The Benefit of AvocadosteemCreated with Sketch.

in education •  3 months ago


After a long research for avocado, this is all I can summarize the the benefit of avocado, hope you all find this post useful. :

1 . Huge Benefit During Pregnancy
2 . Avocado as an Ingredient for Healthy Diet for Weight Loss
3 . Certain Cancer Prevention
4 . Lower Blood Cholesterol
5 . Improve Heart Health
6 . Protection from chronic disease
7 . Eases Arthritis And Reduces Pain
8 . Boosts Eye Health
9 . Low on Sugar
10 . Avocado make your Skin beautiful
11 . A Good Source of Fiber
12 . A Good Source of Vitamin K
13 . A Good Source of Potassium
14 . Natural UV-Ray Protection
15 . Liver Cleanser
16 . Lower risk of depression
17 . Improved digestion

So, here's the detail for each point of Benefit of Avocado that i find while searching..

1 . Huge Benefit During Pregnancy


Folate (or Folic acid) is an essential nutrient that helps in the baby’s development inside the womb. Getting in the recommended amount of this nutrient can also help decrease the likelihood of the child being born with birth defects.
Avocado is also rich in Vitamin B. Which helps with the baby’s neurological development. Research shows that Vitamin B in the form of avocados may also ease the mother’s morning sickness
Avocados are full of good fats, high in dietary fibre and a great source of folate. Folate is also known as folic acid. Folate is especially important during early pregnancy, because it can reduce the risk of birth defects
Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.

2 . Avocado as an Ingredient for Healthy Diet for Weight Loss

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, build cell membranes, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and help boost the immune system.
Avocado also has a rich fat content that makes it easier to absorb fat solubles such as vitamins A, K, D, and E, which means that adding this creamy fruit to any vegetable-dense meals will help you get all of the vitamins of your food. Without fat in your diet, the body would not be able to absorb the fat-soluble vitamins in that meal.
Marci Clow, an MS, RDN at Rainbow Light told Medical Daily in an email: “Because of the fat content in avocados, they will facilitate absorption of fat-soluble nutrients (vitamins A, D, E & K) when combined with foods containing those nutrients.”
Avocado’s smooth and creamy texture actually contains 6 to 7 grams of fiber for half of a medium-sized fruit. Its rich fiber content can help you feel full faster and longer, making it a go-to weight loss aid.
“Additionally, 75 percent of the fat in an avocado is unsaturated, which makes it a great substitute for foods high in saturated fat plus the oleic acid, one of the unsaturated fatty acids, may help to activate the satiety center in your brain that makes you feel full,” Clow said.
The oils provided by an avocado include oleic acid and linoleic acid and are therefore recommended as part of a balanced diet to prevent high cholesterol. Avocados also full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

3 . Certain Cancer Prevention
Avocados possess a variant of antioxidant and anti-inflammatory characteristics, which makes them able to combat certain cancers, including mouth, skin, and prostate. A 2007 study published in the journal Seminars in Cancer Biology found the phytochemicals in avocados can selectively induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines. In other words, it is the phytochemicals in this fruit that encourage cancer cells to stop growing and die out.
So far, only a few studies have tested avocado’s ability to prevent and fight cancers like prostate cancer, acute myeloid leukemia (a cancer of the blood and the bone marrow), and oral cancer by inducing death in cancer cells.
Avocados have been proven to fight prostate, oral, and blood and bone marrow cancer (AML) effectively. But several studies on the bioactive substances like oleic acid, avocatin B, vitamin E, lutein, beta-carotene, alpha-carotene found in the fruit show that avocados could help with other cancers too. These compounds help inhibit the growth of precancerous and cancer cell lines, induce cell death (apoptosis) of abnormal cells, and also arrest the cell cycle.
Dietary vitamin E and lutein are linked with a decrease in the risk of breast cancer even in women with a family history of breast cancer, while the carotenoids can prevent oral cancers. Oleic acid is also known to reduce cancer risk by reducing inflammation.
The consumption of avocado can also be beneficial during chemotherapy. These sessions often drain the body out of gluthathione — a powerful antioxidant source — but avocado can help. “Avocados contain rich sources of both vitamin E and glutathione, and if chemotherapy is reducing your glutathione storage supply, avocados are a great way to get that antioxidant back into your system,” Brennecke said. “A low supply of gluthathione can make the healthy cells vulnerable to chemotherapy damage.

