Voted the healthiest food by doctors and dieticians, the avocado is packed with all the health benefits that you’ve been looking for
What differentiates the avocado from other fruits is that despite its high fat and calorie content (138 calories and 14.1g fat in half a medium-sized avocado which makes it one of the fattiest plant foods), it has achieved “superfood” status for its superior health benefits.
10 Health Benefits of Avocado That Makes It A Superfood
1. Cardiovascular health: While 77% of its calories come from fat, the majority comprises of oleic acid, a monounsaturated fatty acid which reduces dangerous LDL cholesterol in the blood while increasing the favourable HDL cholesterol.The fats in avocado resist heat-induced oxidation which makes avocado oil a healthier cooking oil.
2. Weight loss: Avocados have a high fibre content (7 grams of fibre in a 100 gm serving), with almost 25% of the fibre being soluble fibre. Plus the monounsaturated fatty acidsare not stored as fat and work as slow burning energy, leaving you feeling full for longer.
3. Blood pressure: Potassium is important to keep blood pressure levels at its best behaviour, but unfortunately, most people do not get enough of this mineral in their diet. This could increase the risk of heart attack, stroke and kidney disease. Avocados have a richer potassium content than bananas. The oleic acid and dietary fibre in avocados further help normalize blood sugar levels.
4.Cancer prevention: Avocados are filled with antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin which protect the cells against free radical damage.
5. Diabetes control: Living with diabetes? Make avocados an essential part of your daily diet and see your ‘bad’ LDL cholesterol drop and the ‘good’ HDL cholesterol go up thanks to the oleic acid content. The high monounsaturated fats also help reduce high triglyceride levels and improve insulin function andblood glucose levels.
6. Soft, healthy skin: The monounsaturated fats and omega-9 fats improve the skin appearance by maintaining the moisture in the epidermal layer and repairing damaged skin cells. A healthy intake of monounsaturated fat is important to regulate sebum production to control unwanted acne and blackheads. If you are pressed for time and are unable to use avocado face packs, learn to incorporate a moisturising cream like Olay Total Effects Day cream in your routine that also has anti-ageing properties.
7. Arthritis treatment: The high levels of monounsaturated fats, phytosterols, antioxidants like vitamin E, vitamin C and various carotenoids help curb the inflammation that causes arthritis.
8. Constipation: The high soluble fibre content kicks the bowels into action and improves digestion.
9. Pregnant women: A higher concentration of folate (folic acid) is one of the most important avocado benefits for women, both before and after pregnancy.
10. Better eye health: Eyes are something we pay the least attention to but an avocado-rich diet can do that job as not only are they rich in antioxidantsincluding Lutein and Zeaxanthin, but also increase antioxidant absorption from other foods. Lutein and Zeaxanthin reduce the risk of macular degeneration and cataracts.