Avocados

Awesome Proven Health Benefits of Avocado

The avocado is a rather unique type of fruit.

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

Numerous studies show that it has powerful beneficial effects on health.

Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious

What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana.

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties.

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular type is called Hass Avocado.

This is what a typical avocado looks like:

It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving.

·         Vitamin K: 26% of the RDA.

·         Folate: 20% of the RDA.

·         Vitamin C: 17% of the RDA.

·         Potassium: 14% of the RDA.

·         Vitamin B5: 14% of the RDA.

·         Vitamin B6: 13% of the RDA.

·         Vitamin E: 10% of the RDA.

·         Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren’t getting enough of.

This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.

Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.

Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.

Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.

In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.

But they don’t just contain any fat… the majority of the fat in avocado is oleic acid.

This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.

Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.

The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.

Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.

A distinction is often made between soluble and insoluble fiber.

Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies.

A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.

About 25% of the fiber in avocado is soluble, while 75% is insoluble.

Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world.

It is known that several blood markers are linked to an increased risk.

This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.

These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.

These studies have shown that avocados can

·         Reduce total cholesterol levels significantly.

·         Reduce blood triglycerides by up to 20%.

·         Lower LDL cholesterol by up to 22%.

·         Increase HDL (the “good”) cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.

Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to be Healthier

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the U.S.

Avocado consumers were found to be much healthier than people who didn’t eat avocados.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, cluster of symptoms that are a major risk factor for heart disease and diabetes.

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the “good”) cholesterol.

However correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.

Therefore I don’t think this particular study carries much weight.

One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.

We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used.

Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.

This includes vitamins A, D, E and K… along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.

So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.

Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly.

Therefore, eating avocados should have benefits for eye health over the long term.

Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in preventing cancer.

One study showed that it may help reduce side effects of chemotherapy in human lymphocytes.

Avocado extract has also been shown to inhibit the growth of prostate cancer cells.

However, keep in mind that these studies were done in isolated cells and don’t really prove anything about what happens in a living, breathing human.

Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.

Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis.

Whether avocados themselves can have this effect, and not just the extract, remains to be seen.

Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.

In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.

Then they were asked a series of questions related to hunger and satiety.

The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.

If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.

Avocados are also high in fiber, and very low in carbs,two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

12. Avocado is Delicious and Easy to Incorporate in The Diet

Not only are avocados healthy, they’re also incredibly delicious and go with all sorts of foods.

You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.

They have a creamy, rich, fatty texture and blend well with various other ingredients.

A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.

An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn’t happen as quickly.

At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and… last but not least, taste incredible.

What more could you ask for in a food?

Are Avocados Useful for Weight Loss, or Fattening?

Avocados are a unique and delicious fruit.

Most people consider avocados to be healthy since they’re rich in nutrients and healthy fats.

Some people also believe the healthy fats in them are perfect for weight loss.

However, others fear these fats may cause you to gain weight.

This article explores whether avocados are weight loss friendly or fattening.

Avocado Nutrition Facts

Avocados are a great source of several vitamins, minerals, healthy fats and fiber. 3.5 ounces (100 grams), or about half an avocado, contain around 160 calories.

This serving also contains:

·         Vitamin K: 26% of the RDI.

·         Folate: 20% of the RDI.

·         Vitamin C: 17% of the RDI.

·         Potassium: 14% of the RDI.

·         Vitamin E: 10% of the RDI.

Avocados also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants.

Furthermore, avocados are low in carbs and a great source of fiber. Each serving contains only 9 grams of carbs, 7 of which come from fiber.

Unlike most other fruits, avocados are relatively high in fat about 15% by weight.

Avocados Are High in Heart-Healthy Fats

Although avocados are technically a fruit, nutritionally they are considered to be a source of fat.

Unlike other fruits, avocados are very high in fat. In fact, 77% of their calories come from fat.

Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat.

Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. This type of fat is considered to be very healthy.

Numerous studies have linked oleic acid to health benefits, such as decreased inflammation and a lower risk of developing heart disease.

Several studies have also shown that replacing some saturated fat in the diet with monounsaturated fat or polyunsaturated fat can lead to health benefits.

These benefits include increased insulin sensitivity, better blood sugar control and lower levels of “bad” LDL cholesterol.

One review of 10 studies found that replacing some fats in the diet with avocado may decrease total cholesterol by an average of 18.8 mg/dl, the “bad” LDL cholesterol by 16.5 mg/dl and triglycerides by 27.2 mg/dl.

