Avocados are a rich source of essential fatty acids, but the benefits that they pose to health spring from many other important nutritional properties.
Avocado is a fruit that belongs to the family Lauracae, along with other flowering plants such as camphor, cinnamon or bay leaves. The buttery consistency of the avocado pulp and specific taste make it similar to oleaginous fruits like nuts and seeds. The scientific name of the fruit is Persea americana.
Scientists have discovered that they are protective against cardiovascular diseases, help control weight and improve your body’s ability to absorb important nutrients from food.
The role of avocados in health
How to introduce avocados in your diet
The role in maintaing the health
Experts recommend those who follow a low protein diet, to replace them with the consumption of healthy fats, plenty being found in avocado, coconut oil, olives, olive oil, butter or nuts.
An avocado contains about 22.5 grams of fat, of which two thirds are monounsaturated. An important quality is that they contain very little fructose (associated with predisposition to gain weight) and about 20 essential nutrients such as fiber, potassium (double than in bananas), vitamin E, vitamin B complex and folic acid.
In the context of the large number of substances that promote health of body, it is easy to see why avocados have a long list of benefits once they are introduced into the diet.
– They have strong antioxidant properties, contributing to the prevention of the onset of various types of cancer;
– They have the ability to protect the liver against cirrhosis and hepatitis, according to Japanese researchers, in a study coordinated by Professor Hirokazu Kawagishi;
– They contain certain compounds that inhibit and destroy oral cancer cells.
– Maintain cardiovascular health, through their vitamin B6 and folic acid content, two substances that regulate homocysteine levels (compound associated with an increased risk of heart disease); as they contain vitamin E, glutathione and monounsaturated fat, avocados protect the heart and the cardiac activity;
– Regulate the blood pressure, through the rich content of potassium;
-They protect the cells from free radicals due to phytonutrients (polyphenols and flavonoids), thus lowering the risk of developing inflammatory and degenerative diseases;
– Improve eyesight, using the carotenoid called lutein (which prevents and stops macular degeneration associated with aging and cataracts);
– Regulate the blood sugar levels and control diabetes by reducing the insulin resistance of the body, due to the healthy fats and soluble fiber contained;
– Prevent birth defects (neural tube defects such as spina difida), thanks to the folic acid (250g of avocado daily ensure pregnant women with 23% of the recommended daily dose of folic acid);
– Reduce the risk of stroke, also through the content of folic acid (studies have shown that this substance has proven useful in preventing concussions);
– They help prevent prostate and breast cancer, as they are rich in oleic acid, a compound that inhibits the growth of malignant tumors in the two organs;
– Delay the aging process of the body, thanks to the antioxidants contained (particularly glutathione) that boost the immune system, protect cells and balance the functions of the nervous system;
– They combat halitosis, cleaning the intestinal system and adjusting the amount of toxins in the body and removing the phenomenon of dry mouth;
– Increase the body’s ability to absorb nutrients important for good vision and healthy skin, especially carotenoids (beta-carotene and lycopene);
– Treat various dermatological diseases (psoriasis in particular) by the significant effect on the hydration of the skin;
– They improve skin and hair, giving them shine and vitality (avocados being used in many cosmetic masks);
– They help people to gain weight in a healthy and harmonious way (100 g avocado contains 200 calories), developing muscle tissue and not fat tissue;
– They help maintain the health of the digestive system due to their insoluble fiber content (75%) and soluble (25%); Insoluble fiber cleanses the colon and prevents constipation and colorectal cancer, while the soluble fiber regulates the appetite (prolonging the feeling of fullness more than other foods);
– Increase the bone density by being rich in vitamin K (consequently, they help prevent osteoporosis and the development of the skeletal system of children );
– Avocados speed the metabolism due to the vitamin B complex;
– Prevent memory loss and the development of mental illness in patients diagnosed with Alzheimer’s because they are a rich source of vitamin E, a substance that neutralizes free radicals and stimulates protein drafting process;
Avocados can be eaten raw in salads or individually, seasoned with salt and pepper, maple syrup and various herbs and spices. They may instead be consumed instead of fats used in cooking baked dishes (substituting oil, butter etc.).
Avocados can be eaten as dessert, in cake recipes or in various protein shakes, prepared in the blender.