HEALTH TALK: Health Benefits Of Avocados

The avocado is a rather unique type of fruit. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.



Avocado is Incredibly Nutritious. What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them.

Here are amazing health benefits of avocado, that are supported by scientific research.

• Cancer Prevention

Avocados are a good source of antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. These antioxidants protect your body’s cells against cancerous changes due to free radical damage and are considered your front line of defense against numerous diseases.

Alpha-carotene appears to be especially important for cancer prevention. This study found a significantly lower risk of death for cancer and heart disease for those with the highest levels of alpha-carotene in their blood over a 14 year period.

The monounsaturated fats in avocado also help with carotenoid absorption and studies suggest it has a protective effect against breast cancer in particular.

Avocados also contain high levels of vitamin C and vitamin E, themselves potent anti-cancer antioxidants.

Once again, the natural tocopherol and tocotrienol form of vitamin E found in avocados is much healthier than the isolated alpha-tocopherol found in multivitamins.

• Arthritis Treatment

Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that can help reduce the inflammation that leads to arthritis.

Pineapple, with it’s anti-inflammatory bromelain and rich antioxidant content, is another exceptional food for arthritis sufferers and many notice a reduction in arthritic pain when they eat it regularly.

•  Diabetes Care

Why Avocado is good for you The most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst and hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms.

If you’re experiencing any of these issues regularly then please see your doctor for a simple diabetes test.

For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.

Having more monounsaturated fats in a diabetic diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels.
Other health benefits of avocado that can help with diabetes include its vitamin C for strengthening blood vessels and capillaries and improving immune function.

Additionally, the vitamin E found in avocado lowers cholesterol oxidation that can lead to heart attacks and strokes. It may also provide some protection from nerve damage in diabetic patients with peripheral neuropathy.
The high levels of potassium in avocados are another important nutritional factor for diabetics due to the minerals role in maintaining a healthy heart and regulating blood sugar.

All in all, avocados are a very healthy food for those living with diabetes and for people wishing to lower their risk of developing the disease.

• Avocado for Constipation

Despite their creamy texture, avocados are actually a high fiber food, with 8 grams of both soluble and insoluble fiber per cup of the fresh fruit.

Are avocados good for you This fiber is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative for people having trouble going to the toilet.

If you’ve been having problems with elimination, whether constipation or diarrhea, then getting more fiber-rich foods like avocados can definitely help keep you regular.

The fiber in avocados isn’t just good for constipation either, it also helps lower your risk of colon cancer and can even assist in losing weight by making you feel more full and wanting to eat less.

•   Weight Loss

Many people would be surprised that a food high in fat and calories like avocado would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat.

This steady energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are so good at reducing hunger and appetite.

It’s also why including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes such a big difference when you want to lose weight.

Snacking on nuts like almonds and omega-3 rich walnuts, instead of high carbohydrate foods is also highly beneficial for weight loss.

This may go against old nutritional advice but look where that has gotten us. People eat low-fat versions of just about everything these days, yet we are more overweight than at any time in history.

Counting calories, limiting fat intake and starving yourself has failed most people and will continue to do so. Only by eating more fat burning foods and generally going against the majority of what we’ve been taught about dieting is there a real chance at significant weight loss.

The great part about eating like this is you don’t have to go hungry to lose weight. It’s not about eating less food but rather eating the right kind of meals that tell your body to burn fat rather than store it.

•   Skin care

The monounsaturated fats in avocado are also beneficial for improving your skin tone and appearance. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy.

These omega-9 fats are known to assist in reducing skin redness and irritation and are involved in repairing damaged skin cells. A good dietary intake of monounsaturated fat can moderate sebum production as well, which helps control acne, blackheads and excessively oily skin.

Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids; vitamin E which helps guard against photo-aging from sun exposure; and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.