For a long time, people avoided avocados because of their high fat content. After all, fat makes up 77 percent of its total calories, making avocados one of the worst foods on the planet.
Fortunately, recent studies have uncovered the myth that fats are bad and avocados are now one of the most universal health products. It is also one of the best sources of healthy fats for the keto diet.
Although often called a vegetable due to its lack of sweet aroma, avocado is actually a fruit. In addition to healthy anti-inflammatory fats, avocados contain about 20 vitamins and minerals and a wide range of highly nutritious plant compounds. Avocados are great as a first food for babies; It can also be added to cocktails, salads, pastries and spices.
Improves heart health
Avocados: 6 Proven Health Benefits Although the high fat content of avocados was thought to have a bad effect on the heart, we now know that avocados contain a special type of fat that improves heart health.
Studies show that diets high in monounsaturated fats (a type of fat found in avocados) and low in sugar prevent arteriosclerosis, which causes hardening of the arteries and blocks blood flow to the heart.
Avocados contain oleic acid, which is a type of monounsaturated fatty acid associated with cancer prevention. Oleic acid withstands heat to high temperatures, making avocado oil an ideal cooking product.
In addition to monounsaturated fatty acids, avocados contain other plant compounds that help lower blood pressure and cholesterol: beta-sitosterol compounds, potassium, magnesium and a lot of fiber.
One study found that people with normal blood lipids who ate avocados lowered their total cholesterol by 16 percent. Those who had high cholesterol and consumed avocados lowered their cholesterol by 17 percent, including a 22 percent reduction in LDL or “bad” cholesterol, and increased HDL or “good” cholesterol by 11 percent.
Reduces the risk of Metabolic syndrome
Metabolic syndrome is a term used to describe a group of diseases such as diabetes, obesity, stroke and heart disease.
According to a 2013 study, avocados regulate the hormones that are responsible for mediating metabolic syndrome. Studies show that people who eat avocados are usually healthier.
People who eat avocados have lower body weight, three-dimensional waist lines and lower cholesterol. In conclusion, the study found that people who ate avocados were 50 percent less likely to develop metabolic syndrome.
Many beauty trends (skin and hair) are centered around avocado and its oil. Consuming them is a great way to improve your appearance from the inside out. They are high in fat-soluble vitamins and healthy fats, which moisturize the skin and give it an attractive glow.
Avocados also contain many antioxidants. They fight free radicals, which accelerates the aging process and makes you look older – such as wrinkles and blemishes. In particular, avocados contain a carotene antioxidant, which is commonly found in carrots known as lutein. Although associated with eye health, lutein also contributes to young and healthy looking skin and hair.
Avocado: 6 Proven Health Benefits There is nothing worse than an aggressive form of cancer. Several studies show that avocados contain herbal chemicals – so powerful that they can prevent cancer. According to a 2009 study, people with oral cancer could have bypassed chemotherapy and treated their avocado disease instead.
According to researchers at Ohio State University, avocados contain certain plant chemicals that inhibit the growth of cytokines in cancer cells. They also have a positive effect on cancer cells that have already formed to die.
Monounsaturated fats in avocados have been shown to help fight cancer. Due to their natural anti-inflammatory properties, monounsaturated fats are better than other types of fats to fight the pathogens that cause the disease.
Finally, avocados contain large amounts of antioxidants that fight radical toxins before they accumulate in your tissues and form tumors. Avocados contain two major antioxidants known as beta-sitosterol and carotenoids, which have been shown to prevent prostate and skin cancer, respectively.
How can high-fat foods help you lose weight? Diets low in carbohydrates and high in fat and protein are best for weight loss.
Avocados fall into this category. Its fruit contains very good fats and fiber, which help you stay full longer. And also very few carbohydrates that will not be stored as fat.
Studies support a diet high in monounsaturated fats to help lose weight by consuming more carbohydrates and low fat (9).
Have you ever noticed that you feel hungry after eating a diet high in carbohydrates and low in fat and protein?
Low fat diets are high in blood sugar. When the glucose level drops, your body signals you to eat again because it needs to recover. But when you eat low-sugar foods and absorb a lot of fiber and fat, you feel less hungry for longer periods of time and need fewer calories.
High fiber content
One avocado contains 11 to 17 grams of fiber, depending on its size. Consumption of more fiber has been shown to improve digestion.
A Harvard report found that foods high in fiber also reduced the risk of heart disease, type 2 diabetes, colon and breast cancer, and diverticulitis.
Fiber plays an important role in diabetes by maintaining proper blood glucose levels. Fiber slows the rate at which glucose is absorbed into the blood. When glucose levels are absorbed into the bloodstream at once, it causes a jump in insulin. Eventually, glucose will run out, leading to a reduction in blood sugar. The brain then sends hunger signals to the body, trying to stabilize levels by consuming more glucose. Fiber acts as a control device, sending a slow and steady flow of glucose into the bloodstream, which prevents glucose spikes and damage.
In addition, your brain relies on fiber to send a constant supply of energy (glucose) to your cells for memory, concentration and mood. If you’ve ever noticed yourself irritated or feel unable to concentrate when you’re hungry or about an hour after a sweet meal, it’s because your blood sugar is so low and your brain energy is cut off.
100 g portions contain:
- 160 калории.
- 15 г мазнини.
- 2 г протеин.
- 9 г въглехидрати.
- 7 г фибри.
- 26% витамин К.
- 20% фолат.
- 17% витамин С.
- 14% калий и витамин В5.
- 13% витамин В6
- 10% витамин Е.
Avocados contain more potassium than bananas. Potassium is essential for brain and blood health, and also reduces the risk of stroke, strengthens muscle strength, stimulates metabolism, reduces stress and anxiety, balances electrolytes and lowers blood sugar.