In a salad, sushi or just snacking on it as it is – the avocado season is in full swing and the big question is not ‘if’ but ‘how’ to consume the fruit that manages to dance at all weddings and combine health alongside wonderful flavors. Unlike most fruits that contain quite a few sugars, avocados contain mostly healthy fats and a wide variety of vitamins and minerals. The fat that makes up about one-fifth of the nutritional value of avocados is unsaturated, cholesterol-free and has a healthy and satisfying specific value. For example, a small avocado (about 150 grams) has 240 calories, 22 grams of fat, 10 grams of fiber, vitamin E, B vitamins, vitamin K, folic acid and potassium.

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These are the health benefits of eating avocados daily:

Avocado cutter | Photo: Miri Shadow Donti, good food

Helps to lose weight

Avocados are rich in fiber and monounsaturated fatty acids that are considered a particularly satisfying source of nutrition. Half an avocado contains 10 grams of monounsaturated fats and 5 grams of fiber. Overweight adults who added half an avocado to lunch reported a feeling of satiety and decreased desire to eat within the three hours after the meal, much more so compared to people who did not eat avocados with lunch.

Fiber is also helpful in reducing the risk of cancer, diabetes and heart disease. They also help the proper functioning of the digestive system and of course give a feeling of satiety.

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Lowers blood pressure

One cup of diced avocado contains 728 milligrams of potassium, 300 mg more than a medium banana. Potassium consumption is an integral part of the guidelines for lowering blood pressure. Beyond the effect of normal blood pressure on optimal heart function, normal potassium levels are also important for maintenance On the heart rate itself.

Prevents type 2 diabetes

Avocados have been able to inhibit and even prevent the development of side effects of type 2 diabetes in mice. A study on animals conducted at the Department of Food Science at Guellaf University in Canada found that a fat molecule called avocado B (AvoB) found only in avocados can limit the process that can lead to diabetes. “The treated mice showed greater sensitivity to insulin, meaning their bodies were able to absorb and burn blood glucose and improve their insulin response,” study author Paul Spagnolo wrote in the journal Molecular Nutrition and Food Research.

During the study, the researchers fed the mice a high-fat diet for eight weeks. Subsequently, the researchers added the avocatin B component to the diet of some of the mice for a period of five weeks. At the end of the study, in a group of mice fed a diet that also incorporated the fat molecule present in the avocado, a slowdown in the rate of weight gain and insulin sensitivity was observed.

Reduces cholesterol

Research Edited by researchers from the Department of Nutritional Sciences at Penn State University, linking eating one avocado a day to lower levels of LDL, which is considered to be the most harmful cholesterol in the heart. Forty-five adults who were obese or overweight were given three similar diets to lower cholesterol for five weeks, and researchers found that only the diet that included avocados reduced LDL levels.

Reduces the risk of metabolic syndrome

Metabolic syndrome is a code name for a variety of problems associated with slowing down metabolism such as wide waist circumference, high triglycerides and high blood sugar and high blood pressure. All of these are risk factors for diabetes, heart disease, cancer, kidney disease and inflammation. Research A large one of more than 17,000 adults found that the risk of developing metabolic syndrome was 50% lower among avocado eaters compared to people who had never eaten it. Incidentally, this study found that avocado consumption was higher in men compared to women.

By Editor

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