Avocados are among the most nutritious foods we can consume, and they are a real “superfood.”
David Fairchild, American botanist and plant explorer who introduced more than 200,000 exotic plants into the United States said:
“… The avocado is a food without rival among the fruits, the veritable fruit of paradise.”
Yet, there are many things that many of us did not know about these delicious fruits, so read on:
1. Avocados Are Unlike Any Other Fruit
Unlike all other fruits, avocados are low in natural sugars and carbohydrates, with a creamy taste, and an impressive nutritional value.
According to Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program in Rochester, Minnesota, and a specialist in nutrition and preventive medicine:
“Avocados are a fruit and one of the few fruits that are high in fat and low in sugar. Along with nuts, olive oil, and canola oil, the fat content in avocados are predominantly monounsaturated fat, which is responsible for many health benefits. Avocados also contain other nutrients including B vitamins, vitamin E, vitamin C, copper and fiber, which add to their health benefits.”
2. Avocados Span The Nutritional Spectrum
This amazing fruit contains 20 different minerals and vitamins, and 3.5 ounces of avocado provide:
- Vitamin K (26%)
- Folate (20%)
- Vitamin C (17%)
- Potassium (14%)
- Vitamin B5 (14%)
- Vitamin B6 (13%)
As well as high amounts of vitamin E, A, B1, B2, B3, iron, zinc, manganese, copper, magnesium, and phosphorous.
3. Avocados Are Rich In Fiber
Fiber helps digestion, lowers cholesterol, regulates blood sugar, and promotes healthy gut bacteria. According to the USDA nutritional database, a small Hass avocado contains 10 grams of dietary fiber!
4. Avocados Have More Potassium Than Bananas
Avocados are richer in potassium than bananas, as according to USDA databases, ½ of an avocado contains 487 milligrams (mg) of potassium, while a cup of pureed avocado offers a whopping 1,116 mg of potassium! Impressive!
5. Avocados Improve Brain Health
Avocados are high in vitamin K, which neutralizes free radicals, fights inflammation, and reverse the early stage symptoms of Alzheimer’s disease.
6. Avocado Helps Nutrient Absorption
Avocadoes are rich in healthy, Monosaturated fats, which are crucial in the absorption of fat-soluble nutrients.
7. Avocodo Improves Heart Health
These fruits lower the risk of heart disease, the most common cause of death worldwide, as their consumption lowers blood triglycerides upwards of 20%, reduces inflammatory markers, increases “good” (HDL) cholesterol and decreases “bad” (LDL) cholesterol.
According to Dr.Mercola:
“One study notes that avocados contain high amounts of lutein, zeaxanthin, and phytosterols, and explains:
“Eight preliminary avocado cardiovascular health clinical studies (have) consistently demonstrated positive heart-healthy effects on blood lipids profiles.
This is primarily because of avocado’s … monounsaturated fatty acids and high-unsaturated fatty acids (MUFA and PUFA) content, but its natural phytosterols and dietary fiber may play potential secondary … roles.
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 abundant in substances called saponins, which soothe the symptoms of arthritis and osteoporosis symptoms.
9. Avocados Help Weight Loss
Nutrition Journal published a study which found that the consumption of a 1/2 of a fresh Hass avocado leads to satiety in both overweight and obese participants – over a 3-to-5-hour period, so it effectively prevents food cravings.
10. Improved Eyesight
Avocados are rich in phytochemicals, which are antioxidants that protect the eyes from ultraviolet (UV) light. These fruits lower the risk of macular degeneration, which is the main cause of blindness in individuals over 55 years of age.