health benefits of avocado

Avocado is a berry containing a large seed, with buttery green flesh and dark leathery skin. It's a popular ingredient in the produce industry used to make different types of dishes, including smoothies, wraps, dips, brownies, etc.

What are the Nutritional facts on Avacado?

Avocado contains lots of calories. Therefore the recommended serving size of the fruit is 50g.
Calories – 80 cal
Total fat -7.5 g
• Saturated fat – 1.56 g
• Polyunsaturated fat – 0.9 g
• Monounsaturated fat – 5g
• Cholesterol - 0 mg

Total carbohydrates – 4.5 g
• Dietary fiber – 3.5 g
• Sugar – 0.35 g
Proteins – 1g
Sodium – 3.5 mg
Potassium – 242.5 mg
Folate – 40.5 µg
Vitamin B6 – 0.128 mg
Vitamin C – 5 mg
Vitamin E- 1.03 mg

Health benefits of Avocado

1. Lowers the risk of cancer

Avocados may use to treat certain cancers, and it helps to reduce the risk of prostate and colon cancer.

2. Arthritis and osteoporosis

oil extracted from avocados can reduce osteoarthritis symptoms. The vitamin K in avocados helps boost bone health and ward off osteoporosis by slowing down bone loss.

3. Depression.

According to the research, depression is associated with low levels of folate. Folate retards the buildup of homocysteine in the blood. Homocysteine reduces the flow of nutrients to the brain and leads to depression. Due to the high levels of folate in avocados, it may keep depression symptoms at bay.

4. Inflammation

The vitamin E in avocados lowers body inflammations, thereby reducing the risk of several diseases, including; arthritis, diabetes, Alzheimer's disease, etc.

What are the Nutrients in Avocados ?

I. Aids in Digestion

Avocados are rich in dietary fiber. Which is contains high amounts of insoluble fiber that helps body cleansing, ease bowel movements, and to prevent constipation.

II. Regulates Blood pressure

Avocado is a rich source of potassium. Potassium helps lower the sodium levels in the blood, ease the tension in blood vessel walls, and regulate blood pressure.

III. Result in a Healthy Heart.

Avocado contains a higher amount of oleic acid, a healthy monounsaturated fatty acid that helps to lower cardiovascular inflammation. Avocados also contain the plant version of cholesterol called beta-sitosterol that supports lower cholesterol levels.

IV. Improves Vision

Avocado contains antioxidants that are good for the vision, such as Lutein and zeaxanthin. They help protect the tissues of the eyes from UV damages and prevent cataracts and macular degeneration.

V. Good for pregnancy

A pregnant woman requires at least 400 micrograms of folate per day to help prevent congenital disabilities in the baby's brain and spine. One Avocado can provide around 41% of the daily folate need.

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