Benefits of avocado: 10 reasons to consume the superfood

Furta is recognized for offering numerous benefits for the general well-being of the body.

You benefits of avocado let’s go beyond its unique and extremely versatile flavor, after all it can also help prevent serious diseases. But, in addition to being a delicious ingredient – for sweet, savory or drinking recipes – it also offers various advantages for the body’s well-being.

10 benefits of avocado

So, to include this delicious fruit in your menu, with the help of nutritionist Adriana Stavro, find out more about the benefits of avocado:

1- Reduces hypertension

As already mentioned, avocados are rich in potassium. A 100-gram serving contains 14% of the recommended daily allowance (RDA), compared to 10% for bananas, a typical high-potassium food.

In the systematic review and meta-analyses on the effects of increasing potassium intake on the prevention of cardiovascular disease, which included 22 randomized controlled trials with 1,606 participants with hypertension and elevated blood lipid levels and 11 cohort studies with 127,038 Participants reporting cardiovascular disease, stroke, or heart disease demonstrated that increasing potassium intake reduced systolic blood pressure by 3.49 and diastolic blood pressure by 1.96.

2- Avocado lowers total cholesterol and LDL and increases HDL

Few people know it, but the fruit of the moment is an excellent source of monounsaturated fatty acids in diets designed to treat hypercholesterolemia. Avocado is rich in plant sterols, which have been shown to lower cholesterol by blocking its absorption into the bloodstream.

They are also rich in vitamins and minerals, including vitamin E, C, magnesium, folic acid and zinc. Consumption of the fruit has shown a reduction in levels of total cholesterol, triglycerides, LDL cholesterol and an increase in HDL (good) cholesterol.

3- The fruit extract can relieve the symptoms of osteoarthritis (OA)

OA is a common, painful, and debilitating chronic disease that affects thousands of individuals. However, studies suggest that consuming 300 mg of avocado unsaponifiables (ASU) may reduce hip and knee OA.

4- Reduces the risk of heart disease

A meta-analysis of 50 studies on the effects of the Mediterranean diet on metabolic syndrome showed that a diet high in monounsaturated fats was effective in preventing metabolic syndrome.

Another study on the Mediterranean diet, incidence and mortality from heart disease and stroke, was followed for 20 years and followed more than 74,000 women aged 38 to 63. The authors reported that women who followed a Mediterranean-style diet had a lower risk of stroke.

5- Avocado can prevent and help treat cancer

I bet you didn’t know about this! According to Stavro, a 2015 study published in Cancer Research showed that abacatin B, a compound derived from avocado, can help kill leukemia cells.

6 – Improves eye health

Avocados contain lutein and zeaxanthin, phytochemicals important for eye health. Including fruit in your diet helps reduce the risk of developing age-related macular degeneration.

7- Keeps blood sugar stable

Adding avocado to your diet helps keep blood sugar levels under control, as the fat in the fruit does not alter blood sugar levels. In other words, diabetic patients can benefit from consumption.

A study conducted by researchers at Loma Linda University found that participants who ate half an avocado for lunch reported feeling full longer. It also showed that avocado consumption did not lead to an increase in blood sugar levels. Researchers believe that consumption may be useful for maintaining weight and controlling diabetes.

8- Improves the health of the digestive system

The fiber in avocado not only stabilizes blood sugar but also helps improve digestive health. And it helps change the balance of bacteria in the gut, increasing the healthy ones and decreasing the harmful ones that can be the key to some digestive problems.

Additionally, the fat in avocado nourishes the lining of the intestine, reducing the risk of constipation and symptoms of irritable bowel syndrome.

9- Avocado helps you lose weight

A randomized study published in the Nutrition Journal in 2013 evaluated the effect of consuming Hass avocados on satiety. And it showed that adding 150 g of avocado at lunch influenced post-ingestion satiety during a subsequent 3- and 5-hour period in overweight adults.

10- Protection against chronic diseases

According to the University of Kentucky Department of Internal Medicine and Nutritional Sciences Program, high fiber intake is associated with lower risks of developing heart disease. As well as hypertension, diabetes, obesity, gastrointestinal diseases, insulin sensitivity, hypercholesterolemia and helps in weight loss.

Furthermore, despite its creamy consistency, the fruit contains approximately 3 g of fiber for every 100 g of pulp.

Source: Adriana Stavro, nutritionist graduated from the São Camilo University Center.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.