Avocados are packed with essential nutrients which are beneficial for our health. People who follow a vegan and plant-based diet tend to eat this fruit a lot more. There are youtube videos of vegan recipes where you see this unique and versatile fruit use in sauces, salads, pasta, smoothies, and desserts.
Here we are going to discuss 6 powerful benefits of this fruit that has been supported by scientific research.
Avocado is the fruit of the avocado tree and is scientifically known as Persea Americana. Botanically, it’s a large berry containing a single large seed.
Its deliciously creamy, smooth texture is so versatile in making sauces, dips, smoothies, desserts, you can also eat it raw as a fruit. It is one of the healthiest fruit that you can eat.
Avocado is an excellent source of healthy monounsaturated fat, vitamins and antioxidants.
6 Benefits of Avocado
1.) Contains more potassium than Bananas
Avocado is rich in potassium. This mineral helps our muscles to work properly it assists in muscle construction that controls our heartbeat. A potassium-rich diet may help reduce blood pressure and protect against stroke. Furthermore, eating avocadoes may prevent osteoporosis and help to regulate fluid balance.
Amounts per 1 cup, sliced (150g)
Bananas – Potassium 537mg – Or 15% of your RDA
Avocado – Potassium 727mg – Or 21% of your RDA
2.) Avocados Lower Small Dense LDL Cholesterol
This fruit is rich in monounsaturated fatty acids. Eating this fruit a day may boost “good” cholesterol HDL and lower “bad” cholesterol LDL. – according to research published in the Journal of the American Heart Association.
“If you put people on a plant-based diet with lots of fibre and nuts, you can get a massive 30% drop in LDL, comparable to a cholesterol-lowering statin drug.”Dr. Greger.
3.) Avocados reduce the risk of cancer
Some research finding that Avocatin B a lipid derived from this fruit induces selective leukaemia cell death. The studies have shown that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells, ultimately causing the death of cancer cells.
In addition, studies show that the phytochemicals from the avocado fruit can be used for making and extracting components of medicine. This medicine in using chemotherapy for cancer treatments could greatly reduce side-effects.
4.) Avocado helps you absorb other nutrients
According to Dr. Greger, avocado due to its monounsaturated fat helps to absorb nutrients of other foods, if it’s consumed in conjunction with avocado. For example, eating avocado with sweet potatoes or carrots will boost the absorption of the carotenoid phytonutrients in the carrots and sweet potato. On the other hand, if eating carrots and sweet potatoes straight without any source of fat, we most likely will flush out a lot of nutrients from the vegetables out of our system instead of absorbing them.
5.) Avocado can help you to reduce your inflammation level
Research has been done and published In February 2013 in the journal Food & Function, where volunteers had been given a hamburger and an option to have it with 68g of avocado or without. The finding was clear that those volunteers who opted to have the hamburger with the avocado, by checking their blood, the inflammatory response was reduced compared to those who had the burger alone.
These observations suggest that there are beneficial anti-inflammatory and vascular health effects by ingesting it in a hamburger patty.
Strong with Plants.com articles always include a full list of sources for the information and studies. Please see the list of sources at the bottom of this page.
6.) Can Help You Lose Weight
According to Dr Gregor, studies had been done where people eating avocado with their meal felt more satisfied and feel full over the next 5 hours. They did not feel hungry and didn’t have to snack during those hours compared to people who didn’t consume this fruit. This shows that consuming an avocado will keep you full for longer. Most of all will keep you away from snacking, saving you from consuming more calories and putting on weight.
Bonus.) What about all the oil?
The fat and sugar in whole plant foods come naturally prepackaged with phytonutrients. Therefore, the fat in this fruit is rich with phytochemicals and does not demonstrate the potential for oxidative damage.
“Sugar is okay in fruit form, because it comes naturally prepackaged with phytonutrients. Similarly, the fat in whole plant foods, like nuts and avocados, comes prepackaged “with a rich matrix of phytochemicals [and] therefore does not demonstrate the same potential for oxidative damage.”– Dr. Greger