Health benefits of eating 1 avocado a day: – An apple has long been a cure for various diseases but research and studies conducted that avocados also have the same benefits. Consumption of an avocado every day can reduce cholesterol and various other diseases.
This fruit can give you the sensation of being full if consumed so that it is often used as a snack between meals. Consuming it can also help us maintain our daily food portions.
This makes health experts advise us to consume it once a day. In addition to consumption, the benefits of avocados can also be obtained by using products that contain the good nutrition of avocados, ranging from facial care products to hair care products.
You may not have known that avocado developed its reputation about 10,000 years ago. It was written about by Martín Fernández de Enciso in Seville at the earliest in the early 1500s. And before the fruit was spread to Europe and America through the Spanish colonies, it was already consumed because of its taste and health effects.
24 Proven Health Benefits Of Eating 1 Avocado A Day | Nutrition Facts
When we talk about the benefits of eating an avocado every day, it doesn’t mean that it will suddenly bring you perfect health. It means that people who eat avocados tend to be more aware of their health and pay more attention to what they eat and how much they exercise.
These are the results of a survey conducted by 17,500 respondents in the United States. If you eat avocado every day, you are likely to be aware of a healthy lifestyle and a diet that is right for your body! Avocado has huge benefits for both your health and your sporting performance.
Just do the right preparation and you can supplement great food in your diet! Avocado is easy to digest, but extremely energy-efficient, very rich in fatty acids and proteins, and has a high fiber and water content, which is excellent for digestion.
Therefore, it provides very nourishing and long-lasting nerve energy to the body without feeling full after consuming it. The other benefits of avocado are as follows
1. Lowering cholesterol
Many studies have been conducted regarding the effect of avocado which shows that avocado is very beneficial for human health. Since then avocado is popular as a superfood, therefore, it has been used in everyday diet.
One of the research conducted shows that avocados can quell bad cholesterol. The researchers invited 45 people with obesity problems to become study participants. Dozens of people are then required to eat one avocado every day within a predetermined time period.
Each participant was divided into several groups with different menus and eating patterns. The result, these participants showed a decrease in bad cholesterol levels in the body. This means that nutrients in avocados are proven able to suppress bad cholesterol in the body.
2. Reducing the risk of cancer
Professor of nutrition Penny Kris Etherton said that avocados also have the potential to reduce the risk of cancer. Prof. Etherton said the risk of cancer could be reduced by reducing some of the causes.
One cause of cancer is the accumulation of bad cholesterol which is slowly oxidized to the blood in the body. The avocado has phytochemical ingredients that help to prevent cancer.
A protein compound called glutathione and xanthophyll lutein (both found in avocados) has been linked to a reduction in the risk of oral cancer. Preliminary examinations also give reason to hope for a reduction in breast and prostate cancer.
The list of antioxidant and anti-inflammatory compounds in avocados is impressive and it is almost impossible to determine which one has the greatest effect.
Studies have been widely conducted on mouth, skin, and prostate cancers, and the results show that instead of metastasis, organic compounds in avocados cause cancerous cells to be exposed to apoptosis (automatic cell death).
Not only the fruit can be eaten directly, but avocados can also be added as a mixture when eating bread, vegetables, or fruit salad mixture. Try to eat avocados naturally and don’t add lots of sugar and artificial sweeteners.
3. Reduces the risk of heart disease
Heart disease is the number one killer in our modern society. The good thing about this is that the number of deaths could be reduced with some lifestyle changes: a healthy diet and regular exercise.
According to research, avocado has a positive effect on the cardiovascular system, for example, lowering saturated fats and increasing unsaturated fats. Excessive intake of saturated fats (more than 10% of total calories a day) can increase LDL and HDL and cholesterol.
However, avocado lowers LDL (bad) and increases HDL (good) cholesterol. A 2018 study published in the U.S. Journal of Clinical Nutrition found that those who consumed avocados had higher levels of good cholesterol.
There is more evidence to support the finding that monounsaturated fats, such as those found in olives and nuts, are healthier than the saturated fats found in butter, dairy products, and meat.
