19 Useful Health Benefits of Avocado
Avocado may not be a favorite of those who do diet due to high calorie content, but this superb fruit is difficult. Some people consider it a vegetable but it is actually a fruit.
In fact it is a large berry related to the family of Lauracei’s flowering plant, including cinnamon, camphor and bay laurel. This fruit is native to Mexico and Central America and is widely cultivated in tropical and Mediterranean climate. Avocado is basically the size of the pear, the size of the egg or spherical fruits, which are the bodies of bright green-leather muscles and the central ones are centrally.
They are smooth for smooth skin with skin with black colored colors from black. Unlike other fruits, avocado is not cooked on the tree but after taking proper temperature and humidity to be soft, it requires 4 to 7 days. This fruit is also known as ‘crocodile pear’ due to the dark and thick green roughly textured skin.
The butterfly texture and the versatile flavor of the avocado fruit make them suitable for eating alone. Cooking often makes them bitter. However, they can easily make part in the form of salad, smooth, juice and meat alternatives in jam or sandwich. In fact, they are considered one of the most healthy foods because they contain more than 25 important nutrients, vitamins, minerals and beneficial phytonutrients.
Types of avocados
Avocados can be basically classified into 3 types based on the location of origin, in which there are many varieties of each type.
- Mexican or Semi-tropical: These are small fruits of approximately 6 to 10 ounces. Those bright purple papers become thin in turn.
- Guatemala or sub-tropical: These are medium-sized pear shaped fruits, which are accompanied by a hard green shell that turns purple black or copper violet on the ripe.
- West Indian or tropical: They are large round fruits weighing 2 pounds with a smooth shiny skin.
There are many varieties of avocados, which vary in taste and appearance. Some popular varieties are Hans, Bacon, Guevte, Pincarton, Nabal, Gwen, Reid, etc. California avocados are small and have a butterfly, nut taste, while Florida varieties are larger with light fruit flavor and low fat content.
Health Benefits of Avocado :
A wide variety of nutrients in avocados gives you many health benefits. In fact, studies have proved that those who eat this creamy fruit are healthy compared to their counterparts.
Vitamin B6 and folic acid contained in avocado regulates the levels of homocysteine, thus decreasing the risk of heart disease. It also contains vitamin E which prevents the oxidation of cholesterol and potassium which regulates blood pressure. Phytosterols reduce cholesterol absorption while dietary fiber regulates blood sugar. Avocado is a major source of monounsaturated oleic acid, which has been found to reduce dangerous low density lipoprotein (LDL) and increase beneficial high-density lipoprotein (HDL) cholesterol. These all nutrients play an important role in maintaining a healthy heart in avocado.
Evocado carotenoids is an excellent source of lutein, an antioxidant that protects the eyes from oxidative damage – thus preventing loss of vision, cataracts and macular decomposition.
Inflammation is mainly responsible for most non-infectious diseases. In avocados such as polyphenol and flavonoids, phytonutrient compounds have anti-inflammatory properties that reduce the risk of inflammation and decomposition disorders.
A compound called beta-cystorol in avocados has been found to be effective in reducing blood cholesterol levels. Avocados also contain oleic acid which helps reduce cholesterol levels. In one study, it was seen that the consumption of avocado rich diet has resulted in a decrease in total cholesterol levels, including an increase of 22% in LDL cholesterol and an 11% increase in HDL cholesterol.
Avocado is placed on top of the brain’s healthy foods that can prevent Alzheimer’s disease. It contains folate which prevents the formation of brain tungs which are responsible for Alzheimer’s. Brain Healthy Omega-3 fatty acids prevent natural vitamin E as well as prevent Alzheimer’s disease and it can be reversed in earlier stages.
According to some studies, regular consumption of avocado can prevent the development of prostate cancer. They contain oleic acid which is effective in preventing breast cancer.
The nutrients contained in avocado and the enzyme help in reducing swelling in the stomach and reducing the intestinal layer. They also improve body nutrients and carotenoids absorption capacity.
Bad breath treatment:
Avocado is considered to be a remedy for a great natural mouth wash and bad breath. This is because it cleanses the intestine, which helps to prevent coated tongue and bad breath.
Beneficial for Diya
betes: Monounsaturated fat in avocado can stop or reverse insulin resistance, which is the source of type 2 diabetes while high-soluble fiber helps prevent blood sugar spikes. Avocado is especially beneficial for diabetes because oleic acid is known for its good ‘LDL’ ability to reduce cholesterol while ‘good’ HDL raises cholesterol. Monosocial saturated fat can reduce the level of high triglyceride and improve the insulin function. Thus, avocado consumption can reduce the risk of cardiovascular disease, which is high in diabetics.
Beneficiary in pregnancy:
Folic acid is important for pregnant women, so that the fetus can develop his brain and other organs. Health experts often prefer natural folate instead of synthetic extracted folic acid. Avocados are rich in folate, this provides about 23% of the recommended daily value of B vitamins. High amount of folate helps prevent birth defects such as neural tube defects and spina bifida.
Osteoarthritis and rheumatoid arthritis are painful situations which are characterized by joint swelling and swelling. High levels of antioxidants such as monounsaturated fats, phytosterols and vitamin E, vitamin C and many carotenoids help reduce swelling, which often leads to rheumatism. Phytosterol connective tissues such as stamamasterol, campesterol and beta-cytosterol are included in the prevention of additional pro-inflammatory prostaglandin E2 (PE2) synthesis.
Evocados is generally considered to be fat due to high calorie content. However, it can be considered for weight loss because research has shown that monounsaturated fatty acids are likely to be used as slow-burning energy stored in body fat. With healthy dietary fiber, these healthy fats promote the feeling of saturation, thus decreasing your appetite. Due to high calorie intake, the ovono is the best food for people with low weight. It helps in increasing the weight of healthy calories in contrast to other calorie foods. There is no excess saturated fat and sugar. Thus, this fruit is beneficial for weight management.
