How to Get the Most Out of Avocados: 20 Awesome Health Benefits

Without any doubt, the avocado is one of the most popular fruits in the world. It has quite a unique taste and is full of key vitamins and minerals that can do wonders for your health. Add avocados to your diet and you’ll get a slew of health benefits that will significantly improve your health.

Here are several other reasons to introduce avocados to your diet:

A Great Source of Healthy Fats

Avocados, as you know, have a lot of healthy fats, so-called “good fats” like the monounsaturated. This monounsaturated fat lowers the stroke risks and piling up of bad cholesterol in the blood.

Helps with Weight Loss

Although it’s not a miracle food, eating avocados daily can help you lose weight. It is full of nutrients and healthy fats that will keep you full for longer. Pair that with regular exercise and you can lose a lot of weight.

Puts Blood Pressure Under Control

According to the American Heart Association, the potassium in avocados can help can neutralize the negative effects of sodium in our blood. In this way, eating avocados can normalize your blood pressure. The fruit has 28% of the RDA of potassium we need as well as healthy fats and other nutrients that are great for our cardiovascular system.

Lowers Bad Cholesterol

High cholesterol levels are a common problem for millions of Americans. It’s one of the leading causes of heart disease and it’s mostly linked to our unhealthy diet. But, you know what can lower those levels down? Avocado. Eating the tropical fruit every day can drop your LDL levels down and raise the levels of HDL (good) cholesterol. In this way, it helps in the fight against heart disease.

Full of Key Nutrients

The tropical fruit contains over 20 vitamins and and other key nutrients.

Here’s the RDA of each:

  • 33% vitamin C
  • 21% vitamin E
  • 26% vitamin B
  • 28% pantothenic acid
  • 19% copper
  • 28% potassium
  • 53% vitamin K
  • 41% folate

Improves Absorption of Nutrients

Our body needs the right combination of vitamins and minerals every single day. It’s not just how much of them we need – it’s also important how we absorb them. Some of these nutrients are fat-soluble and they must be combined with fats so that the body can get the most of them. The most notable examples are vitamin A, vitamin D, vitamin E, vitamin K, and some antioxidants.

Make a simple salad of lettuce with spinach or carrots and throw in there half an avocado to ingest all the antioxidants. In this way, you get alpha and beta-carotene antioxidants as well as lutein which are very important for our overall health.

May Help in the Prevention of Diabetes

According to the estimation of the Centers for Disease Control and Prevention, diabetes will surely affect 40% of Americans during their lifetime. This is why it’s crucial to keep your blood sugar levels in the optimal range.

What can help you with that? Avocados. In one study, participants were given half an avocado with every lunch and after the meal, their sugar levels and insulin were tested on exact same intervals.

Their meals with added avocado were more caloric and had more fat and carbs, but the people had no symptoms of high blood sugar levels in comparison to those that had no avocado added to the lunch.

Relieves Pain

Avocado extract can reduce painful problems such as arthritis, bone pain, and more. It has anti-inflammatory properties and can soothe also various inflammatory processes.

Blocks Inflammation

Chronic inflammation may cause a lot of health problems. The list includes asthma, allergies, arthritis, Alzheimer’s, cancer, and heart disease.

Thanks to the high oleic acid amount, a monounsaturated fat also found in olive oil. Studies have linked it to lowered inflammation, so you might want to give avocados a try.

Improves Eyesight

Avocado contains compounds such as lutein and zeaxanthin, powerful antixodants that can fight macular degeneration. It is the leading cause of blindness in the US.

Avocados were found to be an absolute perfect source of lutein, according to studies. Also, it has the most lutein compared to 20 other fruits we eat regularly.

Crucial for Future Mothers

According to some experts, avocados are one of the best foods for pregnant women. They are full folate, vitamin C, potassium and vitamin B6, all important nutrients for future moms.

Also, the vitamin B6 aids in bay tissues and the baby’s brain growth. It also prevents morning nausea. Folate, on the other hand, is important for healthy fetal development in early pregnancy.

Strengthens Bones

Avocados have a lot of nutrients good for the bones like vitamin K, folate, and copper. Regularly eating the tropical fruit will help strengthen your bones. Mix it with other fruits and veggies for optimum results.

Improves Digestion

Avocados are rich in fiber which is crucial for our digestion. So, eat more avocados every day – per one fruit 13 whole grams, approximately 54% of daily needed fiber amounts.

Boosts Your Mood

Thanks to the presence of vitamins and minerals, particularly potassium, folate, etc, avocados can improve our mood.

Some studies have revealed a link between lacking potassium and depression symptoms. Some scientific studies were reviewed about the connection between magnesium, sodium, and potassium among depressed patients; all that were depressed had little potassium in their organisms.

Another study from 1993 had a similar outcome, in the end, depressed people had lower amounts of potassium compared to healthier people. Professionals even stated that since the 1960s and onwards, the folate is crucial for removing bad mood and depression signs in the early stages.

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