Benefits Of Avocado!

The hype for avocado in Malaysia is growing at a rapidly, this is because of the fact that many people in Malaysia are now aware of what this particular fruit has to offer in terms of benefits! Many people all over the world are now considering avocado as a superfruit because of the number of benefits that it brings to our bodies. The avocado is considered to be a rather unique fruit. While most fruits out there tend to consist primarily of carbohydrate, avocado is rather high in healthy fats. Numerous studies have shown us that it carries powerful health benefits. In this article, we will be going over a few of the health benefits of avocado that are also supported by scientific research.

AVOCADO IS INCREDIBLY NUTRITIOUS.
Avocado is the fruit of the avocado tree, which is scientifically known as persea americana. This particular fruit is prized for its high nutrient value and is normally added to various dishes due to its good flavor and also its rich texture. It is also the main ingredient which is found in guacamole. These days, the avocado has become an incredibly popular food among many health conscious individuals. It is often referred to as a superfood, which is not surprising at all given its health properties. There is actually so many types of avocado that tend to vary in shape and color, from pear shaped to round and even green to black. They can also weigh in anywhere from around 8 ounces which is 220 grams to 3 pounds which is 1.4 kilograms.

The most well known variety of it all is the hass avocado. It is also often called alligator pear, which is very precise, as it tends to be pear shaped and it also has green, bumpy skin just like an alligator. The yellow green flesh found inside the fruit is eaten, but the skin and seed are usually chucked away. Avocados are known for being very nutritious and they contain a wide variety of nutrients, which includes 20 different types of vitamins and minerals. Here are a few of the most abundant nutrients, in a single 3.5 ounce or a 100 gram) serving. 26% of the daily value (DV) for vitamin K, 20% of the DV for folate, 17% of the DV for vitamin C, 14% of the DV for potassium, 14% of the DV vitamin B5, 13% of the DV for vitamin B6, 10% of the DV for vitamin E and it also tends to contain small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and also vitamins A, B1 which is known as thiamine, B2 which is known as riboflavin and also B3 which is known as niacin.

This comes in at 160 calories, 2 grams of protein and around 15 grams of healthy fats. Although it will contain 9 grams of carbs, 7 of those are usually fiber, so there are only 2 net carbs, making this a very low carb friendly plant food. Avocados do not tend to contain any cholesterol or sodium and are also relatively low in saturated fat. This is why they are frequently favored by some experts who believe that these substances are harmful, which is still a debated topic, however.

CONTAINS MORE POTASSIUM THAN BANANAS.
Potassium is a nutrient that most people tend to not get enough of. This nutrient helps in maintaining electrical gradients in your body's cells and it also serves various important functions. Avocados are known for being very high in potassium. A 3.5 ounce or a 100 gram serving packs around 14% of the recommended daily allowance (RDA), compared to 10% found in bananas, which are known for being a typical high potassium food. Several studies have shown us that by having a high potassium intake, it is linked to reducing blood pressure, which is a huge risk factor for heart attacks, strokes and even kidney failure.

LOADED WITH HEART-HEALTHY MONOUNSATURATED FATTY ACIDS.
Avocado is known for being a high fat food. As a matter of fact, 77% of the calories found in it are from fat, making it one of if not the fattiest plant foods in existence. But they do not just contain any fat. The majority of the fat found in avocado is oleic acid which is a monounsaturated fatty acid that is also the main component of olive oil and is believed to be responsible for a few of its health benefits. Oleic acid has been associated with reducing inflammation and has shown to have beneficial effects on genes connected to cancer. The fats found in avocado are also rather resistant to heat induced oxidation, which makes avocado oil a healthy and safe choice for cooking.

LOADED WITH FIBER.
Fiber is yet another nutrient that avocados are relatively rich and high in. The indigestible plant matter that may possibly contribute to weight loss, reducing blood sugar spikes and is also strongly connected to lowering the risk of many diseases. A distinction is always made between soluble and also insoluble fiber. Soluble fiber is known for feeding the friendly gut bacteria found in your intestine, which are very important for the optimal body function. A 3.5 ounce or a 100 gram serving of avocado tends to pack 7 grams of fiber, which is 27% of the RDA. Around 25% of the fiber found in avocado is soluble, while the other 75% is insoluble.

AVOCADOS TEND TO MAKE PEOPLE HEALTHIER.
One study looked at the dietary habits and also the health of people who ate avocados. They analyzed data from about 17,567 participants in the NHANES survey conducted in the US. Avocado consumers were found to be in much healthier shape than the people who did not consume this fruit. They had a way higher nutrient intake and were half as likely to attract metabolic syndrome, a cluster of symptoms that is a huge risk factor for heart disease and even diabetes. People who consumed avocados regularly also weighed less, had a lower BMI and had significantly lesser belly fat. They also had higher levels of the good HDL cholesterol. However, correlation does not imply causation, and there is no guarantee provided that only the avocados caused these people to be in better health. Therefore, this particular study does not carry much weight.

CONSUMING AVOCADOS MAY LOWER CHOLESTEROL & TRIGLYCERIDE LEVELS.
Heart disease is known to be one of the most common causes of deaths occurring worldwide. It is known that several blood markers are connected to an increased risk. This tends to include cholesterol, triglycerides, inflammatory markers, blood pressure and also many others. Eight controlled studies conducted in people have examined the effects of avocado on a few of these risk factors. These studies showed that avocados can potentially reduce the total cholesterol levels significantly. Reduce the blood triglycerides by up to 20%. Lower the LDL cholesterol by up to 22%, and increase the HDL or the good cholesterol by up to 11%. One of the studies have also found out that by including avocado in a low fat, vegetarian diet can significantly improved the cholesterol profile. Though their results are impressive, it is important to note that all of the human studies were small and short term, which included only 13 to 37 people with a duration of 1 to 4 weeks.

EATING AVOCADOS MAY HELP YOU LOSE WEIGHT.
There is some evidence out there that avocados are actually a weight loss friendly food. In one study, the people consuming avocado with a meal felt 23% more satisfied and also had a 28% lower desire to eat more over the next 5 hours, in comparison to the people who did not consume this fruit. Should this hold true in the long term, then by including avocados in your diet, it may help you naturally eat fewer calories and also make it easier for you to stick to healthier eating habits. Avocados are also high in fiber and are very low in carbs, these two attributes that will help to promote weight loss as well, at least in the context of a healthy, real food based diet.

AVOCADO EXTRACT MAY HELP IN RELIEVING THE SYMPTOMS OF ARTHRITIS.
Arthritis is a common problem in most of the Western countries. There are also many types of this condition, which are often chronic problems that people will have to live with for the rest of their lives. Multiple studies have suggested that avocado and soybean oil extracts, which are called avocado and soybean unsaponifiables, can actually reduce osteoarthritis. Whether avocados themselves have this effect on the human body remains to be seen.