Rich with the power of more than 20 minerals and nutrients, you can call Avocado the most nutritious fruits to mankind without any doubt. It is rich, creamy, flavourful and earthy and has the highest content of omega-3-fatty-acids! In India, because of its rich, creamy and fat content, it is known as ‘Makhan-phal’ or the buttery fruit.
Here are some of the ways through which avocado can help you improve your health.
- Reduces Arthritic Pain
Avocados are full of phytosterols or plant hormones like campesterol, beta-sitosterol, and stigmasterol which are known to reduce the inflammation in your joints and thereby reducing arthritic pain. The presence of polyhydroxylated fatty acids (PFAs), another micro-nutrient with anti-inflammatory properties, also helps. Avocados also consist of a high quantity of omega-3-fatty acids which lubricates the joints and helping with the mobility issues in people dealing with arthritis.
- Regulates Your Blood Pressure
If you are suffering from the problem of high blood pressure, the health benefits of avocado can do wonders for you. The fruit is rich in potassium and low in sodium which helps in regulating your blood pressure. With stable blood pressure, you can ward off the risk of heart attack and stroke as well.
- Reduces Heart-Related Risks
You might think how a fruit with high-fat content is good for heart health? Well, avocados indeed consist of high content of omega-3-fatty acids, but on a micro-level, these are good monosaturated fat oils (MUFA) which are actually good for your heart health. These help in reducing your LDL or bad cholesterol and boosting your heart health.
- Improves Your Eyesight
One of the health benefits of avocado is that it is quite rich in beta-carotene which helps in improving your eyesight. Apart from that, avocado is also known to contain lutein and zeaxanthin. These nutrients are required to minimize the harmful effects of being exposed to ultraviolet light to the eyes, night vision and good eyesight.
Macular degeneration is associated with the growing age. The presence of Vitamin A in avocado can help in reducing the risk of macular degeneration. The presence of monosaturated fats can increase the absorption of beta-carotene, thus benefiting your eyesight.
- Provides Required Folic Acid
Folic Acid is associated with the growth and development of nervous systems in a fetus. This is why doctors recommend including folate or folic acid in your diet if you are planning to get pregnant. This prevents many nervous systems related developmental diseases like spina bifida in the fetus.
The inclusion of the right amount of folate is also necessary to fight depression and brain-related diseases. Studies have shown that folate prevents the buildup of a substance called homocysteine. This substance hampers the proper circulation of blood to the brain. Avocados are known as a good source of folic acid and thus, can help in treating depression and other diseases.
- Improves Fertility
Another reason to add avocados to your diet, if you are trying to get pregnant, is that it is known to improve fertility rates. It can be really beneficial for couples going through IVF treatments as it can increase the chances of conception.
- Improves Digestion
If you have been suffering from the chronic problem of indigestion and constipation, try including fresh and creamy avocados in your diet. It is loaded with fibre which adds weight to the stool, thus facilitating bowel regularity and indigestion.
- Aids Weight Loss
Adding to the long list of health benefits of avocado is that it helps in losing weight! Did you know that 100gms of avocados contains 7gm of fibre? Well, fibre is that part of the food that takes the longest to get digested. Therefore, if you have eaten foods that are high in fibre, you will tend to feel fuller for a longer time, thus reducing overeating or bingeing on junk and processed food. This is exactly why dieticians include avocados in your diet plan designed to help you reduce weight.
Also Read: The Ultimate Guide to Low Carbohydrates and High Protein Diet for Weight Loss and Muscle Gain
- Helps in Better Nutrients Absorption
There are several vitamins and minerals which are known as fat-soluble vitamins or minerals. This means that they can be absorbed by the body only in the presence of soluble fatty acid and avocados are a great source of good fats! They help in the absorptions of any vitamins like A, D, E and K.
- Improves Skin
Another fun fact about the benefits of avocado is that one serving (one whole fruit) can provide up to 17% of the daily recommended dose of Vitamin C & E, both of which are essential in maintaining flawless and healthy skin.
How to use Avocados in Daily Diet?
If you are convinced of the health benefits of avocado and want to include this luscious fruit in your diet, there are several ways! The first thing that comes to mind is using it in the Mexican guacamole, isn’t it? The fresh, thick, creamy dip is truly amazing! Apart from that, you can easily include avocadoes by adding them to your salads or creating dressings with avocado puree. Some of the recipes also couple them with other healthy alternatives like putting them on a brown-bread sandwich or adding them to a bowl of oats. The combinations are many, you just have to choose what you like!