The 6 health benefits of avocado. That avocado is very healthy is no longer a secret, but this article gives you even more reasons to choose avocado and not just to eat. Today a guest blog. Robin de Jong from the website Happy Healthy was so nice to list the 6 health benefits of avocado here on the Tortilla Channel. Ready to learn what the 6 health benefits of avocado are? Let’s get started!
Avocado is a very popular fruit. It is the second best-selling fruit in the Netherlands. Only blueberries are more popular. Blueberries and avocado are eaten so much because they are so very healthy … and tasty!
Here on The Tortilla Channel you often see the avocado pass as an ingredient. Avocado and tortillas go very well together. The most famous example of avocado is of course the guacamole. And it is good to know that guacamole can be enjoyed without guilt as this is really super healthy. How healthy you going to discover in this article on the 6 health benefits of avocado.
What makes avocados so special
The avocado is a special kind of fruit. Where most fruits are sugars (carbohydrates), avocado also contains fats and proteins. And the good thing is that the fats in avocados are healthy fatty acids. The avocado consists of 15% fatty acids. For 1 avocado this amounts to 30 grams of fat. May sound unhealthy but the fatty acids in avocado really do not compare with the fat in e.g. bacon.
The fatty acids in avocado are mainly monounsaturated and polyunsaturated fatty acids; omega 3, omega 6, omega 7 and omega 9 fatty acids.
Furthermore, avocado contains the following vitamins: vitamins A, B1, B2, B3, B5, B6, B11, C, E and K.
And the following minerals: calcium, magnesium, potassium, selenium, sodium, iron, phosphorus, zinc, copper, manganese and selenium.
In short: there are a lot of different nutrients in this special fruit. All these nutrients have their effect on our health.
Health benefit # 1: lowering cholesterol
Of something that is fat you might expect that this is bad for your cholesterol. The opposite is true. Avocados are very good for your cholesterol. We distinguish the LDL and the HDL cholesterol. The LDL cholesterol is the bad cholesterol and the HDL the good.
Avocados reduce the amount of LDL cholesterol in the blood while simultaneously increasing good HDL cholesterol.
To prevent cardiovascular disease, it is important that your cholesterol is good. Avocado helps with this.
Health benefit # 2: reduces inflammation
Many of the modern diseases we face today originate from chronic inflammation. These are low-grade ignitions. Diseases that can arise from this are cancer, type 2 diabetes and cardiovascular disease. Diseases that are unfortunately major causes of death.
A large part of the fatty acids in avocado is oleic acid. Oleic acid is an omega 9 fatty acid and various tests have shown that oleic acid reduces inflammation. Omega 3 fatty acids enhance the action of oleic acid. Omega 3 fatty acids are also naturally found in avocado, which increases the anti-inflammatory effect of avocados.
Health benefit # 3: helps with a healthy weight
To stay healthy it is important that you maintain at a healthy weight. Overweight is a major cause of inflammation which can result in chronic diseases. Studies show that it is easier to maintain weight if you regularly eat avocado. This is due to the dietary fiber that is rich in avocado. These ensure that you feel full without the calories count. After all, the dietary fiber leaves the body undigested.
The fat content of avocados also contribute to a feeling of satiety, so that you will not eat too much and retain a satisfied feeling longer after a meal.
Research shows that people who used avocado in their lunch were less likely to eat a snack later in the afternoon.
Health benefit # 4: less chance of cancer
Avocados are also rich in antioxidants in addition to a lot of vitamins and minerals. These are mainly in the dark green part of the avocado; the flesh immediately under the skin. The type of antioxidants contained in avocados could potentially reduce the risk of certain types of cancer. This involves breast, prostate, mouth and stomach cancer.
The antioxidants that reduce the risk of certain cancers are also found in carrots and tomatoes but because avocados contain fatty acids, these antioxidants are absorbed much better. Because of intake, avocados offer better protection against these types of cancer.
Health benefit # 5: helps NAFLD
The abbreviation NAFLD stands for Non-Alcoholic Fatty Liver Disease, in other words: a non-alcoholic fatty liver. This is a condition that many people have and is the result of eating more carbohydrates and sugars than your body can burn. The calorie surplus is stored in the form of fat around and in the liver. As a result, the functioning of the liver continues to deteriorate and the fat and sugar metabolism is disrupted.
At NAFLD there is a greater risk of type 2 diabetes, cardiovascular disease and premature death. It is therefore important that the liver remains healthy. Avocados help with this. These fruits have shown to reduce NAFLD.
The most important things with a fatty liver are lifestyle modifications. Achieving a healthy weight is crucial for this.
Health benefit # 6: good for the skin
Avocados are also particularly suitable for skin care. The oil in the avocado is extracted from the flesh and the kernel of the avocado. This avocado oil is used, among other things, for:
- Dry skin
- The treatment skin damage
- Protection against UV radiation
- Treatment of itching
- Hydrating the skin
If you clean an avocado, you probably throw the kernel directly into the trash can. But did you know that you are throwing away the healthiest part of the avocado? At least if you have to believe some health blogs. Because the kernels contain a lot of antioxidants, you could use them in your smoothies. That it makes your smoothies bitter and whether that is really healthy you can read in this article with more health benefits of avocado.
Robin de Jong
Thank you Robin de Jong for sharing the 6 health benefits of avocado. Happyhealthy.nl has much more information about healthy eating, weight loss, nutritional and supplementation advice so take a look.