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Avocado Nutrition

by Abdul Moeed

Avocado Nutrition

The fruit avocado comes from an avocado tree, which is scientifically known as Persea Americana. Because of high avocado nutrition and its flavor, it is used in a variety of dishes. Avocado is often referred to as a superfood, which is not surprising because of its high nutrition and various health benefits.

There are various varieties of Avocados, and the most popular type is Hass Avocado.

Avocados are very nutritious and contain 20 different types of vitamins and minerals, which are beneficial for health. The main ingredient in Avocado is guacamole. Some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving, are listed below:

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin E: 10% of the DV

It also contains small amounts of magnesium, manganese, phosphorous, zinc, iron, copper, and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Avocado Nutrition Facts:

Following are the avocados nutritional facts:

High-fat food:

Avocado is a high-fat food. 77% of the nutrients it contains come from fats. This makes it one of the fattiest plant foods in existence. But Avocado not only includes any fat, but the significant fat it contains is also Oleic acid, which is a monounsaturated fatty acid and a major component of olive oil. Therefore, Avocado is one of the healthiest plant foods.

More Potassium than Bananas:

Another Avocados nutritional fact is that they contain more potassium than bananas. Bananas contain 10% potassium and are considered as a high-potassium food. But avocados contain 14% of potassium per 100 grams, making them high potassium-containing food than bananas.

So, potassium helps maintain electrical gradient in body cells and provide different health benefits.

Avocados Can Lower Cholesterol and Triglyceride Levels:

Avocados can lower cholesterol and triglyceride levels. Higher levels of cholesterol and triglyceride cause many health problems, and one of the most common is a Heart attack. Therefore, significant risk factors for heart attack are cholesterol, triglycerides, inflammatory markers, blood pressure, and various others.

Eight controlled studies in people have examined the effects of Avocado on some of these risk factors.

The studies showed that avocados could:

  • Reduce total cholesterol levels significantly.
  • Increase HDL (the good) cholesterol by up to 11%.
  • Lower LDL cholesterol by up to 22%
  • Reduce blood triglycerides by up to 20%.

Avocados Nutritional Benefits:

Reducing Symptoms of Arthritis:

Avocado and soybean unsaponifiable supplements contain 33% of avocado oil and 66% of soybean oil. Multiple studies have shown that these supplements reduce the symptoms of arthritis in the knee and hip.

People having symptoms of arthritis can take these supplements after a thorough discussion with their physician. Reducing arthritis symptoms is one of the Avocado’s nutritional benefits.

Heart health:

A heart attack is one of the leading causes of death around the world. Among various nutritional benefits of avocados, reducing cholesterol and triglycerides level is a significant benefit. Cholesterol and Triglycerides are major risk factors that cause a heart attack. Avocado’s nutritional benefits include lowering the levels of cholesterol and triglycerides.

Healthier Lifestyle:   

Avocado’s nutritional benefits include a healthier and happy lifestyle because studies have shown that people who eat avocados have a higher nutrient intake rate and lower rates of metabolic syndrome. People who eat avocados have healthy body weight, lower BMI, less belly fat, and right cholesterol level.

Boost memory and brain health:

Avocados are rich in Oleic acid. A 2009 study published in the Proceedings of the National Academy of Sciences of the United States of America found that these types of acids can enhance memory. So, boosting memory is one of the Avocado’s nutritional benefits that make your brain healthier and sharper.

Reducing the risk of depression:

Depression is the most common mental health issue around the globe, and the studies show that eating monounsaturated fats helps reduce depression (And balancing fat intake may help control depression.). The high amount of folate helps your brain cells to be healthy.

 

 

 

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