Although avocado is theoretically a fruit, in many Latin American countries and the world it is consumed as a salty food, the perfect accompaniment to salads, the star of sauces and creams and the ideal ingredient to flavor meat and fish dishes. But its versatility is not its only advantage, and it is that this ingredient offers such interesting nutritional contributions that it is considered one of the most beneficial foods that we can consume. Are you ready to know all its properties? Keep reading because in this FastlyHealarticle we explain the benefits of avocado .
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The nutritional properties of avocado
Although avocado is a food that offers a high contribution of fats, they belong to the group of unsaturated or good fats, which means that they report great benefits to our body.
This food is rich in folic acid, potassium, vitamin C, B5, B6, K and also in vitamin E, one of the reasons why it is most famous. It also provides in less vitamin A, antioxidants and minerals such as iron, magnesium and zinc. It is a good source of healthy fats and fiber, presenting a minimum amount of saturated fat, which makes it a healthy and nutritious option to incorporate into our diet.
Lowers cholesterol and benefits our heart
One of the most notable benefits of avocados is their ability to reduce bad cholesterol in the blood or LDL and increase HDL or good cholesterol . Despite being a food rich in fat, it is considered healthy, which helps to ensure our well-being. In addition, this food favors the reduction of triglycerides, which together with cholesterol are two major triggers of heart disease in the world.
Due to its oleic acid content, this food directly benefits our heart health in the same way as other ingredients, such as olive oil.
Fiber that improves intestinal health and reduces the risk of diabetes
Among the nutritional contributions of avocado, fiber is one of the most prominent. This helps us reduce the presence of sugar in the blood, being essential in the diet to prevent diabetes, but at the same time it favors the proper functioning of the intestinal transit by promoting bowel movements.
In this way, adding avocado to the diet will allow our general health to increase.
Helps keep our skin hydrated and young
We know how important vitamin E is to have beautiful hair, nails and skin, so among the properties of avocado we cannot ignore its ability to hydrate and nourish our skin thanks to its fatty acids. But this is not all, due to its antioxidant content, this fruit helps us maintain younger skin by reducing the presence of free radicals, responsible for premature aging of cells.
If you want an always nourished and beautiful dermis, then it is time to incorporate avocado into your diet.
Helps us feel satiated
Thanks to its contribution of fiber , avocado is an ideal ingredient to feel quickly satisfied, so if we use it as a companion to our meals we will be able to eat less, eat fewer calories and remain satisfied for more hours, which takes us away from the temptations of unhealthy snacking. All of these are essential keys to effective weight loss .
Potassium that improves muscle health and reduces pressure
Due to its high potassium content , avocado is an ingredient that should never be lacking in the diet of those who seek to maintain healthy muscles, reduce the presence of cramps, promote muscle repair and improve general health. It is a great food for those who perform sports activities or physical training on a frequent basis.
But also potassium helps reduce blood pressure levels, thus benefiting heart health by reducing one of the risk factors for heart attacks. Because it does not contain sodium it can be consumed without problem by those who have high blood pressure.
It favors a proper pregnancy
If there is a nutrient associated with pregnancy, it is folic acid , and of course avocado contains it in good doses because for every 100 grams, 20% of the recommended daily amount of this nutrient is provided.
Folic acid favors the proper formation of the fetus , reducing the risk of malformations, but we will also be providing the baby with other important nutrients such as vitamin E and beneficial fatty acids. Women who are breastfeeding will also find advantages in this food, being able to provide the little one with a much more nutritious milk that helps them grow healthy and strong.
It is good for healthy eyesight
Another benefit of avocado that we cannot ignore is its effect on our eye health . Due to the content of powerful antioxidants such as lutein and zeaxanthin, which favor the prevention of cellular aging, this ingredient helps us prevent eye diseases associated with age and aging. In addition, its essential fatty acids keep moisture in this area, improving its well-being.
The perfect cosmetic partner
The uses of avocado at a cosmetic level are outstanding and can be used in:
- The realization of hair masks to hydrate and nourish the hair. It is enough to crush an avocado and add two tablespoons of olive oil, make a paste, apply it to the hair with gentle massages and leave it on for 20 minutes. You will see how applying it once a week your hair will look beautiful.
- The application of avocado facial masks will provide the nutrients that our dermis needs such as vitamin E, C, antioxidants and powerful fatty acids to improve hydration.
- It is also a great ally to keep nails hydrated and strong, promoting their growth. All you have to do is apply avocado oil to the area with a cotton ball and leave it on every night, a habit that will give you perfect nails.
Other properties of avocado
Other outstanding benefits of avocado are:
- It reduces inflammation of the joints, which is why it is considered good for arthritis patients.
- Helps repair cartilage improving joint health.
- It benefits cancer prevention due to its antioxidant and nutrient content.
- It favors the health of our immune system helping to prevent diseases.
- It benefits the absorption of nutrients from other foods, which helps to make the most of each food we consume.
But do not abuse your intake
Despite all these benefits, there is something that we cannot forget: avocado contains fats that, despite being flattering, should not be consumed excessively either. For this reason, it is advisable to eat half a large or a small avocado a day and try to reduce the presence of saturated fats in the diet, for example those from dairy products and their derivatives or fried foods.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Avocado Benefits , we recommend that you enter our Food category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.