Compared to most fruits, avocados aren’t high in carbohydrates but in fats and calories. A medium-sized avocado contains about 138 calories and 14.1 grams of fat. While most women may find this a good enough reason to shy away from including avocados in their daily diet, this superfood provides powerful effects that boost health.
When eaten right, avocados offer healthy monounsaturated fatty acids or healthy fats, as well as vitamins minerals such as potassium, lutein, and good amounts of soluble and insoluble fiber which promote longer, healthier life.
Here are great reasons why you should eat an avocado regularly to boost your active lifestyle.
Good for the heart
The monounsaturated fats in avocados help lower bad cholesterol. They are high in beta-sitosterol that helps reduce LDL levels (bad cholesterol) while increasing HDL levels (good cholesterol) in your body. Regular consumption of avocados help maintain healthy cholesterol levels that improve your heart health.
Avocados are also rich in vitamin B6 and folic acid that regulate your homocysteine levels, which in turn reduce your overall risk for stroke, coronary heart disease, and diabetes.
Boosts eye health
Avocados are packed with two phytochemicals, lutein and zeaxanthin, which provide antioxidant protection to improve eye health. These phytonutrients help minimize eye damage from harmful ultraviolet light and minimize your risk of developing age-related eye conditions such as cataracts and macular degeneration.
Relieves arthritis symptoms and prevents osteoporosis
The carotenoid, antioxidants, omega 3 fatty acids, and polyhydroxolated fatty alcohols in avocados make it an anti-inflammatory agent. This helps relieve symptoms of arthritis and osteoarthritis-related pain.
Avocados also contain vitamin K which is essential for bone health. A diet filled with adequate amounts of this vitamin helps increase calcium absorption that is essential for maintaining healthy bones. This reduces your risk of developing osteoporosis.
Reduces cancer risk
The phytochemicals in avocados have been found to prevent the development of certain cancers like mouth, skin, and prostate. The combination of antioxidants and anti-inflammatory characteristics of these phytochemicals can selectively induce cell cycle arrest which inhibits the growth of cancer cells.
Promotes weight loss
Avocados contain 6 to 7 grams of fiber which helps you feel fuller faster and longer, lowering your desire to eat over the next couple of hours. Oleic acid, one of the unsaturated fats found in avocados, activates the satiety center in the brain, which then makes you feel full and prevents you from overeating. This makes avocados the perfect food for those aiming to lose weight.
As they are low in carbohydrates, avocados help you eat fewer calories that make it a lot easier for you to stick to a healthy diet.
Improves digestion and promotes natural detoxification
Including avocados in your daily diet helps improve digestion, thanks to their natural fiber content. Consuming adequate amounts of fiber can help you maintain a healthy digestive tract while preventing constipation.
The fiber in avocados also promotes regular bowel movements that are crucial for the excretion of toxins in your body.
Reduces risk of depression
Avocados are also high in folate which prevents the buildup of homocysteine, a substance which can impair circulation and delivery of nutrients to the brain. An excessive amount of homocysteine can adversely affect the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite. By regulating your homocysteine levels, avocados help lower your risk of developing depression.