Avocado is a green fruit prized for its creamy texture and fine taste. Very nutritious, it gives the body a significant amount of vitamins and minerals that promote its proper functioning. Moreover, several studies show that people who eat it regularly are healthier than others. Discover the different virtues of the avocado!
Thanks to its delicious taste and richness in nutrients, the avocado is a fruit that can be consumed without moderation. Easy to prepare, simply peel it and cut it in half lengthwise, it can be used to enrich your salad, crushed into a delicious sauce or guacamole, or just used as an entry or as dessert (with a little lemon juice).
Very rich in vitamins (A, B, C, E and K), minerals (zinc, iron, magnesium, potassium, phosphorus), fiber, protein and phytosterols, it provides a multitude of benefits to the body.
10 benefits of avocado
1 – Protects the cardiovascular system
Eating avocado regularly can protect your heart and preserve your cardiovascular system. Rich in vitamins B and E, folic acid and monounsaturated fatty acids, this fruit helps lower cholesterol and prevents cardiovascular disease. A study conducted in 2013 that took place over a period of 7 years, says that eating avocados can reduce the metabolic syndrome responsible for the increased risk of stroke, coronary heart disease and diabetes.
2 – Reduces the risk of stroke
Hypertension is one of the most common causes of stroke. To reduce the possibility of a stroke avocado can be your best ally. Rich in potassium, it can increase the sodium secretion by the body and has a vasoactive effect on blood vessels, effects demonstrated with a study by the American Heart Association. Moreover, its richness in folic acid significantly reduces the risk of stroke.
3 – Adjusts the cholesterol and glucose levels in the blood
Thanks to its content of oleic acid and beta-sitosterol, the avocado can reduce the cholesterol levels in the blood. According to a study conducted on people with high cholesterol, daily consumption of avocado lowers bad cholesterol of the rate of 17% and increases good cholesterol by 11% in just a week.
In addition, the amount of fiber and monounsaturated fatty acids contained in this fruit can increase the sensitivity to insulin and regulate the glucose levels in the blood.
4 – Boosts the immune system
Polyphenols, flavonoids and glutathione content in avocado possess potent antioxidant, anti-inflammatory, antiallergic and antispasmodic effects that allow the body to fight against the harmful effect of free radicals and premature aging, as well as to strengthen the defenses of the immune system and fight inflammation.
5 – Maintains the health of the eyes
The avocado is a highly beneficial food for your eyes. It is one of the fruits richest in lutein, a carotenoid that protects the retina to improve vision and prevent cataracts as well as macular degeneration (AMD).
According to a study published in the American Journal of Epidemiology and Ophthalmology, high levels of lutein in the diet can reduce the incidence of macular degeneration.
6 – Ensures proper development of the fetus
A cup of avocado provides almost a quarter of the recommended daily intake of folic acid, which is an essential B group vitamin, which helps the proper development of the fetus, by protecting it against various anomalies. It is therefore strongly recommended to consume avocado each day during the pregnancy and even before conception to prevent birth defects such as neural tube defects or spina bifida.
7 – Protects against cancer
Thanks to its high antioxidant content, avocado reduces the risk of several types of cancer, such as the prostate, breast, mouth and skin cancer. It inhibits the growth of cancer cells.
8 – Ensures better absorption of nutrients
By integrating avocado in your daily meals you will not only enjoy all its nutrients and its healing properties, but also better benefit from the nutrients from other foods. In fact, recent studies show that people who ate an avocado salad absorb 5 times more carotenoids.
9 – Beauty ally
Rich in antioxidants and nutrients, the avocado is a fruit very beneficial for the health and beauty of the skin, which is why it is found in many cosmetics. It helps nourish and hydrate the skin, protects against inflammation and irritation and treats certain skin diseases such as psoriasis.
10 – Keeps you slim
It is true that the avocado contains about 200 calories per 3 ½ oz, but its impact on weight gain is zero. In fact, its high fiber content stimulates digestion and provides a lasting feeling of satiety. Thus, it reduces digestive problems such as constipation or bloating, and slows the cravings responsible for weight gain.