According to health studies, if 5% of your daily energy intake consists of unsaturated fats, you reduce the risk of heart disease by 15%. In addition, consuming monounsaturated fats instead of unsaturated fats reduces mortality – not only death from cardiovascular disease but also cancer and neurodegenerative diseases.
Nearly three-quarters of the fats in avocados are mononepipitated fats that not only protect the heart but also strengthen the immune system and reduce the level of inflammation in the body.
Avocado is also an added bonus to good heart health, as it is naturally cholesterol-free, low in sodium, high in potassium and an excellent source of fiber.
4. It will be easier to lose weight
An avocado with an average calculation contains 322 calories. More than half of this comes from unsaturated healthy fatty acids, namely from oleic acid. This is a helpful feature in losing weight. Because it allows you to stay full for a long time after eating.
Especially when you consume half avocado at breakfast; You will find that you do not need to snack for a long time. The avocado helps keep your BMI at the right level.
A recent study reports that avocado gives a long-term feeling of fullness, reducing calorie intake. Avocado also contains a large amount of metabolic fiber, which promotes weight loss, as a single fruit contains 14 grams of fiber. In the event of significant weight loss, avocado can also help to improve well-being, as it is a cardiac enhancer.
5. Protects eyes and skin from aging
Avocado is the source of lutein, a phytochemical that accumulates in the eye. Lutein has been found to provide protection against another phytochemical zeaxanthin against common eye diseases in the elderly, such as age-related vision impairment.
In 2017, an American study discovered that people who consumed 6 avocados a day had higher levels of lutein in their blood. Lutein is also found in larger amounts in eggs.
In addition, these two nutrients keep your skin healthy and soft and even help you utilize carotenoids.
6. Avocado has a healthy vegetable fat
The biggest advantage of avocado is that it is a very healthy source of vegetable fat. 20-30% of the weight of avocados is fat, which is a very healthy fat. The body needs fat on a daily basis because it needs to get 30% of its energy from fats.
When you eat fat, your brain gets a signal to turn off the feeling of hunger. Fat is vital for every cell in the body. Did you know, for example, that the brain is 60% fat?
Eating healthy fat will make your skin look beautiful, help you absorb minerals and vitamins, stimulate your immune system, and have a good effect on your nervous system.
7. Avocado is one of the best alkalizes besides raw tomatoes
Because avocado is high in water and contains acid-neutralizing minerals such as magnesium, copper, iron, calcium, potassium, and other trace elements. It is a popular ingredient in the alkalizing diet, one of the most alkalizing foods.
8. Helps improve bowel function
The human intestine is home to 100 trillion bacteria. Nutrition supports the complex intestinal ecosystem that plays such an important role in our health.
One such nutritional factor is the fiber found in plant-based foods, which is found in fruits, vegetables, and whole grains such as whole grain bread, whole oats, barley, wheat, corn, and quinoa.
Many people do not reach their recommended daily fiber intake, which can cause several problems in our bodies. The intestines require different types of fibers to stay healthy. Depending on this, it is worth consuming up to 20 g of fiber per day for women and 25 g of fiber for men.
Avocado fiber is a unique combination of insoluble fiber and soluble fiber. The soluble fiber acts as a cleanser and helps absorb the fluid in the gut, forming a soft, gel-like substance to combat constipation. The insoluble fiber acts like a broom to help cleanse the intestines of toxins.
Moreover, it stimulates the stomach and digestive juices, so that the nutrients are absorbed most effectively and quickly. Finally, they reduce symptoms in cases such as constipation and diarrhea.
But fiber consumption has many more benefits: it can play a role in preventing colon cancer and even help you lose weight. The fibers of the avocado and the monounsaturated fats it contains can help achieve a flat stomach.
9. Increase brain function
In the study, people who consumed avocado daily significantly improved their memory, cognitive, and problem-solving abilities.
