Avocado (Persea Americana) or collectively, the avocado is a fruit that is somewhat unique. Because, most of the fruit ingredient consists primarily of carbohydrates, while high-fat avocados. So that no one if avocado later dubbed the “butter fruit”. Avocados are the only fruit that provides monounsaturated fat in large numbers. For some people, including fruit avocado avoided for consumption because the fat content in them is high. Whereas in fact the fat contained in the fruit is precisely the fat that is beneficial to health.
Nutritional Ingredients Fruit Avocados
Besides containing monounsaturated fatty acids, avocado contains nutrients that are very diverse, which contains 11 vitamins and 14 minerals that are beneficial to the body. Avocado is a good source of vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, riboflavin, niacin, folic acid, pantothenic acid, magnesium, potassium and fiber. Besides, Avocados also provide lutein, beta-carotene and omega-3. Here is a table nutrient content of an avocado in full.
19 Benefits of Avocados
Benefits Avocado For Cardiovascular Disease :
1. Lowering Cholesterol and Fat Evil
Avocado contains unsaturated fatty acids in high quantities in which a positive impact on health. Unsaturated fats are useful for lowering cholesterol and bad fats or LDL (Low Density Lipoprotein) in the body. A recent study conducted on 45 respondents who ate an avocado every day for a week the results are able to lower LDL cholesterol by 17% and raise HDL as much as 11%.
2. Prevent Heart Disease
Eating avocado can be useful to prevent heart disease. It has been medically proven through research conducted by Grundy (1987) about the different dietary therapy to decrease the risk of heart disease. Grundy treatment divide into three groups: the first group received treatment with a diet high in monounsaturated fatty acids, the second group received high therapeutic polyunsaturated fatty acids, and the third group received therapy of low-fat and high in complex carbohydrates. Research results prove these three methods can reduce LDL levels. However, only the dietary therapy group with monounsaturated fatty acids are increased levels of High Density Lipoprotein (HDL). These fatty acids act as “good fats”. Conversely, a diet high in polyunsaturated fatty acids or a diet low in fat and high in complex carbohydrates causes an increase in blood triglycerides are risk of triggering heart disease. Another study conducted by Pieterse (2003) also suggested that the monounsaturated fatty acids are fatty acids that help lower the risk of heart disease.
3. Maintain Heart Health
Folic acid content in avocado can keep your heart healthy. In one study, a person on a diet rich in avocados decreased levels of LDL and total cholesterol significantly. At the same time, HDL levels increased. Through a reduction in levels of LDL, total cholesterol and increased HDL levels can keep your heart healthy and free of blood vessel plaque deposits. The study, published by Pearl Medika (2008) mentions that the administration of folic acid in combination with vitamin B6 and vitamin B12 can lower homocysteine levels body. Homocysteine role in increasing oxidative stress, damage to blood vessels, and triggers of plaque. Therefore, decreasing the body’s levels of homocysteine can reduce the risk of heart disease and make heart healthy.
4. Preventing High Blood Diseases
Besides preventing heart disease, the content of monounsaturated fats in avocados also useful for preventing hypertension. Avocado is a fruit that many health experts recommended during the diet, especially diets hypertension or Dietary Approaches to Stop Hypertension (DASH). The high content of potassium and monounsaturated fatty acids in avocado make it as one of the fruits that are recommended for diet hypertension.
5. Prevent Stroke
Avocado is a fruit that is high in potassium. Potassium is a mineral element that plays a role in regulating the body’s acid-base balance, protein synthesis, and the use of carbohydrates in the body. The results of the Journal of the American College of Cardiology concluded that a daily intake of 1600 mg potassium can reduce the risk of stroke more than 20%. The amount of potassium is only half of the recommended amount for daily consumption as much as 3500mg.
Avocado Benefits For Diabetics
6. Stabilize Blood Sugar
In addition to many health experts recommended diet for hypertension, avocado diet also disarnakan for diabetes mellitus. Avocado has a value of glycemic load and glycemic index low so it is suitable for people with diabetes mellitus. The content of unsaturated fatty avocado fruit beneficial to slow down the breakdown of carbohydrates into sugar, which helps to keep your blood sugar levels stable.
Benefits of Avocados for Health and Skin Cells
7. Sources of Antioxidants and Free Radicals Fighting
The content of vitamin C in fruit avocado functions as an antioxidant that can prevent cell damage from free radical oxidation. Vitamin C plays a role for the growth and repair of tissues in all parts of the body. Similarly, vitamin C, vitamin E in avocado also act as a source of antioxidants. The study published by The Journal of Men’s Health in May 1991 mentions low intake of vitamin E contributes to increased levels of cholesterol, blood pressure, and heart disease risk.
