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the benefits of avocado for health

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Benefits of avocados

Health benefits of eating avocado

Among the health benefits of eating avocados are the following:

Avocado benefits for cholesterol

Eating avocado may help reduce cholesterol and triglyceride levels in the body, as one study published in the (Archives of Medical Research) journal showed the effect of a diet high in monounsaturated fatty acids on blood fats, and the study was conducted on 15 healthy people and 35 patients with high cholesterol; They were provided with a diet rich in avocado, and the results of the study showed the following:

  • A decrease in the level of triglycerides in the blood by up to 22%.
  • Reducing bad cholesterol by up to 22%.
  • An increase in the level of good cholesterol in the blood by up to 11%.

It is worth noting that most studies on the benefit of avocados in lowering triglycerides and cholesterol levels in the blood were conducted on a small number of people.

the benefits of avocado oil

Avocado benefits for prostate cancer

One of the laboratory studies published in the Journal of Nutritional Biochemistry in 2005, in which prostate cancer cells were exposed to avocado extract, which contains vitamin E or what is known as tocopherol, and several carotenoids, such as lutein and zeaxanthin, Alpha-carotene, and beta-carotene, and the results of the study showed the following:

  • A decrease in the growth of prostate cancer cells, means that avocado extract may reduce the risk of prostate cancer.
  • The absorption of these carotenoids into the blood is improved, as avocados contain monounsaturated fats and other phytochemicals.

Avocado benefits for osteoarthritis

A study published in the journal (The Physician and Sportsmedicine) in 2010 demonstrated the role of nutritional supplements consisting of avocado and soybeans in alleviating symptoms in people with osteoarthritis of the hip or knee.

Avocado health benefits

Is avocado fattening? On the contrary, avocados may help lose weight when eaten in moderate quantities, because it contains a good amount of monounsaturated fats and dietary fiber, according to a study published in the journal (Nutrition) in 2013, and conducted on 26 overweight people. Eating half an avocado during lunch helps to feel full for 3 to 5 hours after eating.

But it is worth noting that healthily losing weight depends on following several steps, and it is not possible to rely on one food or method alone, just as there is no single cause for obesity or weight gain, there is no single solution to losing weight either.

Avocado benefits for pregnant women and fetus

A pregnant woman eating avocado improves her health, the health of her fetus, the results of her birth, and the quality of breast milk, due to the following:

  • It is distinguished from other fruits and vegetables by its high content of important nutrients, such as potassium and folate, which mothers’ diets usually lack.
  • It contains a high amount of fiber, monounsaturated fats, and fat-soluble antioxidants.

But it is worth noting that there is not enough information about the safety of eating avocados in medicinal doses for pregnant and lactating women, so it is recommended to consume them in moderate food quantities only during these stages.

Avocado benefits for bodybuilding

Avocado benefits for bodybuilding

Among the benefits of avocado for bodybuilding are the following:

  • It may help to improve the level of fats in the blood and improve the absorption of nutrients, due to its high content of healthy fats, which the body stores, and then use as a source of energy when exercising.
  • Fiber makes up about 80% of the carbohydrate content in avocados, which contributes to maintaining energy levels in the body.
  • It is a good source of B vitamins, which play a role in energy production in the cells of the body.

It is worth noting that avocado can be used in meals to relieve muscle cramps, due to its potassium content. For example, mashed avocado can be used when making sandwiches instead of mayonnaise, and it can also be chopped and eaten with salads.

Avocado nutritional components

The following is a statement of the nutritional components of avocados:

Rich source of unsaturated fats

Avocado is distinguished from other fruits by being a rich source of healthy fats; The monounsaturated fats make up 15% of them, and the polyunsaturated fats make up about 3% of them, so this fruit provides the body with unique and health-promoting elements.

Rich source of folic acid

One serving of avocado, which is equivalent to 1/3 of one fruit, or approximately 50 grams of avocado, covers about 15% of the recommended daily intake for an adult person of folic acid, and the importance of folic acid lies in its necessity for cell growth and is necessary during pregnancy. specifically; Its deficiency may increase the fetus’s risk of spinal defects and neural tube defects.

Rich source of vitamins and minerals

Avocado contains many vitamins and minerals. A whole avocado is a good source of vitamin E, vitamin C, vitamin K, vitamin B2, vitamin B3, and vitamin B5. It also provides many important minerals, including Magnesium, potassium, copper, and manganese.

Rich source of dietary fiber

As 100 grams of an avocado provides the body with approximately 27% of the recommended daily amount of fiber, and it is worth noting that there are two different types of fiber in the avocado fruit, distributed by 25% water-soluble fiber, and 75% for insoluble fiber in water.

Rich source of antioxidants

Avocado is rich in some types of antioxidants, including; Lutein, which reduces the risk of age-related macular degeneration, maintains skin tissue, and reduces the development of cataracts, or known as white water in the eye, and avocado also contains some antioxidants. Other oxidants, such as zeaxanthin and glutathione.

Avocado side effects

Avocado safety degree

Avocados are generally considered safe for most people when eating them in moderate amounts, and potentially safe if taken in medicinal quantities for up to two years. There is enough information to determine the safety of pregnant and lactating women taking avocado in medicinal amounts, so they are advised to eat it in a moderate amount.

Avocado FAQ

Does avocado cause harm to diabetics?

It should be noted that there are no scientific studies that show the harms of eating avocados for diabetics in a special way. On the contrary, avocados are a good source of healthy fats that slow down the digestion of carbohydrates, thus maintaining stable blood sugar levels, and it is worth noting that Avocados are also rich in fiber, which may contribute to reducing the risk of diabetes and its complications.

what are the benefits of avocado

What way to eat avocado?

Avocados can be added to many meals in several ways to enhance the nutritional value eaten, through the following:

  • Eat it with seasonings such as salt and pepper.
  • Fill half of an avocado with eggs or meat and grill it to a point.
  • Chop it up and add it to the eggs while frying.
  • Put a slice of it on toast and sandwiches as a substitute for butter.
  • Use it during the preparation of pies and baking.
  • Use it to make guacamole as mentioned above.
  • Use it pureed as a substitute for mayonnaise or by making hummus with avocado.
  • Add it to the authorities.
  • Use it as a main ingredient in making soup, or add it to soups.
  • Serve grilled or fried avocado slices as a side dish instead of fried potatoes.
  • Use it to make juices, pickles, and ice cream.

What are the benefits of avocado butter?

Eating regular butter may increase the risk of health problems, so eating avocado butter instead reduces this risk, because it contains fatty acids that are beneficial to health, and because it contains fewer calories than regular butter as well. Avocados may be the best way to increase the shelf life of avocados, as no changes were noticed in the avocado butter when it was kept for a month without adding any preservatives.

What are the benefits of avocado oil?

Avocado oil has many health benefits, as it is used in the food and cosmetic industries, and its content of healthy fats is linked to benefits for the heart and blood vessels, and it also has some anti-inflammatory properties, and it is also beneficial for the skin. It is worth noting that avocado oil lacks many nutrients, Such as carbohydrates, fiber, protein, and most minerals and vitamins.

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