Top 5 health benefits of Avocado

You’ve probably heard about the wonder fruit that is avocado—the green, pear-shaped fruit that is actually monickered the “alligator pear.” Sure you know it’s healthy. But just how healthy is it as proven by science? Check our top 5 list to find out.

1. It’s packed with vital nutrients.
Scientifically named the Persea Americana, avocado, the fruit of the avocado tree, is highly prized for its nutrient value. It’s referred to nowadays as a superfood, given the 20 vitamins and minerals it contains.

The most abundant nutrients you can get from a single 3.5-ounce (100 grams) serving include the following:

Vitamin K
Folate
Vitamin C
Potassium
Vitamin B5
Vitamin B6
Vitamin E
Magnesium
Manganese
Copper
Iron
Zink
Phosphorous
Vitamin A
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)

Such serving comes with 160 calories, 2 grams of protein and 15 grams of healthy fat! It doesn’t contain any cholesterol or sodium and are low in saturated fat. What an excellent food choice!

2. Avocado’s potassium content is greater than banana’s!
Surprised? You’ve probably always thought that bananas are the king of potassium, but you’re wrong! With a 100 gram serving containing 14% of the RDA, compared to the 10% in bananas.

What potassium does to your body is reduce your blood pressure—a major risk factor for heart attacks, strokes and kidney failure. Yet another win for the great avocado!

3. It’s loaded with monounsaturated fatty acids.
By now you should understand that avocado is a high-fat food—the healthy kind of fat, that is. Fact is, 77% of the calories you get from it are from fat, making it one of the fattiest plant foods! The fat you find in avocado is oleic acid, a monounsaturated fatty acid that you also find in olive oil, which has several benefits.

Studies have shown that oleic acid reduces inflammation, and have also been shown to have beneficial effects on cancer-prone genes.

4. Avocado is a high-fiber food!
Health-conscious individuals are always on the hunt for foods high in fiber for its known benefits of helping us digest properly, stay full for longer and thus eat less. Well, look no more for another superfood filled with fiber—avocado is one of them! A 100-gram serving of avocado actually contains 7 grams of fiber—that’s already 27% of the recommended daily fiber intake!

With avocado, you get soluble fiber, known to be able to feed the good bacteria in our intestines—this is essential when you want to achieve optimal body functions. It is also proven to reduce blood sugar spikes, and lowers risks of many diseases.

5. In general, avocado eaters are proven to be healthier
This may easily sound like an exaggerated claim, but it’s not! One study looked at the habits and health of people who eat avocados, and it came out with this good news (analyzed data came from 17,567 participants in the NHANES survey in the United States):

– They were found to be in much healthier shape than people who didn’t eat avocados
– They had much higher nutrient intake and were less likely to have metabolic syndrome—described to be a cluster of symptoms considered to be risk factors for diabetes and heart disease
– They were found to have more HDL (good cholesterol) in their bodies.
– Regular avocado eaters weigh less, have a lower Body Mass Index (BMI) and have significantly smaller belly fat.

So, what are you waiting for? Stock up on this super fruit and make those guacamoles and fresh salads topped with avocados, or simply eat them as they are—they taste awesome and are great health boosters!

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