4 . Lower Blood Cholesterol
Avocados are able to lower your cholesterol partly because of the phytosterols present in these fruits; phytosterols tend to act as preventative agents that keep your body from absorbing cholesterol.
Avocados also contain beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels and also it act as anti-carcinogenic and anti-atherogenic properties.
Avocados are high in beta-sitosterol, according to Cohen, which is a compound that lowers blood cholesterol levels. “If you worry about your body’s cholesterol levels, avocados are a great solution because they will actually lower your LDL and increase your HDL levels,” she said.
A 1996 study published in the journal Archives of Medical Research found patients with high cholesterol who added avocados to their diet for one week had a 22 percent decrease in bad cholesterol and triglycerides and an 11 percent increase in good cholesterol. It also improved cholesterol for people who already had good lipid levels but was shown to be more effective in people with mild cholesterol problems.

5 . Improve Heart Health
Avocado contain lot of monounsaturated fat helps to protect against heart disease and lowers blood pressure. In fact it is the only fruit with this much monounsaturated fat that helps the body absorb antioxidants like beta-carotene and prevent macular degeneration.
The mono- and polyunsaturated fats in avocados not only help reduce blood cholesterol levels, but they help decrease the overall risk for heart disease.
Avocado’s high vitamin B6 and folic acid content helps to regulate homocysteine levels, according to Cohen, which is what reduces the risk. A 2013 study published in Nutrition Journal found avocados were associated with a reduced risk of metabolic syndrome, a group of symptoms shown to increase the risk of stroke, coronary artery disease, and diabetes. Overall, avocado consumption is associated with improved diet quality, nutrient intake, and good heart health.

6 . Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
7 . Eases Arthritis And Reduces Pain

The anti-inflammatory benefits of avocados extend to patients of osteoarthritis too. Osteoarthritis is a painful inflammatory condition in the joints. The Arthritis Foundation suggests eating avocados if you have osteoarthritis because the oleic acid, the carotenoid lutein, and vitamin E – all which have anti-inflammatory effects – can help alleviate symptoms. As the foundation explains, a diet high in these nutrients has been associated with lower risk of joint damage characteristic of early-stage osteoarthritis
In one study, avocado-soybean extract was found to be effective when treating patients with symptomatic hip osteoarthritis. This all-natural extract known as avocado-soybean unsaponifiables (ASU) is made by combining 1 part of avocado oil with 2 parts of soybean oil. It helps block inflammation, reduces degeneration of cells that line your joints, and could even regenerate normal connective tissue. It also helps reduce pain better than painkillers
Researchers started using the healthy oils in avocado to decrease symptoms of arthritis Moreover, avocado oils actually work to heal your joints in the long run.
“We’ve seen that a natural vegetable extract made with soybean and avocado oil will slow down the advancement of osteoarthritis,” Brennecke told Medical Daily in an email.
Also, Avocados contain phytosterols, carotenoid antioxidants, omega 3 and polyhydroxolated fatty alcohols, which make the fruit an anti-inflammatory agent. Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Clinic in Fort Collins, Colo., believes avocados can help with arthritis and osteoarthritis-related pain via avocado soybean unsaponifiables (ASU), an extract that increases collagen synthesis that is an anti-inflammatory agent.

