Avocado is a fruit rich in vitamins, minerals, antioxidants, amino acids and phytonutrients that can help improve the functioning of your body . In this way, consuming this fruit can help you prevent cardiovascular and visual diseases, as well as cancer and obesity. Know the main benefits of including avocado in your diet!
Nutritional contribution of avocado
Avocado is a fruit rich in beneficial nutrients that can help you protect your health and prevent various diseases. In this sense, according to data from the United States Department of Agriculture, for every 100 g of avocados you will get up to 485 mg of potassium .
- Water: 73.23 g.
- Energy: 160 kcal / 670 KJ.
- Protein: 2 g.
- Lipids: 14.66 g.
- Carbohydrates: 8.53 g.
- Fibers: 6.7 g.
- Sugars: 0.66 g.
- Potassium: 485 mg.
- Phosphorus: 52 mg.
- Magnesium: 29 mg.
- Calcium: 12 mg.
- Sodium: 7 mg.
- Fluoride: 7 mg.
- Retinol (vitamin A): 7 mg.
- Thiamine (vitamin B1): 0.067 mg.
- Riboflavin (vitamin B2): 0.13 mg.
- Niacin (vitamin B3): 1,738 mg.
- Pyridoxine (vitamin B6): 0.257 mg.
- Folate (vitamin B9): 81 mg.
- Ascorbic acid (vitamin C): 10 mg.
- Alpha-tocopherol (vitamin E): 2.07 mg.
- Phylloquinone (vitamin K): 21 mg.
In addition, it offers essential amino acids, antioxidants and healthy fatty acids . Likewise, it provides minerals such as iron, zinc, copper, manganese and selenium.
Main benefits of including avocado in your diet
Thanks to its nutritional contribution and all the benefits of including avocado in your diet, consuming this fruit can help you prevent various chronic diseases.
May help control blood pressure
Avocado is rich in potassium and antioxidants that can help you control blood pressure and prevent heart attacks or cardiovascular accidents . In this sense, for all the benefits of including avocado in your diet, this fruit is recommended for people with blood circulation problems.
May help control cholesterol and triglyceride levels
Avocados are rich in plant sterols such as beta-sitosterols , as well as nutrients and antioxidants, which can help control cholesterol and triglyceride levels. In this sense, it will help you increase good cholesterol (HDL) and reduce bad (LDL) and triglycerides .
Can help protect the heart
This fruit is rich in monounsaturated fatty acids that can offer significant benefits for the heart. In this sense , the oleic acid in these fats is related to the reduction of inflammation of the circulatory system . In addition, its fats are resistant to heat, so there are many benefits of including avocado in your recipes safely.
They can help control weight and prevent constipation
Avocado is a food rich in fiber and fat that can help improve your digestion and regulate the food eaten, including sugar . In addition, among the benefits of including avocado in the diet, its ability to feed beneficial bacteria in the intestine that promote the absorption of nutrients stands out. For this reason, this fruit can help you control your weight and improve your metabolic health.
It can help protect your eyes
Avocado is a fruit rich in antioxidants such as lutein and zeaxanthin, which help improve eye health . In this sense, among the benefits of including avocado in your meals, its ability to reduce the risk of cataracts and macular degeneration stands out.
May help prevent cancer
This fruit has antioxidants and phytochemicals that can help inhibit malignant cells that cause cancer . In addition, it can help counteract the side effects of chemotherapy.
Therefore, due to the benefits of including avocado in your diet, it is recommended to prevent cell damage. Likewise, it can help prevent different types of cancer such as colon, stomach, pancreas, prostate and cervix .
May help control arthritis symptoms
Thanks to the contribution of saponins and phytonutrients, avocado can help alleviate the characteristic symptoms of arthritis . In this sense, this fruit can help you improve your yields and reduce the discomfort of this disease.
May help reduce depression
Avocado is a fruit with a significant supply of folate, a nutrient that can help you produce serotonin , dopamine, and norepinephrine . In this way, among the benefits of including avocado in your diet, improvements in mood stand out . In addition, due to its properties it can intervene in the regulation of the soil and appetite, and favor the development of children. .
It can help purify the body
Avocados are rich in fluids and dietary fibers that stimulate the deposition of food, thus helping to eliminate toxins periodically . Also, due to these benefits of including avocado in your diet, it can help keep your body healthy.
It can help eliminate harmful microorganisms in the body
Avocado offers antioxidants and phytonutrients that can help control the activity of various microorganisms such as Escherichia coli . In this way, you will avoid suffering from poisoning and some diseases related to microorganisms.
It can help prevent chronic diseases
Thanks to its antioxidants, amino acids and phytonutrients, avocado can help protect your health. In this sense, for all the benefits of including avocado in your diet, you could prevent various chronic diseases . Therefore, they are recommended to control or reduce the risk of diabetes, obesity, or cardiovascular disease.
conclusion
Avocado is a fruit with a pleasant taste that, thanks to its properties, can help you improve your health in general. In this way, you can prevent chronic diseases such as diabetes and cardiovascular disease, and some types of cancer . However, despite the benefits of including avocado in the diet, it is recommended to consume it in moderation to prevent possible adverse effects.
