Avocados contain about 20 different types of vitamins and natural minerals, all of which are beneficial for human health. Here are some of the great health benefits of consuming avocado.
Avocado is considered the "queen" of superfoods. According to the US Department of Agriculture, 100 grams of butter contains 160 kcal, 8.53 grams of carbohydrate, 14.66 grams of fat, 0.66 grams of sugar, 6.7 grams of fiber, and vitamins C, E, K, and B6. Avocado provides vital nutrients to the body and is used in preventing and controlling cardiovascular diseases as well as hair, skin, and nails.
Avocado contains numerous essential nutrients for the body
Avocado is considered the "queen" of superfoods. According to the US Department of Agriculture, 100 grams of butter contains 160 kcal, 8.53 grams of carbohydrate, 14.66 grams of fat, 0.66 grams of sugar, 6.7 grams of fiber, and vitamins C, E, K, and B6. Avocado provides vital nutrients to the body and is used in preventing and controlling cardiovascular diseases as well as hair, skin, and nails.
Avocados contain more potassium than bananas
Potassium is a necessary nutrient that our bodies require. Avocados contain a lot of potassium which helps maintain the normal function of the cardiovascular system, avoiding diseases such as heart attack, stroke, and kidney failure. Because in 100gr butter adds potassium to the body higher than bananas to 10%.
avocado has heart-healthy fats
Avocado is a high-fat food. 77% of the calories in butter are from fat. Most of them are oleic acid - one of the monounsaturated fatty acids which are also a major component of olive oil. Oleic acid has been shown to decrease inflammation and has beneficial effects on genes related to cancer.
The fats in avocados have an antioxidant effect caused by heat, so avocados also become a healthy and safe choice in cooking.
Avocado contains a lot of fiber
Fiber is crucial in our diet because it helps support digestion, lowers cholesterol levels in the body, and avoids the danger of obesity. A 100-gram avocado contains about 6.7 grams of fiber, which is about 27% of the daily suggested amount of fiber.
Avocado is used to help lower cholesterol levels
Research shows that heart disease is the most common cause of death in the world. Avocado is considered a solution to help solve cardiovascular problems because cholesterol levels will be significantly reduced when using avocado daily. Specifically, a 20% reduction in blood triglyceride levels, a 22% reduction in low-density lipoprotein (LDL) levels, and an 11% increase in high-density cholesterol lipoprotein (HDL).
Avocado has a protective effect on the skin and eyes
Avocados also contain lutein and different nutrients that may help slow age-related visual impairment. The active ingredients in an avocado act against the harmful effects of ultraviolet rays to help protect the skin. Also, the fiber in avocado promotes the regulation of intestinal peristalsis thereby helping to efficiently eliminate daily toxins to make the body healthy.
Avocado helps prevent cancer
Avocado is used in the treatment and prevention of cancer, particularly in preventing prostate cancer and reducing the side effects of chemotherapy. According to Frank Lipman of Lincoln Hospital New York, avocado can help absorb carotenoid anti-cancer when consumed in combination with orange and red fruits and vegetables.
People who eat avocado tend to be healthier
A study conducted in 17,567 survey participants in the US showed that people who consume avocado frequently are much healthier than those who do not eat it. People who add avocado to their everyday diet tend to be less weight, also have lower BMI, and significantly less belly fat. They also have higher levels of beneficial cholesterol than those who don't eat.
Uses of avocado for pregnant women
Avocado contains a lot of vitamin A, protein, minerals such as magnesium, iron, copper, calcium, and additional beneficial fatty acids, which are very good for pregnant and fetal health. The rich source of vitamin B6 in avocado helps to reduce nausea, boosts the immune system for mothers and babies, helps to promote red blood cell production and metabolism during pregnancy. Experts suggest that pregnant women supplement the amount of avocado needed to benefit the health of both the mother and the unborn baby.
Ways to eat avocado to replenish nutrients for the body
- Eat directly: Choose ripe avocado, peeled, split seeds directly at any time of the day.
- Make avocado smoothies: Just 1–2 ripe wax avocados are combined with fresh milk, yogurt, condensed milk to suit the taste. Put in a smoothie blender and pour into a cup and you have a delicious and nutritious avocado smoothie.
- Add avocado oil to foods: Avocado oil contains fat-soluble vitamins, vitamin E so you can add a few drops of avocado oil to dishes like salads, soups, etc. to boost your immune system and protect your health. strong.
- Recommendation
- The calorie content of avocado is quite high if you eat too much can lead to weight gain. According to nutrition specialists, 1 tablespoon of butter provides about 5 grams of fat and 55 calories. Therefore, if you want to lose weight effectively, you should only eat about 2 tablespoons of butter per day.
- women during pregnancy should limit eating too much avocado because it can reduce the ability to produce milk. But in the process of breastfeeding using large amounts of butter can make babies have abdominal pain. It is best to consult a doctor to supplement the amount of avocado reasonable for the body.
- For those who are prone to allergies, it is necessary to pay attention when consuming avocado to avoid conditions such as rash, itchy mouth, tongue swelling, ...
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