8 . Boosts Eye Health
Avocados are very rich in nutrients called carotenoids. Carotenoids are the pigments that create color in fruits and vegetables. But in the human body they act as highly beneficial antioxidants. Among other benefits, carotenoids serve to counteract free radicals, which especially benefits eye health.
Research has shown that a diet rich in carotenoids helps prevent eye disease later on in life. But will also provide immediate relief for other cells that are being damaged by free radicals. One thing to remember about prioritizing carotenoids in your diet is that you also want to ensure that your body has what it needs to fully absorb the carotenoids you are consuming.
Also, Avocado contain lutein, along with zeaxanthin, two phytonutrients which are essential to eye health. Lutein and zeaxanthin are carotenoids, according to Clow, which act as antioxidants in the eye, lowering risk of developing age-related eye conditions. Adding avocados to your daily diet can protect the tissues of the eye from sun damage and the formation of cataracts and macular degeneration. It is the fat content in avocado that helps the body absorb the carotenoid.
The high oleic acid and vitamin E content gives avocados its anti-inflammation properties.

9 . Low on Sugar
Unlike many other fruits, avocado is actually very friendly to a low-sugar or diabetic diet because it hardly has any sugar in it. Some studies have shown that avocados essentially have a regulating effect on your blood sugar levels.
High blood sugar can lead to heart disease. Diabetics are at risk for heart disease or cardiovascular complications. And with these needs, the avocado’s heart-friendly composition makes for a great solution for multiple needs.
Additionally, many diabetics require a diet that is low in carbohydrates because it is processed as sugar when digested. Because avocados have fewer carbohydrates, they turn out to be excellent foods for those who struggle with a blood sugar disorder and can’t afford to process any more sugars than is absolutely necessary.

10 . Avocado make your Skin beautiful

Avocado contain oleic acid, an excellent source of skin care. When applied , avocado eases inflammation, heals wounds, and helps cell regeneration. With its antioxidants, fighting free radical damage, fortifying the skin’s collagen, and keep your skin supple and youthful.
Studies have indicated that avocado does more than offer healthful fats. It actually supports collagen metabolism for your skin . Supporting collagen metabolism not only makes your skin beautiful, but helps it heal faster (in case of cuts or breakage) and helps your skin age gracefully.

11 . A Good Source of Fiber

Fiber One of the ways in which avocado helps regulate blood sugar is by balancing out your blood sugar levels with healthy fibers.
Avocado is a good source of fiber that is beneficial to you. One thing great about avocado is that it doesn’t have high sugar content that tends to cancel out the fiber benefit. Research shows that maintaining your daily recommended amount of fiber can help protect you from sickness, even cancer.

12 . A Good Source of Vitamin K

Vitamin K is not just one vitamin but a family of fat soluble compounds that are needed by a group of proteins able to bind to calcium. Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.
One of the main functions of vitamin K is to help blood to clot, but it also helps other proteins to prevent blood from clotting, depending on what is needed by our bodies at the time.
Vitamin K also plays a role in bone formation. Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.
A lack of vitamin K can thus lead to increased bleeding time and an increased risk of bone fractures


13 . A Good Source of Potassium

Avocado contain Potassium which is good for cardiovascular health. Potassium plays a part in both the contraction and release of the heart muscle. It ensures healthy blood flow throughout your body. Potassium is good for improve hearth health. Potassium also serves your body by balancing your sodium levels and reducing the harmful effects of sodium on your blood pressure.
Research indicates that avocados have incredible anti-inflammatory properties that support your heart. And keep your cardiovascular system in good shape .
One recent study on Hass avocado reveals that it has high potassium content that can help even out blood pressure in the body.

14 . Natural UV-Ray Protection

Avocados actually have fatty alcohols that strengthens your cells to act as a protectant against harmful UV rays .
One of the ways that free radicals enter your system is through UV rays. Over-exposure can lead to a lot of free radicals in your system. But with avocados using their antioxidant properties to ward off free radicals, you don’t have to worry quite as much about sun exposure on your skin. Truly, avocados work to protect your body from the inside out.

15 . Liver Cleanser

Avocado contains glutathione-producing compounds that help the liver to clean itself. Based on research eating just one or two avocados per week can help improve in just 30 days can improve liver health.
In another study, rats where given D-galactosamine to resemble liver injuries caused by viruses and the rats that were given avocado suffered the least amount of liver damage and the author Hirokazu Kawagishi, Ph.D concluded that “avocados seem to improve liver health, people should eat more of them” .

16 . Lower risk of depression

Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

17 . Improved digestion

Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.


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