8. Healthy and Rejuvenate Skin
High content of monounsaturated fats in avocados can help prevent the epidermal layer of the skin affected by drought. Eating healthy fats will make your skin glow, enhancing the absorption of vitamins and minerals and helps boost your immune system. Avocados are also rich in Omega-9 are useful to brighten skin tone, improve skin texture as well as fight skin redness and irritation. Avocado is a source of antioxidant carotenoids such as alpha carotene, beta-carotene, beta-cryptoxanthin, zeaxanthin and lutein. Free radical antidote compounds provide significant protection for your skin from fine lines, wrinkles and other signs of aging. Vitamin E helps prevent free radical damage of fat oxidation in the cells of your skin that cause skin aging. While the content of vitamin C in the avocado is required for the formation of elastin and collagen, which binds skin cells and maintain skin firmness.
Benefits of Avocados during Pregnancy
9. Reduce the Risk of Birth Defects
Folate is also very important for pregnant women. Folate intake protects against the risk of neural tube defects and miscarriage. Recent research also suggests that folate status of a father prior to conception may be equally important. In a study from McGill University, folate deficiency in father was associated with a 30% higher risk that babies experience a variety of birth defects.
Avocado Benefits for Mental Health
10. Reduce the Risk of Depression
Other benefits of folate-rich foods is to minimize the risk of depression. Folate helps to prevent excess homocysteine is formed in the body, which can block blood and other nutrients to reach the brain. Excessive homocysteine may interfere with the production of the hormone serotonin, dopamine, and norepinephrine, which regulates not only the mood, but sleep and appetite very well.
Benefits of Avocados for Digestion
11. Natural Laxative Constipation Prevention
In 100 grams of avocado contains 6.4 grams of fiber. The fiber content in avocado can give health effects as a laxative effect or facilitate defecation, regulate blood cholesterol levels and regulate blood sugar levels. Dietary fiber binds bile acids function that can help lower blood cholesterol levels. In addition, the fibers can also reduce the absorption of sugars in the intestine.
Benefits of Avocado To Prevent Obesity
12. Help Lose Weight
Healthy fat content in avocados help you to feel full. When you eat fat, your brain receives a signal to switch off appetite. There is some evidence that the avocado is a weight loss friendly foods. In one study, people were divided into groups. One group was instructed to eat foods containing avocado, others eat the same without avocado. Then they were asked a series of questions related to hunger and satiety. People eat avocado was 23% more satisfied and had a 28% lower desire to eat for 5 hours. If this is true in the long term, then enter the avocado in your diet can help you naturally eat fewer calories. Avocados are also high in fiber, and very low in carbohydrates, two attributes that also helps you lose weight.
13. Preventing Chronic Diseases
Based on a study of the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, a high consumption of fiber is associated with significant declines against the risk of coronary heart disease, stroke, hypertension, diabetes, obesity, and indigestion. Increase consumption of fiber is also proven to lower blood pressure and cholesterol levels, improve insulin sensitivity, and weight loss for the obese.
14. Against Cancer
Besides a role maintaining eye health, carotenoids also act to prevent cancer and heart disease. The content of monounsaturated fatty acids in avocado cooperate with carotenoids to enhance the absorption of carotenoids in the body. A study published by the Journal of Nutrition says that the fatty acid content in avocados can help increase the absorption of beta-carotene to 2.5-fold. Avocado fruit is also rich in folate content. Low levels of folate has been shown to increase the risk of breast cancer in women. Intake of foods containing folate has also been believed to protect against colon cancer, gastric, pancreatic and cervical cancer. Although the mechanism of protection is currently unknown, researchers believe that the protective effects of folate have a role on the production of DNA and RNA and the prevention of unwanted mutations. One-half of an avocado provides about 20% of the recommended daily intake of folate. That is, the risk of cancer and heart disease will decrease by eating avocado.
15. Improve and Maintain Immune Function Nerves
Vitamin B6 in avocado serves to help the immune system produce antibodies. In addition, vitamin B6 plays a role also maintain nerve function and form red blood cells.
16. Maintain Eye Health Avocados contain carotenoids lutein and zeaxanthin, such as alpha-carotene and beta-carotene. Lutein and zeaxanthin are antioxidants that play a role in maintaining eye health. Based on the study published by Clin Dermatol (2009), lutein and zeaxanthin serves to regulate energy wavelengths vision and act as antioxidants to prevent free radical attack against the eye.
17. Natural Detoxification
Eating fiber regularly, it is very important to the daily excretion of toxins through the bile and feces. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
18. Anti bleeding
Avocado contains vitamin K which serves also as an anti-bleeding.
19. Preventing Osteoporosis
Vitamin K is often associated with calcium and vitamin D when thinking about the nutrients essential for maintaining bone health, however, eat a diet with vitamin K is equally important. Vitamin K may improve bone health by increasing calcium absorption and reducing calcium excretion. Vitamin K deficiency has been associated with a higher risk of fractures. One-half of an avocado provides about 25% of the recommended daily intake for vitamin K.
How to Eat Avocados
Consumed part of the avocado is part of the flesh. Commercially, avocados are often processed into juice. Avocado juice is believed to restore stamina and provide satiety. Besides processed into juice, avocado can be processed into pulp for infants, fruit soup mix, mix fruit salad, and ice cream mix.
Avocados should be consumed as directed. Due to the high content of energy and fat, you should limit the consumption of avocados as much as 200 grams a day, equivalent to 2 large sized avocado.