7 reasons to eat avocados every day

Published At: 31 January 2020 , 12:11 PM

Avocado is a unique and one of a kind fruit (yes, this is a fruit, if you did not suddenly know), which consists not only of carbohydrates but also contains a large amount of healthy fats. According to research, regular consumption of avocados improves digestion, cardiovascular system, and many other health indicators. Below are just seven reasons why you need to eat avocados every day.

Avocado is rich in vitamins.

Avocado is known for its incredibly high nutritional value due to the content of a large number of vitamins in it. So, in 100 grams of avocado, you can find vitamin K (26% of the daily norm), folic acid (20% of the daily standard), vitamin C (17% of the regular pattern), potassium (14% of the daily norm), vitamin B5 (14% of the daily standard), vitamin B6 (13% of the regular pattern) and vitamin E (10% of the daily norm).

Also, it contains a healthy amount of magnesium, manganese, copper, iron, zinc, phosphorus, vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). And although it contains 9 grams of carbohydrates (also: 2 grams of protein, 15 grams of fat and 160 calories), most of them are fiber, which is hugely beneficial for the body.

Avocados contain more potassium than bananas.

Potassium is a nutrient that helps maintain muscle strength, promotes cellular metabolism, and normalizes the functioning of the nervous and cardiovascular systems. Some studies show that potassium in the diet is associated with low blood pressure, which significantly reduces the risk of diseases such as strokes, kidney failure, and heart attacks. At the same time, potassium is the same mineral that we often get less from the diet, so guacamole as a supplement to lunch can solve this problem.

Avocados Can Lower Cholesterol

Blood markers are known to be associated with increased health risks. In particular, these are cholesterol and triglycerides, which provoke inflammation in the body and affect blood pressure. Studies have shown that regular consumption of avocados can significantly reduce bad cholesterol (up to 22%) and increase good cholesterol (up to 11%), as well as reduce the amount of triglycerides (by 20%).

Even though these studies were small (with the participation of 10-40 people) and short-term (1-4 weeks), these results, however, are impressive. Especially when you consider how accessible avocados are today, and how easy it is to integrate them into any, even diet, nutrition system.

Avocado is good for eyesight.

Not only does avocado increase the absorption of antioxidants from other foods, but it is also rich in antioxidants on its own. In particular, it contains substances such as lutein and zeaxanthin, which are extremely important for eye health. Scientists have proven that these pigments of the carotenoid group are associated with a reduced risk of cataracts and macular degeneration, diseases that often found in older people.

Avocado Can Prevent Cancer

Some studies suggest that avocados may be useful in reducing the side effects of chemotherapy on blood lymphocytes. As part of a scientific experiment, scientists were able to conclude that regular consumption of avocados inhibits the growth of prostate cancer cells. However, taking this information into account, it is essential to bear in mind that these studies were performed on isolated cells so that the conditions of their existence in the human body can significantly affect the results.

Avocados can relieve arthritis

There are several types of arthritis, but often joint inflammation is a chronic problem that a person has to fight for a long time. Studies have shown that avocado extract can relieve symptoms of bone arthritis (osteoarthritis), including drawing pain, an increase in joint volume, and bone outgrowths. However, whether avocados in the diet can have the same effect remains to be seen, since studies on this subject have not yet conducted.

Avocados help you lose weight

There is some evidence that avocados will be an excellent choice for those who want to get rid of extra pounds. In one study, people divided into two groups: moreover, the diet of one group differed from the other solely by the presence of avocados. After some time, the subjects asked a series of questions related to hunger and satiety.

It turned out that people who consumed avocados felt 23% more satisfied and noted a 28% lower desire to eat over the next 5 hours. Use these avocado features when you can’t fully dine, and overeating at dinner does not threaten you.