How healthy is avocado?

Avocados contain high levels of essential nutrients. A medium-sized fruit of about 201 g contains the following nutrients:

The healthy fat content and abundant fiber are the most outstanding features of avocado. Avocado provides nutrients that the body is easily deficient in such as magnesium, vitamins B6, C, E and folate.

Promotes intestinal health

A medium avocado provides about 14 g of fiber, which not only helps with regular bowel movements but is also a food source that nourishes beneficial bacteria in the intestines. Eating avocados regularly also brings about clear positive changes such as reducing the concentration of bile acids in the stool and increasing the diversity of intestinal bacteria. High levels of bile acids cause intestinal inflammation and have been linked to serious problems such as colon cancer.

Reduce the risk of cardiovascular disease

The vitamins, minerals, unsaturated fats and fiber in avocados contribute to improved heart health. This fruit helps increase HDL cholesterol to help protect the heart, while reducing oxidized LDL, which promotes atherosclerosis and clogged arteries. The high potassium and magnesium content in avocados also stabilizes blood pressure, playing an important role in preventing cardiovascular diseases.

Contains antioxidants and anti-inflammatory compounds

In addition to vitamins and minerals, avocados also contain biologically active compounds including carotenoids, phenolic compounds, vitamins C and E. They have strong antioxidant, neuroprotective and cardiovascular properties.

Typical carotenoids in avocados include lutein, α-Carotene and β-Carotene, which help the body fight oxidative damage, the source of the progression of many chronic diseases. Getting enough of these antioxidants not only improves cognitive function but also strengthens overall cardiovascular health.

Weight control

Although rich in energy, avocados still support weight control thanks to their fiber and healthy fat content, helping to create a feeling of fullness for a long time, reduce appetite and limit unnecessary calorie intake. Eating avocados properly is also linked to weight loss. To keep this benefit, you should eat pure butter, avoid adding sugar, milk or ingredients that increase calories.

Good for women during pregnancy and breastfeeding

During pregnancy and breastfeeding, women’s nutritional needs increase to ensure maternal health and child development. Avocados provide many important nutrients such as folate (vitamin B9), potassium, vitamins C and B6, helping pregnant women easily meet the recommended daily needs. The rich fiber content in avocados also prevents constipation – a common condition during pregnancy.

Eating whole grain toast, half an avocado and an fried egg is a nutritious snack that can support the balance of starch, fat and protein for pregnant women.

Versatile, delicious, easy to use

This fruit can be used in both savory and sweet dishes, suitable for many different tastes.

• Spice substitution: Use mashed avocado instead of mayonnaise when making egg, chicken or tuna salad to reduce bad fats.

• Nutritious breakfast: Spread avocado on toast or eat sliced ​​avocado with eggs and berries.

• Smoothies and drinks: Add frozen avocado to smoothies for creaminess and good fats.

• Dessert: Make dairy-free avocado chocolate or stuff avocado into bean salads.

• Sauce: Blend avocado with olive oil and lemon juice for a quick, creamy sauce.