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Is Avocado Really A Superfood? Here's What Happens To Your Body
Avocados have become a go-to superfood for many health-conscious people. From having it in smoothies to making it a part of your everyday sandwich, avocados have become everyone's favourite. Though it is a nutrient-rich superfood known for promoting heart health, aiding digestion, and supporting weight management, is it really healthy to eat it everyday? Read on to know what research says.
Is Eating Avocado Really Healthy? Here's What It Does To Your Body (Image Credits: iStock)
Avocados have become one of the most beloved fruits. Wherever we go, every cafe has at least 2-3 options of avocados - from wraps to toast, this fruit has become everyone's favourite. With their creamy texture and versatile flavour, avocados have found a place in numerous dishes, from salads to smoothies. But is it really healthy? Let’s check!
Nutritional Profile
As per research, avocados are nutrient-dense, providing a wealth of vitamins and minerals while being low in carbohydrates. A typical avocado contains:- Healthy Fats: About 15 grams of fat per fruit, predominantly monounsaturated fat, which is heart-healthy.
- Fibre: Approximately 9-10 grams, contributing to digestive health.
- Vitamins: Rich in vitamins K, E, C, and several B vitamins (including folate).
- Minerals: Good source of potassium, which is essential for heart health.
Avocado’s Impact On Heart Health
One of the standout benefits of avocados is their positive impact on heart health. Studies indicate that the monounsaturated fats in avocados can help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL) levels. According to a study published in the Journal of the American Heart Association, replacing saturated fats with monounsaturated fats can significantly reduce the risk of heart disease.In addition to healthy fats, avocados are high in potassium, which is crucial for regulating blood pressure. A diet rich in potassium helps balance sodium levels in the body, potentially lowering the risk of hypertension. The American Heart Association recommends increasing potassium intake as part of a heart-healthy diet.
Can Avocados Help In Weight Loss?
Despite their calorie content, avocados can aid in weight management. The fibre and healthy fats in avocados promote satiety, helping individuals feel fuller for longer. A study published in Nutrition Journal found that participants who included half an avocado in their meal reported increased satisfaction and reduced desire to eat for hours afterwards. This can help prevent overeating and contribute to weight loss or maintenance.Avocados And Digestive Health
The high fibre content in avocados plays a significant role in digestive health. Fiber is essential for maintaining healthy bowel movements and preventing constipation. According to the Institute of Medicine, women should aim for 25 grams of fibre per day, while men should target 38 grams. Incorporating avocados into your diet can help achieve these daily fibre goals.Moreover, the fibre in avocados can promote a healthy gut microbiome. Research shows that a diverse gut microbiome is linked to better digestion and overall health. The soluble fibre in avocados acts as a prebiotic, feeding beneficial gut bacteria and potentially improving gut health.
How Can Avocados Benefit Your Skin Health?
Avocados are not only beneficial for internal health but also for skin health. The antioxidants and healthy fats in avocados can help keep skin hydrated and may reduce the appearance of signs of ageing. A study published in the Journal of Cosmetic Dermatology found that dietary fat intake, particularly monounsaturated fats from sources like avocados, is associated with improved skin elasticity and moisture levels.The vitamins in avocados, especially vitamins E and C, are known for their skin-protective properties. Vitamin E helps protect skin from oxidative stress, while vitamin C is essential for collagen production, contributing to skin firmness and reducing wrinkles.
Are Avocados A Boon For Eye Health?
Avocados contain antioxidants, including lutein and zeaxanthin, which are vital for eye health. These compounds are found in the retina and help protect against harmful light and oxidative damage. Studies suggest that diets high in these antioxidants may lower the risk of cataracts and age-related macular degeneration, common eye conditions associated with ageing.Potential Risks Of Avocados
While avocados are highly nutritious, moderation is key due to their calorie density. Consuming them in excess can contribute to weight gain if overall calorie intake is not balanced. Additionally, some individuals may be allergic to avocados, although this is relatively rare. Those with latex allergies may also experience cross-reactivity with avocados.How to Incorporate Avocados Into Your Diet?
There are countless ways to enjoy avocados:- Smoothies: Add half an avocado to your morning smoothie for creaminess and added nutrients.
- Salads: Toss sliced avocados into salads for a healthy fat boost.
- Toast: Avocado toast topped with seeds, tomatoes, or eggs makes a delicious breakfast or snack.
- Guacamole: Enjoy this classic dip with whole-grain chips or fresh vegetables.
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Pallavi Mehra author
Pallavi Mehra is a Copy Editor at Times Now and covers Health beat extensively. In her leisure time she likes to read, travel, explore cafes and binge...View More
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