Avocados contain many important nutrients, notably fat, carbohydrates, protein, potassium, fiber, B vitamins, and vitamin E. In addition, avocados also provide vitamin C, vitamin K, carbohydrates, and other substances.
In 100g of avocado meat includes: Protein: 1.9g, Starch: 2.3g, Fat: 9.4g; Fiber: 0.5g; Calcium: 60mg; Iron: 1.6mg; Magnesium: 24mg; Copper: 311mg; Potassium: 351mg; Vitamin E: 2.66mg; Beta-carotene: 53 mcg; Vitamin C: 17mg; Folate: 35mcg.
With rich nutritional value, eating avocado every day will bring many benefits to your health.
Health benefits of avocado
Improve heart health
Avocados are a rich source of potassium, a nutrient linked to lower blood pressure. 100 grams of avocado provides about 14% of the recommended daily intake of potassium, which is higher than bananas, which provide only 10% of the recommended daily intake.
Avocados therefore help maintain better cardiovascular health. Many studies have shown that avocados have a positive effect on regulating blood lipids, including reducing triglyceride and blood cholesterol levels.
Improve digestion
Avocados are one of the foods that are naturally rich in fiber, with 25% of their composition being soluble fiber. This type of fiber has the ability to promote the growth of beneficial bacteria in the intestines, helping to prevent constipation, supporting blood sugar control, and reducing the risk of colitis or colon cancer.
Avocados have many health benefits.
Prevent infection
Avocados are rich in unsaturated fatty acids and vitamin E, which play an important role in supporting the immune system and reducing inflammation. As a result, this fruit has the ability to help prevent some chronic diseases such as diabetes, cardiovascular disease, arthritis and other health-related problems.
Protect and prevent osteoporosis
Vitamin K plays an important role in the development and maintenance of bone health by enhancing calcium absorption and reducing urinary calcium excretion. However, dietary vitamin K intake is often overlooked. Consuming half an avocado provides about 18% of the daily vitamin K requirement.
Cancer prevention
Avocados are rich in folate, phytochemicals, and carotenoids, which have been studied and shown to reduce the risk of certain cancers. One avocado can provide about 1/3 of an adult’s daily folate needs. This is a natural and easy way to get these important nutrients and protect against cancer.
Improve mental health
Studies have shown a link between folate deficiency and depression. Folate plays an important role in preventing the buildup of homocysteine, a substance that can cause poor blood circulation and nutrient supply to the brain.
A medium avocado (about 400g) can provide about 1/3 of the daily folate requirement for adults. Therefore, it helps improve mental health and protect the brain from problems related to depression.
Protect eyesight
Avocados contain high amounts of lutein and zeaxanthin, two substances that absorb light waves that are harmful to the eyes. People who consume foods rich in antioxidants are less likely to have problems with age-related macular degeneration.
Most of the antioxidants in avocados are concentrated in the dark green flesh close to the skin. Therefore, consuming avocados can help protect vision and maintain eye health.
Protect your baby's health with folate in avocados
Folate plays an important role in pregnancy, helping to reduce the risk of neural tube defects, miscarriage and anemia. One medium avocado (about 400g) can provide about a quarter of the folate needed by pregnant women (about 600mcg).
Adding folate from avocados to your daily diet is a natural and helpful way to ensure good fetal development and health.
Helps lose weight and maintain ideal weight
A half-cup of guacamole contains about 6 grams of fiber, which is nearly a quarter of your daily fiber requirement. Fiber helps you feel full, which can help you avoid overeating. Although avocados are high in fat, it's mostly healthy monounsaturated fat.
Studies show that including this fat in your daily diet can help reduce your waistline. Instead of eating chicken salad with mayonnaise, try pairing green beans with mashed avocado to increase the fiber and monounsaturated fat in your diet, helping you lose weight naturally and healthily.
Skin protection
Avocado oil is extracted by pharmaceutical companies to be used in skin care products because it helps nourish and soften the skin. In addition, it is also effective in treating psoriasis, a disease that causes redness and inflammation of the skin.
In addition, the magnesium in avocado also helps strengthen the skin's immune system. Avocado contains a fairly high amount of vitamin E, so it is very effective in reducing scars and healing wounds quickly.
Boost brain health
The rich vitamin B6 content in avocados also helps women because it helps prevent anemia, especially during their period. Scientists at the Center for Women's Research at Portland State University, USA, also said that a lack of vitamin B6 can lead to dementia. Therefore, regularly eating avocados or drinking avocado smoothies will help the brain function better.
Eating avocado at the right time can maximize the health benefits. Eating avocado in the morning is better than in the evening. To ensure that the body absorbs the nutrients from avocado well, we should eat avocado about 1-2 hours before the main meal. If you want to gain weight, you can eat avocado dishes after the main meal, about 1-2 hours.
Source: https://vtcnews.vn/dieu-gi-xay-ra-khi-ban-an-trai-bo-moi-ngay-ar872940.html
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