Another study compared moderate-fat diets containing either avocados or oils high in oleic acid. The diet containing avocados improved blood lipid levels even more than a diet with oils that were high in oleic acid.



The avocado diet also decreased “bad” LDL cholesterol by 10% and total cholesterol by 8%. It was also the only diet to decrease the number of LDL particles.

And, as if those benefits weren’t enough, avocados contain almost 20 times more fat-soluble phytosterols than other fruits. Phytosterols are plant compounds believed to have positive effects on heart health.

Avocados contain a high amount of heart-healthy monounsaturated fats similar to those found in olive oil.

Avocados Can Help You Feel Full Longer

Foods that are high in fat or fiber can help you feel more full and satisfied after eating. This is partly because fat and fiber slow the release of food from your stomach.

This causes you to feel full for longer and can mean you end up going longer between meals, potentially even eating fewer calories overall.

Avocados are high in both fat and fiber, meaning they should have a strong effect on feelings of fullness.

One study looked at how eating a meal that included avocado affected the appetite of overweight and obese people.

People who ate half an avocado with their lunch had a decreased desire to eat for up to five hours afterward, although the effect was strongest within the first three hours.

Participants also felt 23% more satisfied after the meal that contained avocado, compared to when they ate the control meal without it.

These properties may make avocados a valuable tool when it comes to appetite regulation and weight loss.

Because avocados are high in fat and fiber, they can help you feel more satisfied and keep you feeling full for longer.

Avocados May Help With Weight Maintenance

Studies have shown that people who eat fruits and vegetables tend to have lower body weights.

One large observational study examined the nutritional patterns of Americans. Those who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome and a lower body weight than those who didn’t eat avocados.

Although this doesn’t necessarily mean that avocados caused people to be healthier, it does show that avocados can fit well into a healthy diet.

There’s also no reason to believe avocados should be avoided when losing weight.

In fact, one study found that when 30 grams of fat from avocados were substituted for 30 grams of any other type of fat, participants lost the same amount of weight.

Although there is currently no evidence that avocados can improve weight loss, there are reasons to believe avocados could have a beneficial effect.

This is because in addition to improving heart health, the monounsaturated fats in avocados appear to have several other beneficial qualities.

·       
            They are burned at a higher rate than other types of fats.

·         They may actually increase the rate at which fat is burned.

·         They may cause your body to burn more calories after eating.

·         They can reduce appetite and decrease the desire to eat after a meal.

However, it is important to note that these effects are not yet well researched.

Yet some preliminary evidence suggests avocados may help fight weight gain.

One study found that rats fed defatted avocado pulp ate less food and gained less weight than the control group.

A second study also found that rats fed avocado extract on a high-fat diet gained less body fat.

These studies are especially interesting because defatted avocado pulp and avocado extract do not contain fat. This means there may be other components in avocados that also help reduce appetite and weight gain.

People who eat avocados tend to be healthier and weigh less than people who don’t. Avocados may even help prevent weight gain.

Avocados Are Relatively High in Calories

Because avocados are relatively high in fat, they are also high in calories.

For example, 3.5 ounces (100 grams) of strawberries contain 32 calories, compared to 160 calories in 3.5 ounces of avocado.

While many different things can affect weight loss or weight gain, the biggest factor is the number of calories you eat.

Because avocados are relatively high in calories, it can be easy to eat too much without realizing it.

So if you’re trying to lose weight, be sure to stick to reasonable portions. One portion is typically considered to be a quarter to a half of an avocado — not the whole thing.

Although avocados are healthy, they are also high in calories. Make sure you pay attention to portion sizes if you are trying to lose weight.

Weight Loss Friendly or Fattening?

There is no reason to fear that avocados will be fattening, as long as you eat them as part of a healthy diet based on whole foods.

On the contrary, avocados have many qualities of a weight loss friendly food.



And although there’s currently no direct evidence that avocados cause weight loss, there are some reasons to believe they could help.

As long as you eat them in reasonable amounts, avocados can definitely be part of an effective weight loss diet.

Evidence-Based Health Benefits of Avocado Oil

Rich in Oleic Acid, a Very Healthy Fat

Avocado oil is the natural oil pressed from the pulp of an avocado.

Almost 70% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid.

This fatty acid is also the main component of olive oil, and believed to be partly responsible for its health benefits.