In avocado, lutein, in combination with monounsaturated fats, fiber, and other bioactive compounds such as carotenoids and tocopherols, has a particularly beneficial effect on healthy brain function.
10. Helps to eat healthier
In analyzing national health and nutrition study data in the U.S., researchers found that, in general, avocado eaters have a healthier diet and a more positive health status than those who do not consume avocados.
For example, avocado lovers have significantly higher intakes of fruits, vegetables, and good fats. They also tend to consume more vital nutrients, such as 36% more dietary fiber, 23% more vitamin E, 13% more magnesium, 16% more potassium, and 48% more vitamin K.
So consuming avocados not only has many health benefits, but also a great support for diet and weight loss. Avocados can be enjoyed almost all year round, as they are available from spring to October, and the darker-shelled Hass variety is available from March to November.
11. Prevents the development of osteoporosis
Half of the avocado provides a daily required vitamin K intake of approximately 25%. The benefits of this vitamin are often overlooked despite the fact that vitamin K is considered important for bone health.
If you eat foods that contain enough vitamin K, they can promote bone health by increasing calcium absorption and reducing the excretion of calcium by urine.
12. Arthritis treatment
The anti-inflammatory properties of avocado are perhaps their most valuable qualities, and thanks to the extensive phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids.
They prevent inflammation in the tissues, joints, and muscles. Again, a study showed that a 300 mg avocado and a soybean-based dietary supplement may be beneficial for patients with hip or knee osteoarthritis.
13. Skin and hair care
Avocados are full of nutrients that are useful for maintaining healthy skin. It enriches dry, cracked, or damaged skin. They are also used in various cosmetic products as they can nourish the skin with essential vitamins and make them radiant.
It is also used in the nutrition of dry and damaged hair. Many people use avocados to prepare skin and hair masks as natural cosmetic products. First of all, avocado oil is helpful in treating plaque psoriasis.
Beta-carotene and lycopene are two organic compounds found in large quantities in avocados. Both are effective in eliminating skin health and signs of premature aging.
14. Kidney health
Diet plays a very important role in maintaining mineral and fluid balance in those with chronic kidney diseases. One of the kidney’s jobs is to keep the blood potassium level balanced by filtering it out through the urine. Both too much and too little potassium in the blood can be problematic.
Too much potassium can cause hyperkalemia, a condition that can interrupt heart rhythm, among other things. Too little potassium, on the other hand, goes beyond normal muscle function. Since the heart is also a muscle, it goes beyond normal heart function.
Thus, it is important to maintain a balanced potassium level. Avocado is very rich in potassium and is therefore perfect for those who have too little potassium in their blood. Potassium is important for maintaining fluid balance in chemical channels for cells and organs.
This fluid balance is also vital for the functioning of the kidney, which manages the movement of fluids and toxins in the body.
15. Rich source of vitamin K
A vitamin K deficiency is not very common, but it often occurs in newborns. It can lead to a bleeding disorder known as vitamin K deficiency bleeding disorder. This is mostly due to insufficient intake of vitamin K during pregnancy.
The inclusion of avocado in the diet of a pregnant woman can help reduce the risk of this disease in the newborn child because avocado is one of the rare fruits with a very high amount of vitamin K.
16. Balanced blood sugar
As you know, sugar is a kind of poison that shortens a person’s life, causes various health problems, and causes weight gain. At this point, avocado extends the helping hand. Because in a medium avocado there are only 2 grams of sugar.
If we think about it, this is much less than all other fruits contain. This feature of avocado ensures that blood sugar is in balance. If we set up the sentence from another angle, it will prevent you from going through hunger crises when your blood sugar is not in balance.
We all know how monitoring of blood sugar is important for people with diabetes. Therefore, doctors recommend people with diabetes to eat foods that have significantly lower levels of carbohydrates and sugar.
Avocado meet both the criteria. According to the United States Department of Agriculture, ordinary avocados contain about 17 grams of carbohydrates, which is less than apples or bananas.
