Avocados not only taste deliousiously creamy but they are also packed with vitamins, minerals and essential fatty acids. They are high in omega 3 fatty acids, which reduce cholesterol and are beneficial for cardiovascular problems. They are a good source of pantothenic acid (vitamin B5), vitamin K and fiber, which aids digestion and helps maintain regularity. Additionally, avocados are high in magnesium, phosphorus, iron and potassium, containing even more potassium per gram than bananas, according to the New York University Langone Medical Centre. “Avocados are very high in omega 3 fatty acids, the good kind of fat, in the form of alpha-linolenic acid,” said San Diego-based nutritionist Laura Flores. It accounts for about three-quarters of the calories in an avocado. Monounsaturated fats can help lower cholesterol and improve heart health. Avocados also have a higher percentage of protein than other fruits and their sugar levels are low. Flores added “Avocados have great anti-inflammatory properties,” She listed avocados’ “phytosterols, carotenoid antioxidants, omega 3 fatty acids and polyhydroxolated fatty alcohols” as being able to “help both rheumatoid arthritis and osteoarthritis.”
“Avocados have been shown to reduce the risk of certain cancers, including cancers of the mouth, skin and prostate,” said Flores. This is“due to the unusual mix of antioxidant and anti-inflammatory characteristics.” Furthermore, a 2007 study in the Journal Seminars in Cancer Biology found that the phytochemicals in avocados cause cancer cells to die. Avocados may actually increase levels of good cholesterol. A 1996 study in the Journal Archives of Medical Research found that patients who had high cholesterol and ate avocados for one week had a 22 percent decrease in bad cholesterol and triglycerides, and an 11 percent increase in good cholesterol. Avocados also improved cholesterol in people who already had good lipid levels, but were shown to be particularly effective in those with mild cholesterol problems. “Avocados are high in mono- and polyunsaturated fats, which may help reduce blood cholesterol levels and decrease risk for heart disease,” said Anne Mauney, a dietitian based in Washington, D.C. However it is important to be aware that avocados are high in calories, a medium sized one contains about 200 kcals, so it is best to only consume one a day.
Other health benefits of avocados include:
They reduce inflammation and regulate blood sugar
They control blood pressure, improve vision and strengthen the immune system.
Their high fiber keeps your digestive system on track and keep you feeling full longer.
The high levels of vitamin C and vitamin E that they contain are excellent for your skin
They are beneficial to pregnant women because they contain large amounts of folic acid which helps to prevent spina bifida
They improve cardiovascular health