Additionally, around 12% of avocado oil is saturated fat and about 13% is polyunsaturated fat.

While avocado oil has a high omega-6 to omega-3 ratio (13:1), this shouldn’t be of concern as the total amount of omega-6 is relatively low.

The most abundant fatty acid in avocado oil is oleic acid, a fatty acid that provides numerous health benefits.

Reduces Cholesterol and Improves Heart Health

Several studies in animals have reported benefits for heart health.

One rabbit study compared avocado oil to coconut, olive and corn oil. It found that avocado oil has beneficial effects on blood cholesterol levels.

What’s more, avocado oil and olive oil were found to be the most effective in increasing HDL, the “good” cholesterol.

In rats, avocado oil may reduce blood triglycerides and LDL cholesterol levels, as well as lower blood pressure.

A few studies in animals show that avocado oil may benefit heart health, including reduced blood pressure and blood cholesterol levels.

High in Lutein, an Antioxidant That has Benefits for The Eyes

Avocado oil is a relatively good source of lutein, a carotenoid that’s naturally found in your eyes.

It functions as an antioxidants that has benefits for eye health.

Eating plenty of lutein may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases.

Your body doesn’t produce lutein, so you must obtain it from your diet.

Lutein is a carotenoid found in avocado oil. This nutrient improves eye health and may lower the risk of age-related eye diseases.

Enhances the Absorption of Important Nutrients

Some nutrients need fat in order to be absorbed by your body.

Among these are the carotenoid antioxidants, which are pigments found in many plant foods.

However, fruits and vegetables rich in carotenoids are typically low in fat.

One small study found that adding avocado oil to a salad with carrots, romaine lettuce and spinach, increased the absorption of carotenoids.

The increase was substantial, or 4.3 to 17.4-fold, when compared to a salad without fat.

There is good reason to include a healthy fat source like avocado oil when eating vegetables, as it may increase the absorption of carotenoid antioxidants up to 17-fold.

May Reduce Symptoms of Arthritis

Arthritis is a disease that involves painful inflammation of the joints. It’s very common and affects millions of people worldwide.

Osteoarthritis is the most common form of arthritis. It is associated with the breakdown of cartilage in joints.

Numerous studies have found that extracts from avocado and soybean oil, called avocado/soybean unsaponifiables, may reduce the pain and stiffness associated with osteoarthritis.

The extract seems to be especially beneficial for people who have hip and knee osteoarthritis.

Multiple studies have reported that a combination of avocado and soybean oil extract may relieve the symptoms of osteoarthritis.

May Help Prevent Gum Disease

Extracts from avocado and soybean oil may not only be beneficial against arthritis.

Some evidence suggests that this combination may also help prevent periodontal disease, also called gum disease.

This inflammatory disease can include symptoms like red and bleeding gums, bad breath and the breakdown of bone and tissue around teeth.

In worst case scenarios, it can cause tooth loss.

According to a study in bone cells and periodontal tissue, avocado/soybean unsaponifiables may block a protein called IL1B.

This protein promotes inflammation and is the main driver of tissue destruction and bone loss in gum disease.

Avocado and soybean oil extracts show anti-inflammatory effects by blocking a protein that causes tissue and bone loss.

Improves Skin and Enhances Wound Healing

The fatty acids in avocado oil appear to be beneficial for your skin.

One study in 13 patients found that a cream containing avocado oil and vitamin B12 improved symptoms of psoriasis after 12 weeks of treatment.

Avocado oil has also been studied for its ability to treat skin injuries, and studies in rats have found that it may accelerate wound healing.

One small study in humans found that a vitamin B12 cream containing avocado oil improved symptoms of psoriasis. Studies in rats have found that avocado oil promotes faster healing of wounds.

Neutralizes Free Radicals

Antioxidants fight cellular damage caused by free radicals, which are waste products of metabolism.

High levels of them can lead to oxidative stress, which may contribute to diseases like type 2 diabetes and heart disease.

By giving electrons to free radicals, antioxidants can neutralize them, preventing them from causing harm.

Many types of free radicals exist, but oxygen-derived radicals, known as reactive oxygen species (ROS), are the most concerning.



Mitochondria, the cell organs that produce energy, are major sources of ROS

According to one study in diabetic rats, avocado oil can protect against the harmful effects of free radicals by entering the mitochondria.

Once there, it’s able to neutralize free radicals and prevent them from damaging this important cell organ.



