What are the benefits of avocado. Here's what research shows
Miscellaneous / / August 01, 2021
The secret is in the special composition of fats.
1. Contains many vitamins
If you eat 100 g of avocado, then you canAvocados, raw, all commercial varieties / NutritionData provide yourself with 26% of the daily intake of vitamin K, 17% - C, 14% - B5, 13% - B6, 10% - E, 20% - folic acid.
In addition, due to the high fat content of avocados, it improvesN. Z. Unlu, T. Bohn, S. K. Clinton, S. J. Schwartz. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil / The Journal of nutrition absorption of fat-soluble vitamins.
2. Rich in trace elements
100 g of pulp contains 29 mg of magnesium. This is approximately 10-13% of the daily value. And potassiumD. J.i Bhuyan, M. A. Alsherbiny, S. Perera, M.l Low, A. Basu, O. A. Devi, M. S. Barooah, C. Guang Li, K. Papoutsis. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits / Antioxidants - almost 500 mg, which is 60% more than bananas. In addition, the fruits contain phosphorus, iron, zinc, calcium and sodium.
3. Contains a lot of fiber
Avocado is a source of dietary fiber: 100 g of pulp containsAvocados, raw, all commercial varieties / NutritionData 6.7 grams of fiber at a daily rateHeart Healthy Diet / Cleveland Clinic at 25 MoreoverE. Naveh, M. J. Werman, E. Sabo, I. Neeman. Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol / The Journal of nutrition 75% is insoluble fiber, which retains water well in the intestines. It promotes normal digestion and helps prevent constipation.
4. Improves intestinal microflora
Trillions of beneficial bacteria live in the human digestive tract, which are essential for our body. Their number can be reduced due to antibiotics, disease or other factors, which does not lead to anything good.
Many foods help maintain a healthy microflora, but avocados do the job especially well. This confirmedAvocado Consumption: Feeding your gut microbiota / American Society for Nutrition one study in which participants ate this fruit once a day for 12 weeks. As a result, the subjects increased the number of bacteria that help break down fiber and produce substances that improve bowel function.
5. Helps you gain weight
If a person, due to illness or other reason, has low weight and cannot gain it, it is necessary to increaseHigh ‑ Calorie Foods and Snack Ideas to Gain Weight / Cleveland Clinic the calorie content of a diet of 300-500 kcal. But this should be done so that harmful foods do not appear in the diet. As a result, doctors often advise eating avocados. 100 g of pulp containsAvocados, raw, all commercial varieties / NutritionData:
- 160 kcal - approximately 8% of the required energy;
- 2 grams of protein, or approximately 4% of the RDA
- 14, 7 g of fat, which is 23% of the adult norm.
By adding avocado, you can make any dish more nutritious and healthy.
6. Helps to Lose Weight
This is due to the special composition of fats. And here's how. Usually, overweight people have a lot of saturated fat in their diet, which accumulates in the body and disrupts the lipid balance of the blood. And to lose weight, you need to increase the amount of different types of unsaturated fat. This can be done with an avocado. Research shows that half of the fruit (68 g) containsM. L. Dreher, A. J. Davenport. Hass avocado composition and potential health effects / Critical reviews in food science and nutrition 6.7 g monounsaturated fat. And if we evaluate only avocado oil, then the ratio in it is as follows: 71% monounsaturated and 13% polyunsaturated fatty acids. All of these substances help maintain the balance of lipids in the blood and lose weight.
7. Reduces cholesterol levels
Mono- and polyunsaturated fatty acids improve the lipid composition of the blood. If you eat fruit daily, it will decreaseM. Alvizouri-Muñoz, J. Carranza ‑ Madrigal, J. E. Herrera-Abarca, F. Chávez-Carbajal, J. L. Amezcua-Gastelum. Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels / Archives of medical research and the concentration will be maintained at an optimal level cholesterol in blood.
8. Reduces the risk of metabolic syndrome
This is not a disease, and a complex of disorders in the body, when a person becomes overweight, blood pressure often rises, the ratio of lipids and a lot of cholesterol in the blood is disturbed, and the level of glucose also rises.
One way to reduce your risk of metabolic syndrome is to follow a diet low in saturated fat, high in fiber and vitamins. And the avocado is just right for the role of a dietary fruit. It has the necessaryV. L. Fulgoni 3rd, M. Dreher, A. J. Davenport. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 / Nutrition journal substances that are beneficial to health.
Read also🥑🌿🥬
- 7 reasons to eat turmeric every day
- 7 important reasons to eat garlic every day
- Is sorrel as useful as it is commonly believed?
- 7 reasons to eat more vitamin C foods
- A healthy eating guide for beginners
Scientists talk about dozens of COVID-19 symptoms that can persist for more than 6 months
Scientists have named the characteristic symptoms of the delta strain of coronavirus. They are different from the usual COVID-19
The authoritative scientific journal Nature wrote about the safety and effectiveness of "Sputnik V"