Why is avocado good for you?
Avocados may have many health benefits, including improved digestion, reduced risk of depression, and cancer prevention.
Avocado, also known as alligator pear or butterfruit, is actually a type of berry. They grow in warm climates.
Avocados provide high amounts of monounsaturated fat and are rich in many vitamins and minerals. Including it in a varied and healthy diet can provide many benefits. Below, we'll take a closer look at the nutritional content of avocados, 12 ways they can benefit your health, and some risks to consider.
A diet containing a variety of fruits and vegetables offers many health benefits. For example, it promotes a healthy complexion and hair, increased energy and moderate weight while reducing the risk of death from obesity, diabetes, heart disease and all causes.
12 reasons why avocados can be included to a healthy diet.
Rich In Nutrients
Avocado is a source of vitamins C, E, K, B6, riboflavin, niacin, folic acid, pantothenic acid, magnesium and potassium. It also provides lutein, beta-carotene and omega-3 fatty acids.
Avocados are high in healthy, beneficial fats that help keep you feeling full between meals. Eating fat slows down the breakdown of carbohydrates and stabilizes blood sugar levels.
About half or 100 grams (g) of avocado contains reliable sources.
These are:
- 160 calories
- 14.7 grams of fat
- 8.5 grams of carbs
- 6.7 grams of dietary fiber
- Less than 1g sugar
Fat is essential for every cell in the body. Eating healthy fats supports skin health, improves absorption of fat-soluble vitamins, minerals, and other nutrients, and even supports the immune system.
Heart Health
100g of avocado contains 76 milligrams of a natural plant sterol called beta-sitosterol. It is useful for maintaining healthy cholesterol level, which are very vital to the heart
Great Vision
Avocados contain lutein and zeaxanthin, two phytochemicals found in eye tissue. Provides antioxidant protection and minimizes damage from UV rays and more.
The monounsaturated fat in avocados also supports the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene.As a result, adding avocados to your diet reduces the risk of age-related macular degeneration.
Can Prevent Osteoporosis
Half an avocado provides about 18% of your daily dose of vitamin K.
This nutrient is often overlooked, but it is essential for bone health. Adequate intake of vitamin K can support bone health by increasing calcium absorption and decreasing urinary excretion of calcium.
Components Can Prevent Cancer
Studies have yet to find a direct link between avocado consumption and reduced cancer risk. However, avocados contain compounds that may help prevent the development of some cancers.
A ResearchTrusted Source has linked optimal folic acid intake to a reduced risk of developing colon, stomach, pancreas, and cervical cancer. However, the mechanisms behind this association remain unclear. Half an avocado contains about 59 mcg of folic acid, which is 15% of the daily value.
Avocados are also rich in phytochemicals and carotenoids that may have anti-cancer properties. Studies have shown that carotenoids in particular can prevent cancer progression.
A 2013 Trusted Source review highlighted the potential benefits of avocado consumption related to breast cancer, mouth cancer, and throat cancer. However, these associations are usually the result of test-tube studies rather than controlled human studies. Further studies are needed to confirm these associations.
Fetal Health Support
Folic acid is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube defects. Consume at least 600 micrograms (mcg) of folic acid per day during pregnancy. Avocados contain up to 160 mcg.
Avocados also contain fatty acids that are essential for healthy nutrition and fetal development.
It Reduces The Risk Of Depression
Avocados are an excellent source of folic acid, which plays an important role in overall nutritional health. Studies have also found a link between low folic acid levels and depression.
Folic acid helps prevent the build-up of homocysteine, a substance that affects blood flow and the delivery of nutrients to the brain. and associated with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
improve digestion
Avocados are rich in dietary fiber, containing about 6-7g per half of the fruit.
Eating foods that contain natural fiber can help prevent constipation, maintain a healthy digestive tract, and reduce the risk of colon cancer.
Natural detoxification
Adequate fiber promotes regular bowel movements, which are essential for the removal of toxins through bile and stool.