 In rats, avocado oil is able to enter cell mitochondria and decrease the production of harmful free radicals.

Is Very Easy to Use

The last one is not a health benefit, but it’s still really important.

It’s the fact that avocado oil is highly versatile and easy to incorporate into your diet.

For example, it can be consumed cold, but it’s also a safe and healthy cooking oil because its fatty acids are stable at high heat.

Here are a few ways to add avocado oil to your diet:

·       
              Add a tablespoon to a smoothie.

·         Drizzle over a salad.

·         Use it as a marinade for grilling meat.

·         Include it when baking.

·         Use it in homemade mayo.

·         Drizzle it over vegetables before roasting.

·         Top hummus off with it.

·         Drizzle it over cold soups, such as gazpacho.

Additionally, avocado oil is sometimes used in cosmetics and skin care products.

Avocado oil can be used in many ways. It can be added cold to salads or smoothies, and is also great for cooking, grilling or baking.

Anything Else?

If you want to try avocado oil, make sure to buy a cold-pressed version to reap the full health benefits listed in this article.

Avocado 101: Nutrition Facts and Health Benefits

The avocado is the fatty fruit of the avocado tree, scientifically known as Persea americana. It is native to Mexico and Central America.

Rich in monounsaturated fats, the avocado has a smooth and creamy texture. It is much higher in fat than most other fruits.

Avocados have a unique nutrition profile. They contain lots of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.

The consumption of avocados has been associated with various health benefits, such as decreased risk of cardiovascular disease. They are also very satiating and may be useful for weight loss.

Avocados can be eaten raw, but are also commonly used in foods like guacamole.

This is what an avocado usually looks like:

There are many different types of avocados, varying in color, size and shape.

Avocados are usually pear-shaped to round and they come in many different shades of green, ranging from pale green to almost black when fully ripe.

The most popular type is called Hass avocado, which is round with black skin.

Nutrition Facts

The avocado consists of 73% water, 15% fat, 8.5% carbohydrates (mostly fibers) and 2% protein.

Half an avocado (68 grams) contains 109 calories, corresponding to 160 calories per 100 grams.

The table below contains information on all the nutrients in avocados.

Avocado raw 100 grams serving in vitamins

·         General

·          Vitamins & Minerals

General information

	Amount
Calories	160
Water	73 %
Protein	2 g
Carbs	8.5 g
Sugar	0.7 g
Fiber	6.7 g
Fat	14.7 g
Saturated	2.13 g
Monounsaturated	9.8 g
Polyunsaturated	1.82 g
Omega-3	0.11 g
Omega-6	1.69 g
Trans fat	~

Carbs

Compared to other fruits, avocados contain very little sugar.

Half an avocado (68 grams) contains only 0.5 grams of sugar, in the form of glucose, fructose and galactose.

The net digestible carbs are only 1.8 grams for each 100 grams of avocado.

Because of the low sugar content, they are expected to have a very low glycemic index score, which means that they should not raise blood sugar levels much.

Fiber

Fiber occupies most of the carbohydrate content (79%) of avocados.

Half an avocado provides 4.5 grams of fiber, which is very high.

Dietary fiber is an important dietary component with many health benefits.

It can regulate appetite, feed the friendly bacteria in the gut and reduce the risk of many diseases.

Avocados also contain FODMAPs (fermentable oligo-, di-, monosaccharides and polyols), which are short-chain carbohydrates that some people cannot digest.

Not everyone is sensitive to FODMAPs, but they may cause unpleasant digestive symptoms in people with irritable bowel syndrome (IBS).

Avocados contain a lot of fiber, and very little sugar. They also contain FODMAPs, short chain carbs that may cause unpleasant digestive symptoms in some people.

Fat

As a rich source of monounsaturated fatty acids, the avocado is a very unusual fruit.

The most abundant fatty acid is oleic acid, which is also the main component of olive oil.

Oleic acid has been linked to reduced inflammation and may have beneficial effects on cancer.

Avocado oil is a great source of healthy fats, and animal studies suggest a protective effect against inflammation, heart disease and diabetes.

Avocados are rich in monounsaturated fatty acids, mainly oleic acid. They may help protect against heart disease, diabetes and cancer.

Vitamins and Minerals

Avocados are rich in many essential vitamins and minerals. The most abundant ones are listed below.

·         Folate (B9): Avocados contain a lot of folate, which is important for normal cell function and tissue growth, and is particularly important for pregnant women.

