Avocados are considered to be a super food as they are loaded with valuable nutrients and plenty of fat. But, when we refer to fat we refer to unsatured fat. Not every fat is bad for your body, namely the later one is highly needed for the body and because of that it is referred as to healthy fat.
As per the well-known American botanist and plant explorer,David Fairchild: “… the avocado is a food without rival among the fruits, the veritable fruit of paradise.”
10 Unknown Nutrition Facts of Avocado for Most People
The weird fruit
Although it is considered as fruit, the avocado is a rather strange one as it does not taste or smell like any other fruit. Moreover, it is not high in natural sugars and carbohydrates which is not the case with most of the fruits. Other fruits are known for their sweet juices, but the avocado offers a creamy flesh which is not sweet at all. But, this unusual fruit shows an extremely high nutritional content like no other available fruit.
Helps nutrient absorption
The body needs to receive all its nutrients, but some of them are very difficult to absorb, and because of that they need to be combined with other nutrients in order to boost their bioavailability. For instance, fat-soluble nutrients must be combined with healthy fats so that they are adequately utilized by the body. Avocados have in their content high concentrations of healthy monosaturated fats, which perfectlycomplement other nutritious foods. In addition to the nutrient absorption, the avocado aids in absorbing and utilizing antioxidants.
Higher potassium levels than bananas
The avocado is the ultimate fruit with the highest levels of potassium, a valuable mineral for the overall health of the body. As per the database of USDA databases, in half avocado there is 487 milligrams (mg) of potassium. Their high content of potassium is highly reflected in 1 cup of pureed avocado which contains 1,116 mg of potassium.
Better heart health
Many studies have demonstrated that avocado lowers the risk of heart disease. Some of the causes for cardiovascular disease are high blood triglycerides, high cholesterol and inflammation. Avocados are very beneficial for your health, namely 8 studies have come to the following conclusions:
Elevates “good” (HDL) cholesterol and lowers “bad” (LDL) cholesterol.
Reduces blood triglycerides up to 20%.
Decreases inflammatory markers.
Thanks to the content of substances like saponins, the symptoms of arthritis and osteoporosis are being improved. Saponins are also present in soy. Regarding the assistance in this issue further research is being conducted on the incredible benefits of avocado extract.
Protects the vision
The avocado contains phytochemicals which are powerful and effective antioxidants. They spread throughout the eye tissue and thus protect the eyes from ultraviolet (UV) light rays. Thanks to the powerful nutrient-absorption properties, the avocado may also lower the risk of macular degeneration which is the leading cause of blindness in people over 55 years of old.
Helps with weight loss
The intake of this fruit offers the feeling of satiety for a longer period of time thus helping with the weight loss process. As per a released study in Nutrition Journal, half a fresh Hass avocado offered the feeling of fullness in both overweight and obese participants in a period of 3-5 hours during which the person did not feel the need for snacking.
Rich in fiber
The fiber promotes good body’s digestion and as well offers many other benefits for the body. It promotes healthy stomach bacteria, regulates blood sugar levels and reduces cholesterol levels. According to the nutritional database of USDA, a small Hass avocado has in its content 10 grams of dietary fiber.
Nutritional value of avocado
This fruit is packed with 20 different minerals and vitamins. In 3.5 ounces of avocado there are the following nutrients:
Vitamin K (26%)
Vitamin C (17%)
Vitamin B5 (14%)
Vitamin B6 (13%)
***In percentage wise these are their recommended daily allowance–RDA.
Likewise, there are traces of magnesium, manganese, copper, iron, phosphorous, zinc, and vitamins E, A, B1, B2, and B3.
The avocado is one of the most beneficial foods for your brain as per the findings of Dr. Daniel Amen, a well-known neuroscientist and author of Change Your Brain, Change Your Life, cites. The reason for this incredible value is the rich content of vitamin K, which has the ability to neutralize free radicals and inflammation. As per many studies the vitamin K in avocados offers a neuroprotective property. It is believed that it mayreverse the early stage symptoms of Alzheimer’s disease.