Avocados are incredibly nutritious and versatile, and apart from their creamy and tasty flavor, they improve overall health in various ways. The USDA National Nutrient Database reports that a single serving of avocados (one-fifth of an avocado, approximately 40 grams) contains:
- 64 calories
- almost 6 grams of fat
- 3.4 grams of carbohydrate
- less than a gram of sugar
- almost 3 grams of fiber
Moreover, these fruits are rich in vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium, lutein, beta-carotene, and omega-3 fatty acids.
They are a rich source of healthy, beneficial fats that keep us satiated, and whose consumption sends a signal to the brain that it should turn off your appetite. The consumption of fat slows the breakdown of carbohydrates, and this regulates blood sugar levels.
Fat is essential for every single body cell, and healthy cells boost the immune system, improve skin health, and enhances the absorption of fat-soluble vitamins, minerals, and other nutrients.
Therefore, here are 10 reasons why you should consume these healthy fruits on a daily basis:
1. Nutrient- Rich
Avocados contain more than 20 vitamins and minerals, and a single serving provides 25% vitamin C, 39% vitamin K, 30% folate, and 21% of the recommended daily values of potassium.
2. Absorption of Nutrients
The consumption of avocados improves the absorption of important nutrients in the body, such as the essential carotenoids like alpha-carotene, beta-carotene, lutein, and lycopene.
3. Heart health
Avocados are full of healthy fats which improve heart health, as they lower the risk of bad cholesterol, heart attacks, and strokes.
4. Blood Pressure
Avocados are loaded with potassium, which regulates blood pressure, by flushing out excess sodium and relieving the tension in the blood vessel walls.
5. Bone Health
The high vitamin K levels of avocados which is essential for bone health as it improves the absorption of calcium.
6. Eye Health
Avocados are rich in lutein and zeaxanthin, both of which are carotenoids necessary for eye health and vision, so their consumption prevents blindness and eye dysfunction.
7. Cholesterol Levels
Avocados are rich in healthy fat that elevate good cholesterol and lower bad cholesterol levels.
8. Weight Loss
Avocados help weight loss as their consumption gives a feeling of fullness up to 5 hours afterward, and prevent unhealthy food cravings.
Avocados are excellent for the expectant mother and the baby, as they are loaded with vitamin B6, folate, vitamin C, and potassium, and also relieve morning sickness.
10. Perfect ingredient for cakes, smoothies and salads
Avocados are delicious in all kinds of recipes, so add them to your breakfasts, smoothies, lunchtime salads, desserts, grilled chicken, and more, and enjoy their amazing flavor and numerous health benefits!