·         Vitamin K1: Vitamin K1 is important for blood clotting, and may have benefits for bone health.

·         Potassium: An essential mineral, beneficial for blood pressure control and heart health. Avocados actually contain more potassium than banana.

·         Copper: A trace element that is relatively low in the Western diet. Low copper intake may have adverse effects on heart health.

·         Vitamin E: A powerful antioxidant, often found in high amounts in fatty plant foods.

·         Vitamin B6: A group of related vitamins that help convert food into energy.

·         Vitamin C: An antioxidant that is important for immune function and skin health.

Avocados are rich in many vitamins and minerals, such as B-vitamins, vitamin K, vitamin E, vitamin C, potassium and copper.

Other Plant Compounds

These are the main plant compounds in avocados:

·         Carotenoids: Avocados contain many carotenoids, such as lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye diseases.

·         Persenones A and B: Unique antioxidants that may have protective effects against inflammation and cancer.

·         D-Mannoheptulose A type of sugar found in avocados, claimed to assist with blood sugar control.

Avocados are very high in carotenoid antioxidants, and eating fat along with these antioxidants tends to increase their absorption into the body.

Because avocados are high in fat, the carotenoid antioxidants in them are particularly well absorbed.

Avocados are rich in plant compounds, such as carotenoids, antioxidants and a sugar called D-Mannoheptulose. The carotenoids are well absorbed because of the high fat content of avocados.

Health Benefits of Avocados

Avocados are high in antioxidants and many important nutrients, some of which are rare in the modern diet.

For this reason, it is not surprising to see that avocados have numerous health benefits.

Heart Health

Heart disease is the leading cause of death in the world.

Blood cholesterol, triglycerides, inflammatory markers and blood pressure have all been associated with increased risk of heart disease.

Research has shown that avocado consumption may reduce blood cholesterol and triglycerides significantly, as well as lower the potentially harmful LDL cholesterol and increase the good HDL cholesterol.

Satiety and Weight Loss

Some people think that avocados are fattening because of their high fat content, and should therefore be avoided in calorie restricted diets.

However, eating avocados does not seem to prevent weight loss in overweight people.

In fact, adding avocados to meals makes people more satiated (full) and reduces the desire to eat for many hours, compared to a similar meal without avocados.

For this reason, avocados may be an excellent addition to an effective weight loss diet.

Avocados are also very high in fiber, low in carbs and do not raise blood sugar levels, which are all properties that make it a weight loss friendly food.

Reducing Symptoms of Arthritis

Arthritis is a common problem in Western countries, characterized by progressive deterioration of the joint cartilage.

Avocado and soybean unsaponifiables are supplements made from avocado oil (33%) and soybean oil (66%), primarily used to suppress symptoms in people with arthritis.

Multiple studies have shown that these supplements can reduce symptoms of arthritis, especially of the knee and hip.

Avocados may reduce cholesterol and triglyceride levels, both of which are major risk factors for heart disease. They are also very filling, and may reduce symptoms of arthritis.

Adverse Effects

Avocados are safe to eat for the majority of people, but may cause problems in individuals with allergy or irritable bowel syndrome.

Avocado Allergy

Actual avocado allergy is rare, but individuals with latex allergy can experience allergic reactions to fruits, such as avocados, bananas or kiwis, known as the latex-fruit syndrome LFS.

In latex-fruit syndrome, the immune system attacks fruit proteins that are similar to the allergy-causing proteins in latex.

This may lead to allergic reactions like upset stomach, stomach cramps, headaches or more serious symptoms like severe allergic shock.

FODMAPs and Irritable Bowel Syndrome

Avocados contain FODMAPs, short-chain carbohydrates that may cause problems in people with irritable bowel syndrome.

Eating foods containing FODMAPs may have adverse effects on digestion in these individuals, leading to gas, cramping, bloating, stomach pain, diarrhea or constipation.

If you have digestive issues, then monitor your symptoms carefully after eating avocados.

Avocado allergy is rare, but they may cause allergic reactions in individuals who suffer from latex allergy. They also contain FODMAPs, which may cause digestive symptoms in sensitive individuals.

Summary

Avocados are very filling, incredibly nutritious and taste really good.

They are a good source of several vitamins, minerals and plant compounds, and may have benefits for heart health and arthritis.

All things considered, avocados are an excellent addition to a healthy diet.