Avocado Benefits - One of the Top Superfoods Worldwide

Avocados are currently ranked in the top 5 superfoods worldwide. Setting aside the great life improvement guacamole has been for all of this, there are many surprising health benefits which you wouldn't have thought about.

Why should you eat avocados?

Until recent years, we have grown in a culture where all types of fat were considered harmful. Luckily, extensive research has managed to take us out of this nutritional dark ages and enabled us to benefit from more nutrient-dense foods, which were overlooked until now.

Thanks to research, we are now aware that avocados provide multiple trace vitamins and minerals, several antioxidants, the same powerful riboflavin found in red grape seed extract and healthy monounsaturated fats, which enable us to free ourselves from the chains of sugar and carbohydrates [1].

Is avocado a fruit or a vegetable?

This question is one of the first to pop up on anyone's lips. And the answer is: avocado is a fruit. But despite this, people, especially in the western culture, have been using it only in salads, guacamole dip, and sandwiches. To me, this is merely unfortunate, as avocado's mild taste and creamy consistency make it perfect for desserts, my favorite being chocolate mousse.

The fact is that avocado is one of today’s superfoods, which needs to be included in your diet. And if you’re worried about calorie intake, a medium-sized fruit only contains about 215 calories.

This might be concerning, but remember that most of the fats in avocado are monounsaturated ones, making it also the perfect addition to any keto diet.

According to the USDA, the “official” avocado serving size is about 30 grams or a fifth of the fruit. However, statistics have shown that the majority of avocado consumers eat one half at a time, increasing the serving at 68 grams. Taking this into consideration, the USDA has adapted their information, to keep their readers properly informed:

●       113 calories

●       4.6 g dietary fiber

●       10 grams of fat

●       6 grams carbohydrates

●       only 0.2-gram total sugar

●       14 milligrams vitamin K (19 percent DV)

●       60 milligrams folate (15 percent DV)

●       6 milligrams vitamin C (12 percent DV)

●       343 milligrams potassium (10 percent DV)

●       2 milligrams pantothenic acid (10 percent DV)

●       0.4-milligram vitamin B6 (9 percent DV)

●       1.3 milligrams vitamin E (7 percent DV)

●       19.5 milligrams magnesium (6 percent DV)

What are the Most Important Avocado Nutrients?

Monounsaturated fats — These have been proven to regulate blood sugar levels and to reverse insulin resistance. Avocados are some of the richest sources, MUFAs being the main dietary fat included in the Mediterranean diet which has been linked for decades to protect many disorders, which include, but are not limited to cognitive decline, cancer, and heart disease [2].

Carotenoids — The oleic acid contained in avocados improves memory and brain activity. It does so by enabling the body to absorb more carotenoids, whose benefits include immune system boosting, inflammation reducement and healthy growth and development of corneal cells [3].

Fat-soluble vitamins A, E, and K — These are the main vitamins which our body does not rely on to function properly, but also to impact metabolic factors like thyroid hormones and carbon dioxide by working in an integrative manner with essential minerals like zinc and magnesium [4].

Water-soluble vitamins B and C — Being bombarded with their importance, most of us don’t know that vitamin C and vitamin B-complex are not stored in our bodies. This is why the daily intake is mandatory, through nutrition or supplements, in order to reach our daily requirements [5].

Important trace minerals  — With a high level of potassium, your daily requirements could be met by eating only one avocado. By comparison, to reach the same levels eating bananas, you would need two of them [6].

Loads of fiber – The proper soluble fibers contained in avocado more than in any other superfoods is the primal benefit for digestive and blood issues. By facilitating proper bowel regularity, they eliminate the toxic waste that stays too much into the colon. Through transposition, this contributes to a better blood componence, reducing sugar levels [7].

Protein — When it comes to protein foods, avocado is like Superman. With the lowest sugar and highest protein ratio, this fruit is perfect for building mass while burning fat [8].

