Avocados – Why You Should Eat More of Them


Health and Wellness

Avocados have been rising in popularity in the health-concerned population. Avocados are a superfood. This means they are very high in nutritional content. There are at least 20 different vitamins and minerals.

The vitamins and minerals present are as follows:

  • Vitamin K: 26%
  • Folate: 20%
  • Vitamin C: 17%
  • Potassium: 14%
  • Vitamin B5: 14%
  • Vitamin B6: 13%
  • Vitamin E: 10%
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin A
  • Phosphorous
  • Magnesium
  • Manganese
  • Copper
  • Iron
  • Zinc

The nutritional value of an avocado weighing 3.5 ounces (100 gram):

  • 160calories
  • 2 grams of protein
  • 15 grams of healthy fats
  • 9 grams of carbs but 7 grams of those 9 are fiber, so technically you are only taking in 2 “net” carbs.

Moreover, avocados are free of any cholesterol and sodium. They also have very low-fat content.

High Potassium Content:

Another very good reason to eat avocados frequently is that despite potassium, being an essential and vital part for the neurological and electrolyte systems of our body’s, not enough people have the right amount of potassium in their body.

According to researchers, a 100-gram avocado has 14% of the recommended daily allowance (RDA), while on the other hand, bananas only have 10%, and are a food high in potassium.

High Concentration of Healthy Fats:

First, not all fat is bad. This was important to say because the fat content in an avocado adds more than half its entire nutritional value.

A 77% of the calories present in a 3.5-ounce avocado is rich with fat content. The fat contained in this fruit is a monounsaturated fatty acid, oleic acid. Olive oil is made of this same fatty acid.

This specific monosaturated fatty acid has to have a large number of beneficial health effects. It is able to prevent cancer by interfering with cancer-causing genes and reduces inflammation.

This particular fat in avocados makes avocado oil very safe for cooking because they do not oxidize readily when exposed to heat.

Avocados Help in Reducing Cholesterol and Triglyceride Level in Body

With the rapidly increasing number of heart patients across the world, several blood marker seems present when a patient is at the risk of developing heart problems. Years of research identified the blood markers in avocado.

Regular intake of avocados provide the following health benefits and advantages:

  • Significantly reduced levels of total cholesterol
  • 20% reduction of blood triglycerides in the body
  • 22% lower low-density lipoprotein cholesterol
  • 11% increase in the level of High-Density Lipoprotein, good cholesterol

Avocados Are Loaded With Fiber:

  • Fiber is abundantly present in avocados
  • It is plant matter, which is difficult to digest by the human digestive system. This helps in reducing weight, reducing appetite and decreases the number of blood sugar peaks.

It is abundant in soluble fiber, used as a raw food material by the bacteria present in our digestive system. The proper functioning of these bacteria ensures that our digestive system works properly and smoothly.