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 drink recipes – it also offers several benefits for the well-being of the body.
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 mentioned, avocados are high in potassium. A 100-gram serving contains 14 percent of the recommended daily allowance (RDA), compared to 10 percent in bananas, a typical high-potassium food.
In a systematic review and meta-analysis of the effects of increased 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, they showed that increased 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 this, 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, folate, and zinc. Consumption of the fruit has been shown to reduce total cholesterol, triglycerides, LDL cholesterol, and increase 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 rich 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 between the ages of 38 and 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
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 avocados, can help kill leukemia cells.
6 – Improves eye health
Avocados contain lutein and zeaxanthin, phytochemicals that are important for eye health. Including the fruit in your diet can help reduce your risk of developing age-related macular degeneration.
7- Keeps blood sugar stable
Adding avocado to your diet helps keep your blood sugar levels in check, as the fat in the fruit does not alter your blood sugar levels. In other words, diabetic patients can benefit from consuming it.
A study conducted by researchers at Loma Linda University found that participants who ate half an avocado for lunch reported feeling fuller longer. It also showed that avocado consumption did not increase blood sugar levels. Researchers believe that consumption may be helpful for weight maintenance and diabetes control.
8- Improves digestive health
The fiber in avocados not only stabilizes blood sugar, but it 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 intestines, 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 Hass avocado consumption on satiety. It showed that adding 150 g of avocado to lunch affected post-ingestion satiety for a subsequent 3- and 5-hour period in overweight adults.
10- Protection against chronic diseases
According to the Department of Internal Medicine and Nutritional Sciences Program at the University of Kentucky, high fiber intake is associated with a lower risk of heart disease. In addition to hypertension, diabetes, obesity, gastrointestinal disease, insulin sensitivity, high cholesterol, and aids in weight loss.
Furthermore, despite its creamy consistency, the fruit contains approximately 3 g of fibre per 100 g of pulp.
Source: Adriana Stavro, nutritionist graduated from the São Camilo University Center.
Source: Terra
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.
