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The avocado is among the healthiest foods that we can eat and is considered to be a “superfood.”
David Fairchild, an American botanist and plant explorer who brought over 200,000 different plant species into the United States said:
“Avocado is a fruit that has no competition among fruits, the ultimate fruit of paradise.”
Here are 10 avocado nutrition facts that we didn’t have a clue about:
1. Avocados Are Unlike Any Other Fruit
Contrary to all other fruit they are rich in carbohydrates and sugars that come from natural sources they have a smooth flavor and a high nutritional value.
Based on Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program in Rochester, Minnesota, and a specialist in preventive and nutrition medicine:
“Avocados are fruits” and one of the fruits that are high in fat, and less sugary. Along with olive oil, nuts, and canola oil the avocado’s fats are primarily monounsaturated fat which is the reason for a variety of health benefits. Avocados also provide additional nutrients, including B vitamins as well as vitamin E Vitamin C, copper, and fiber. These can improve their health .”
2. Avocados Span The Nutritional Spectrum
The amazing fruit is packed with 20 minerals and vitamins as well as 3.5 grams of avocados provide:
- Vitamin K (26%)
- Folate (20%)
- Vitamin C (17%)
- Potassium (14%)
- Vitamin B5 (14%)
- Vitamin B6 (13%)
Along with high amounts of vitamin E B1, A1 B3, iron manganese, zinc magnesium, and phosphorous.
3. Avocados Are Rich In Fiber
Fiber aids digestion reduces cholesterol levels, regulates blood sugar levels, and helps to maintain gut health. Based on the USDA nutrition database A small Hass avocado is packed with 10 grams of fiber from the diet!
4. Avocados Have More Potassium Than Bananas
Avocados contain more potassium than bananas and to USDA databases. Half of an avocado has the equivalent of 487 milligrams (mg) of potassium and one cup of avocado puree contains 1116 mg of potassium! Impressive!
5. Avocados Improve Brain Health
Avocados are rich in vitamin K. Vitamin K neutralizes free radicals, combats inflammation, and can reverse the early stages of symptoms of Alzheimer’s disease.
6. Avocado Helps Nutrient Absorption
Avocados are rich in nutritious, Monosaturated fats, which are vital in the absorption of fat-soluble vitamins.
7. Avocado Improves Heart Health
They reduce the risk of developing heart disease, the leading reason for death across the globe because their consumption reduces blood triglycerides up to 20%, lowers inflammation markers, boosts “good” (HDL) cholesterol, and reduces “bad” (LDL) cholesterol.
According to Dr.Mercola:
“One study finds that avocados are rich in amounts of zeaxanthin and lutein and phytosterols. The study provides the following information:
“Eight preliminaries of avocado-based cardiovascular studies (have) consistently shown positive cardiovascular health benefits of avocados on blood lipid profiles.
This is mostly due to avocado’s … monounsaturated fats and high-unsaturated fatty acid (MUFA as well as PUFA) contents, however, its natural phytosterols and fiber can play an additional role.
Avocados also have a diverse range of other nutrients and phytochemicals … In particular, avocado’s potassium and lutein may help promote normal blood pressure and help to control oxidative/inflammatory stress.”
8. Avocados May Fight Arthritis
Avocados are rich in compounds called saponins. They ease arthritis symptoms and osteoporosis-related symptoms.
9. Avocados Help Weight Loss
Nutrition Journal published a study which concluded that consumption of half an avocado that is fresh Hass avocado can lead to satisfaction in obese and overweight people – for a period of 3 to 5 hours and thus effectively reduces food cravings.
10. Improved Eyesight
Avocados are high in phytochemicals that act as antioxidants that shield eyes from UV (UV) radiation. These fruits reduce the chance of developing macular degeneration which is the leading reason for blindness in people who are over 55 years old.