It is also recommended to combine avocados with other foods to prevent an excessive increase in blood sugar. Unsaturated fats and fiber, which is rich in avocados, our body digests longer, which is why the absorption of carbohydrates consumed with other foods decreases.
17. It increases the number of nutrients you get from the vegetables you eat by multiplying.
The benefits of eating vegetables are indisputable. But in order to really benefit from vegetables, it is very important that you digest well. Vitamins A, D, E, K, and antioxidants such as lycopene, beta carotene can only be dissolved in oil.
The healthy oils contained in avocados allow you to take maximum advantage of these vitamins. Research shows that adding avocados to salads increases antioxidant absorption by 2.6 to 15 times.
In addition to being a food store itself, avocado dramatically increases the amount of food you get from other vegetables you eat.
18. Protection from disease and infection
Avocados are a great source of B vitamins, which help prevent disease and infection, as reported by WebMD magazine. They are also rich in vitamins C and E, plus natural plant chemicals that may help prevent cancer.
Because of its high antioxidant content of phytochemicals (such as lutein and zeaxanthin), avocados can help prevent macular degeneration, according to a report by Ware magazine.
19. Sleep better
Nutritionist Elise Muscle in the US says avocados not only taste great but also contain magnesium (19.5 milligrams per half of an avocado), which experts consider to be an anti-stress nutrient.
20. Good for pregnancy
Pregnant moms have many good reasons to eat avocado. One of the first signs of pregnancy is morning sickness, with symptoms such as nausea and vomiting early in pregnancy.
Avocado contains vitamin C, which helps fight these symptoms. In addition, avocados contain a variety of nutrients that are important to the baby. Among other things, calcium, potassium, magnesium, and zinc, to name a few.
These are, among other things, important for the brain to develop optimally. Another common symptom of pregnancy cramps, often in the leg muscles. Avocado has a high potassium content, which promotes normal muscle function and fights cramps.
Extra calories are required during pregnancy to feed the baby. Avocado is one of the fruits that have the most calories, and with its nutritious content, it is perfect for pregnant women.
It contains, among other things, omega-3 and omega-6 fatty acids, which have been shown to have positive effects on the baby’s cognition and vision.
21. Reduces the likelihood of depression
Depression is often caused by a chemical imbalance, which can interfere with hormones and neurotransmitters in the brain. Neurotransmitters are chemical substances that the brain produces to transmit nerve signals. Diet can be part of the cause of chemical imbalance.
One of the most important neurotransmitters that mental health is serotonin. Many antidepressants try to increase serotonin levels in the brain.
However, this can also be done to some extent naturally. Avocado contains the substance tryptophan, which is one of the ingredients of serotonin. Eating avocado can thus naturally increase serotonin levels in the brain, thus reducing the chance of depression.
22. Strengthens the liver
One of the best sources of antioxidant glutathione is avocado. The liver uses this antioxidant to filter out harmful substances and prevent damage.
Those with chronic liver diseases often have low levels of glutathione, usually due to repeated liver damage such as alcohol. Therefore, this antioxidant is often used in the treatment of liver damage.
23. Avocados have anti-fungal properties
Often, health problems are associated with fungal infections caused by overgrowing pathogenic yeast. To get rid of these infections, the first thing we should do is starve to death. Pathogenic yeasts, such as Candida, feed on sugar, carbohydrates, and other yeast-rich foods.
This means that we must not consume sugar, soda, alcohol, dried fruit, fruit juice, fermented food, vinegar, and mushrooms. So what should we eat if all of the above is prohibited?
Everything else, but also a few pieces of avocado! Avocados contain a small number of carbohydrates and sugar, which is very good for removing fungal and yeast infections.
24. Avocado is a store of vitamins and minerals
Now let’s get to where all these health benefits of avocado come from. Avocado is literally a storehouse of vitamins and minerals. It contains B5, B6, C, E and K vitamins as well as healthy fats.
It has another feature that it contains more potassium than bananas therefore it is also known as potassium storage. Avocado also contains magnesium, manganese, iron, and zinc.
Source: healthline.com, medicalnewstoday.com, webmd.com