Avocado Advantage for Skin:
Avocados contain almost all nutrients which are important for healthy skin. Being the world’s most accurate and nutritious food, Avocado provides some amazing benefits for your skin.
Avocado for flawless skin:
The high content of vitamin A in avocado helps in removing dead cells from the body. Vitamin C, being an antioxidant, is involved in the construction of Alistine and Collagen, which binds your skin cells together and maintains the firmness of the skin. There is also an amino acid called glutamine in avocados that cleans and protects your skin from environmental damage.
Great Moisturizer for Dry Skin:
Apart from being antioxidant, Vitamin C is a great natural moisturizer that can improve dry skin condition. The high content of oleic acid maintains moisture in the epidermal layer of the skin, making it soft and moisturized. Avocado oil for skin is a great moisturizer that can soften dry skin and is often used as a component in massage lotion. Due to being easily absorbed, it can penetrate deep into the skin layers to clean and restore nutrients. Avocados have humble properties that can pull water from the skin and make it more useful, making it fat. You can prepare your body’s moisturizer by mashing only 1 or 2 avocado and by adding honey or any essential oil. Apply it to your skin and leave it for 20 to 30 minutes. Rinse off with warm water.
Protects skin from aging:
Avocados help eliminate antioxidant toxins, which are responsible for premature aging and skin wrinkles. Vitamin E is a fat-soluble antioxidant that helps prevent free radical damage to oxidizing fats in your skin cells, which causes the skin to become aging. You can apply the mashed avocado to the face mask for approximately 20 minutes. This will remove the accumulated poisonous substances and simultaneously save skin aging from time to time.
Treatment of sunburn:
Vitamin E in Avocados plays an important role in reducing the harmful effects of UVA and UVB radiation by contact with the sun on the skin. Avocado oil can be used as a natural sunscreen to protect your skin from UVA and UVB rays of the Sun. This oil can also reduce the pain and chafing in sunlight. You can also apply avocado at the right place to reduce pain and treat sunburn.
Avocado Advantage for Hair:
Sufficient nutrition is important for the maintenance of hair health and proper development. Being an amazing source of important nutrients, Avocado provides the following benefits to your hair.
Avocado for shiny hair:
Avocados are a good source of healthy fats such as Omega-3 and Biotin (Vitamin B) that can give you shiny hair. Healthy oils in avocado moisturize and soften the dry and brittle hair while Vitamin E provides natural glow to your traces. To achieve these benefits, you can combine a mashed echocado with an egg and any essential oil of your choice; Massage this mixture on your hair and scalp. Usually leave for about 20 minutes, and shampoo and condition.
Treatment of Hair Loss:
Lack of vitamin due to hair loss is due to external stress or damage caused by extreme heat, sun exposure or cold. Chemically loaded hair products or styling equipment
Spoon curd and 1 tablespoon josba oil. Apply this paste on the salt hair which focuses on the ends of the hair and wrap your hair with a plastic cap for approximately one hour. Shampoo and condition as normal.19. Avocado Conditioner: avocado conditioner can combat your hair soft and makes it more elastic because aridity high fat content and breakdown of avocado. You can prepare avocado conditioner at home by mash avocados and add enough water to get paste like stability. After shampooing your hair, apply this conditioner and leave for 5 to 10 minutes before washing with hot water. Avocado nutritional value: avocado definitely one of the nutrients as vitamins A, B, C, E, and, copper, iron, phosphorus and fiber as well as potassium, protein and beta-Saitosterol, Glutathion and lutein Such as beneficial phytochemicals such as minerals. Its nutrition profile can be explained as follows.
For a detailed analysis of nutrients see the table below: Avocado (Persia USA), deny seed and skin, nutritional value per 100 grams. (Source: USDA National Nutrient Data Base)
RDA principle nutritional value percentages
Energy 160 kg cal 8%
Carbohydrate 8.53 g 6.5%
Protein 2.0 g 3.5%
Total fat 14.66 g 48%
Cholesterol 0 mg 0%
Dietary fiber 6.7 g 18%
Folts 81 μg 20%
Niacin 1.738 mg 11%
Pantothenic acid 1.389 mg 28%
Pyridoxine 0.257 mg 20%
Riboflavin 0.130 mg 10%
Thiamine 0.067 mg 5.5%
Vitamin A147 IU 5%
Vitamin C 10 mg 17%
Vitamin E 2.07 mg 14%
21 μg of vitamin 17.5%
Sodium 7 mg 0.5%
Potassium 485 mg 10%
Calcium 12 mg 1%
Copper 0.19 mg 21%
Iron 0.55 mg 7%
Magnesium 29 mg 7%
Manganese 0.142 milligrams 6%
Phosphorus 52 mg 7%
Selenium 0.4 μg <1%
Zinc 0.64 milligrams 6%
Carotene – α 24 μg –
Carotene – ß 62 μg –
Cryptoxanthin-ß 28 μg –
Lutein-Jaxananthin 271 μg –
Avocados are extremely rich in calories with a medium avocado or 7 ounces. Service of providing about 320 calories. The ounce of avocado contains 45 calories. They are also a rich source of monounsaturated fatty acids that help reduce LDL cholesterol and promote HDL cholesterol levels.
A medium-sized avocado provides approximately 13 grams of fiber. The daily recommended amount of fiber for adults is 25 to 30 grams.
Potassium: A rich source of fresh avocado potassium in which 100 grams of this fruit is serving, which provides 485 mg or 10% of the daily recommended levels of this mineral.
ORAC: The total antioxidant power of avocados is 1933 micron TE / 100g.