Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. They are an excellent source of monounsaturated fat and vitamin E, and are a good source of folate. They also supply more soluble fiber than other fruit and contain a number of useful minerals including iron, copper and potassium. These days, the avocado has become an incredibly popular food among health-conscious individuals. This is because avocados have a lot of surprising health benefits, which includes:
1. They contain more potassium than bananas
Potassium helps your nerves to function and muscles to contract. It also helps move nutrients into cells and waste products out of cells. Avocados are very high in potassium. 100 grams of avocado gives you 14% of the recommended daily allowance (RDA) of potassium, compared to bananas which gives you 10% of the RDA.
2. They can help you lower cholesterol
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of such natural plant sterol has been seen to help maintain healthy cholesterol levels. Numerous studies conducted by the American Heart Association also have shown that avocados can reduce total cholesterol levels significantly, reduce blood triglycerides up to 20%, lower LDL cholesterol by up to 22%, and increase HDL (good) cholesterol by up to 11%.
3. They can help protect your vision
Avocados are high in antioxidants, including the carotenoids lutein and zeaxanthin, which are phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including ultraviolet light.
4. They help prevent osteoporosis
Vitamin K is essential for bone health. They are usually overlooked because of the benefits given by calcium and vitamin D. But vitamin K is an equally important vitamin to help strengthen your bones. Half of an avocado provides approximately 25% of the daily recommended intake of vitamin K.
5. They help you lose weight
Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They are also high in fiber and low in carbs, which may promote weight loss.
Avocados are not only healthy but they are also delicious! You can add them as toppings to your salads, or oatmeal, or mix them with milk and cream. You can even eat them plain. Make sure to buy some avocados from time to time to maximize the health benefits you can get from this delicious fruit! Eat avocados regularly to make you stay fit, healthy and pretty! Yay!!!
NO I Cielo Katrina M. Mabalot
References:
1. “12 Proven Health Benefits of Avocado” from https://www.healthline.com/nutrition/12-proven-benefits-of-avocado
2. “Why is avocado good for you?” from https://www.medicalnewstoday.com/articles/270406
3. “Top 5 health benefits of avocado” from https://www.bbcgoodfood.com/howto/guide/health-benefits-avocado#:~:text=Avocados%20are%20high%20in%20fat,the%20heart%20and%20cardiovascular%20system.