Studies have shown that fiber also promotes gut health and microbial diversity. This helps the body maintain a healthy bacterial balance, which can reduce inflammation and deterioration in the digestive tract.
Relieve for osteoarthritis
Avocados, soybeans, and other plant foods contain saponins. These substances may have a positive effect on the symptoms of knee and hip osteoarthritis. However, the long-term effects of saponins in osteoarthritis patients have not yet been confirmed.
Antibacterial Effect
Avocado and avocado oil contain substances with antibacterial properties. Studies have shown that avocado seed extract can help protect the body from both Agalactiae streptococcus and Staphylococcus aureus infections.
Protection Against Chronic Diseases
The monounsaturated fats in avocados may help prevent chronic diseases such as cardiovascular disease.
On the other hand, research shows that optimal intake of fiber may reduce the risk of stroke, high blood pressure, diabetes, obesity, and certain gastrointestinal disorders, and avocados are rich in fiber. Adequate fiber intake lowers blood pressure and cholesterol levels, improves insulin sensitivity, and promotes weight loss in obese people.
Nigerian Avocado Recipe
There are many ways to use avocado in Nigerian cuisine. Here are some ideas:
- Avocado smoothie: Blend ripe avocados with milk, honey, and ice for a creamy, refreshing smoothie.
- Avocado Toast: Mash avocado on toasted bread and sprinkle with salt, pepper and chili flakes for a simple and delicious breakfast or snack.
- Avocado Dip: Mash avocado with diced onions, tomatoes, and cilantro, and serve with French fries or raw vegetables for a healthy, flavorful dip.
- Avocado Salad: Slice avocado, toss with diced tomato, onion, and lettuce, and serve with vinaigrette for an easy, refreshing salad.
- Grilled Avocado: Cut the avocado in half, remove the stone, and brush with olive oil. Grill until tender and serve as a side or topping on burgers and sandwiches.
We hope these ideas can be your inspiration for using avocado in Nigerian cuisine! If you have any questions, feel free to contact us.
Risk
A person's overall diet is key to achieving good health and preventing disease. For this reason, it is better to focus on a variety of diets rather than focusing on the benefits of individual foods.
There is little risk of eating avocados in moderation. However, as with all foods, overconsumption can lead to undesirable consequences. For example, avocados are high in fat, so adding too many avocados can lead to unintended weight gain. Avocados also have some certain amount of vitamin K, which maybe can affect how blood thinners work.
For people taking blood thinners such as warfarin (Coumadin), it is important to keep vitamin K levels constant. For this reason, suddenly eating more or less foods containing vitamin K, which plays an important role in blood clotting, is not a good idea.
Benefits of avocado oil
Moisturizes skin: Avocado oil is a natural humectant that helps hydrate and nourish the skin, especially for dry and damaged skin.
- Reduces inflammation: Avocado oil contains compounds that help reduce inflammation and swelling. This helps people with conditions such as eczema and dermatitis.
- helps reduce the appearance of scars: Avocado oil is rich in vitamin E and is known to improve scars.
- You can improve your hair health: Avocado oil can be used as a natural hair conditioner to improve the health and appearance of your hair.It helps to nourish and moisturize the scalp and hair, reduce dryness and improve shine.
- May help prevent split ends: Avocado oil helps strengthen and protect hair and helps prevent split ends.
- May Help Reduce Dandruff: Avocado oil helps moisturize the scalp, reduce dryness, and reduce dandruff.
- May improve nail health: Avocado oil can be used to nourish and moisturize your nails, which can help improve their overall health and appearance.
- May improve joint health: Avocado oil contains compounds that help reduce inflammation and improve joint health. It helps people with conditions such as osteoarthritis.
- May improve heart health: Avocado oil contains healthy fats that help improve cholesterol levels and reduce the risk of heart disease.
- May have anti-aging effects: Avocado oil is rich in antioxidants that protect the skin from free radicals and reduce the appearance of fine lines and wrinkles.