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8 Scientific Reasons to Eat Avocado
In this article, we will come to know 8 scientific reasons to eat avocados. Besides avocado calories these reasons are the main reasons people are adding avocados in their diet chart.
1. Avocado is rich in potassium
One avocado has more potassium than a, although the latter is often cited as one of the main sources of this substance. Studies have shown that a lack of potassium increases the risk of developing cardiovascular disease and kidney failure. A hundred-gram serving of avocado contains 14% of the recommended daily allowance for potassium, the same amount of banana – 10%.
2. Avocados are high in healthy fats
Avocados are high in unsaturated fatty acids. These are healthy fats, including oleic acid, which is also rich in olive oil. Scientists believe that it has a good effect on metabolic processes and helps fight cancer cells. Avocado fats are resistant to heat oxidation, so the fruit and its oil can be cooked.
3. Avocado is suitable for diet food
Avocados are rich in fiber, an indigestible plant substance that can promote weight loss. Nutritionists distinguish between soluble and insoluble fiber. The former nourishes gut bacteria, which are important for optimal body function, and also reduces fat absorption and helps regulate weight. 100 g of avocados contain 7 g of fiber (25% soluble), which is 27% of the RDA. These are quite high rates compared to most products. Therefore, eating avocados provides tangible benefits for weight loss.
4. Avocado lowers cholesterol levels
High cholesterol is one of the causes of heart disease. However, we are talking about “bad” cholesterol, because there is also a “good” subspecies in the blood, which contributes to the proper functioning of internal organs. One study found that adding fruit to the diet helps balance blood counts. Avocado lowers bad cholesterol by up to 20% and increases good cholesterol by 1%.
5. Avocado helps you lose weight
Statistical studies have shown that those who ate avocados were half as likely to develop metabolic syndrome. Participants in the survey who regularly added this product to their diets weighed less, their body mass index and body fat scores were significantly lower. Scientists clarify that statistics may depend on other factors, so it should be considered approximate.
In another study, people were asked to eat an avocado and record their satiety level. 23% of respondents confirmed a feeling of fullness, and 28% – no hunger in the next five hours. The researchers concluded that adding avocados to the diet helped to consume fewer calories and make the diet healthier.
6. Avocado makes other foods healthier
Some nutrients are considered fat-soluble, such as vitamins A, D, E, K and antioxidants such as carotenoids. Studies have confirmed that avocado oil in salads increases the absorption of nutrients by the body by a minimum of 2.5 times, and a maximum of 15 times. Thus, the fruit is not only very nutritious, but also adds value to other plant foods. By adding a teaspoon of avocado oil to vegetable dishes, you can reap even more benefits from them.
7. Avocados are packed with antioxidants
The fruit contains a lot of lutein, zeaxanthin and carotenoids, which are important for health. Research shows that these antioxidants help reduce the risk of cataracts and macular degeneration, eye diseases that often appear with age. As a preventive measure, it is important to eat nutrients, thus benefitting vision in the long term.
8. Avocado is exciting
The Aztecs called this exotic fruit a testicle and especially valued it as an aphrodisiac – food that enhances sexual desire. For this reason, the Spanish colonialists were forbidden to consume avocados during the campaigns. In those days, people could assess the effect of food only in practice, but now scientific explanations are available to us. Avocados contain nearly two dozen vitamins and minerals, including magnesium. The fruit provides nutritious nutrition that is important for health, including sexual function. In addition, avocados are high in folate, which doctors recommend for pregnant women as it is linked to fertility.