually a very simple one. Studies suggest that replacing saturated fat with unsaturated fat can reduce the risk of heart disease.
Many studies and clinical trials showed that people on a Mediterranean diet, a diet which is high in monounsaturated fat, managed to prevent metabolic syndrome and reduced the risk of heart problems like stroke or CAD.
Another 20-year long study showed that 70,000 women with ages between 38 to 63 who adhered to a Mediterranean-style diet had a lower risk of stroke.
Apart from being delicious, eating avocados is probably the best way to lower your cholesterol levels naturally. Avocado has a rich content of plant sterols, compounds that were proven to lower cholesterol by blocking its absorption into the bloodstream. The fats found in avocado raise good cholesterol (HDL) and lower bad cholesterol (LDL).
Avocado is also a fruit packed with many vitamins and minerals, such as vitamin E, magnesium, vitamin C, folate, and zinc. What you didn’t know is that avocado provides even more potassium than bananas!
A certain study followed a small group of adults which suffered from hypertension over a period of two years. Researchers found that replacing a carbohydrate diet with one rich in monounsaturated fats resulted in lower blood pressure and improved lipid levels.
Lowers the risk of cancer
Another one of the numerous health benefits of avocado is that healthy monounsaturated fats can help the body to absorb anti-cancer antioxidants such as lycopene and beta-carotene.
Avocados may even play an important part in treating cancer. Some studies found that phytochemicals extracted from avocado can inhibit the growth of precancerous and cancerous cells. They can also cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.
Improves digestive health
Despite its creamy texture, an avocado is actually high in fiber and contains about 14 grams per fruit.
Eating avocado can prevent constipation and help maintain a healthy digestive tract, lowering the risk of colon cancer.
High-fiber foods are important for anyone who suffers from digestive tract issues because the fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the main cause of some digestive disorders.
Apart from their health benefits, avocado fruits are also very tasty and versatile. For recipe inspiration, check out this post!
Keeps blood sugar steady
By adding a slice of avocado to your sandwich, not only are you making it more delicious, you’ll also reap the many health benefits of this amazing fruit. One of which is keeping your blood sugar levels in check.
Its fat slows digestion, making it easier on your blood sugar, and its soluble fiber also helps stabilize blood sugar levels to help fight insulin resistance.
A recent study found that people who ate half an avocado everyday reported feeling more satisfied for a longer period of time with less of a desire to eat afterward. In addition, avocado consumption didn’t rise blood sugar levels. Researchers believe this is evidence that the fruit could be beneficial in the maintenance of weight and diabetes.