Antioxidant phytochemicals  — Oxidative damage, or stress, as it is commonly known, is slowly working its way to becoming one of the leading causes for any condition. The three components have the ability to prevent it, and by doing so, they eliminate the possibility of DNA changes and cell mutations. The two most important conditions which benefit from them are cataracts and macular degeneration, as avocado reduces their incidence and progression rate [9].

Folate — This is the main supplement any woman receives when she gets pregnant. Folate is crucial in preventing neural tube defects and Spinal Bifida. In adults, it has been proven that individuals with high levels of folate are less prone to strokes [10].

Phytonutrients (polyphenols and flavonoids) — Reducing the risk of inflammatory and degenerative disorders is the primary concern for people all around the world. They’ve worked hard all their lives; they want to have a happy, pain-free, abled retirement. The phytonutrients found in avocados reduce this risk, preventing any damage to the heart, brain, joints, skin and connective tissues, and internal organ systems [11, 12].

Main Avocado Benefits
Containing more than 20 vitamins and minerals, avocados are nutrient-dense fruits. Their benefits expand into every aspect of our health, but we are just going to mention 2 of the most important ones.

1. Healthy Skin, Eyes, and Hair
Being rich in monounsaturated fats and fat-soluble vitamins, avocado enables you to achieve bright, clear eyes, glowing skin and shiny hair, if you used both digestively or topically. Its benefits probably come from the fact that it is one of the best moisturizers, comes at a low cost and the highlight: they are completely free from any synthetic chemicals.

Being packed with lutein, one of the carotenoids which protect the eyes and promotes a healthy vision, they are also powerful against the damage caused by pollution and UV light. This is using avocado topically to create a face/hair mask once a week, will work better than any store-bought artificial product.

At the same time, carotenoids have been linked to a decrease in the risk of specific diseases, like macular degeneration, cataract, and even specific types of skin cancer. The lutein’s ability to absorb damaging blue light waves reduces their skin and eye damage caused by free radical damage and DNA changing. Also, avocado intake enables more carotenoid absorption from other nutritional sources.

Below is an avocado hair and face mask which can be used once a week to promote and instill proper nutrients topically.

You will need:

• 1 banana
• 1 ripe avocado
• 1 tsp olive oil

Instructions:

For your hair - Begin by blending all the ingredients together and massaging into your hair from the roots to the ends. Let the mixture sit for 30 minutes. Shampoo thoroughly, then rinse well.

For your face

You will need

• 1/2 avocado
• 1/2 banana

Mash the banana and avocado well.  Make a smooth paste without any lumps.  Apply to your face and leave on for 15 to 20 minutes and then rinse with some warm water and pat dry.    
               

2. Avocado’s Role in Anti-Inflammatory Processes

Even though we have recounted the multiple benefits of avocado intake, we have kept away from its seed. The giant pit has been recently the star of a new study, published in Advances in Food Technology and Nutritional Sciences Journal, which proves that avocado seed extract has significant anti-inflammatory properties.

The avocado extract used on the experimental Petri dishes was found to reduce the production of inflammatory compounds and improved immunity response. The authors of this study noted with more testing; avocado seed extract could become a safe replacement for commonly used anti-inflammatory medications, such as NSAIDs and steroids, which have shown negative side effects in some users.

Joshua Lambert Ph.D., one of the lead researchers in the study, said in a press release this discovery could make a huge impact because chronic inflammation is linked to some of the most prevalent diseases in our country. Chronic inflammation is related to cancer, heart disease, and many other severe conditions, which affect more than 60 percent of Americans and are some of the leading causes of death in our country. 

Avocado Nutrient Conclusion

However, even though the research regarding this superfood is just scratching the surface and we have to wait until the sometimes bureaucratic scientific community confirms solid proof, we can focus on replenishing our bodies with natural nutrients available at our fingertips.

Check Out My Avocado Water/Smoothie Recipe - Here