Avocado Nutrition Facts for Better Health
Avocado nutrition facts have a great impact on our health. You cannot go wrong with avocado if you are looking for significant nutritional benefits in a single fruit.
Avocado nutrition facts are the nutrient value that we can get from this fruit. Avocado that makes us healthy and lose weight over time. Similarly, some diet plans that contain plenty of fruits and vegetables can alter the high risk of health diseases.
Avocado or the Alligator pear can be cultivated in warm climates. It has a creamy texture that provides a substantial amount of healthy mono-unsaturated fatty acids.
Avocado in our weight loss program meals highlight the nutritional facts it contains. The nutritional value it offers improves digestion, reduces depression anxiety and boosts the immune system against cancer.
Some impressive avocado nutrition facts
One serving of 49 grams avocado contains mostly of 64 calories, 6 grams of fat, 3.4 grams of carbohydrates and 3 grams of fiber. It has a little amount of sugar. These are facts based on the USDA National Nutrient Database.
Like other fruits, avocado is loaded with a great source of vitamins C, E, K, and B. You can have minerals like riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium from avocado. Other essential nutrients like lutein, beta-carotene, and omega-3 fatty acids.
On the other hand, you will notice the fat contents in avocado is not bad. The fats in avocado are essential nutrients that need our body. It helps us feel full and satiated. Omega-3 fatty acids in our body imply our brain to keep out our appetite while it slowly breakdown carbohydrates in our body. In this process, it will regulate healthy blood sugar levels.
However, not all fats are harmful in our body except for too much consumption. Avocado fats have nutritional value in our body. It supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients.
Other than that, it boosts the immune system, keeping us healthy always. You can achieve better results if you combine avocados with other fruits and vegetables in your daily meals.
Fortified our Hearts from Chronic Diseases
We can protect and safeguard our hearts from chronic diseases with adequate intake of avocado that is full of nutrition facts. Most certainly, the 25 milligrams per ounce in avocado has a natural plant sterol called beta-sitosterol.
According to a study, the sitosterol property has significant contribution to maintain our hearts in functioning normally.
Moreover, avocados contain high fiber. Increase intake of high fiber can lower the risks of developing chronic diseases like coronary heart disease, stroke, and hypertension. It can prevent the occurrence of diabetes, obesity and gastrointestinal disorders.
For the record, the effects of avocado in the prevention of chronic diseases have been researched and studied. It was made in the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky.
The studies show that eating avocados over time can lower blood pressure and cholesterol levels. It can also improve insulin sensitivity, and enhance weight loss for obese individuals.
Good for the Eyesight
Avocados have nutritional benefits to us especially in the improvement of our eyesight. The phytochemicals and beta-carotene found in avocado sustain our visions to function generally over time.
Good eyesight means that our body has complete nutrients that keep functioning normally – this is because of avocado nutrition facts. There are two phytochemicals, lutein, and zeaxanthin, that sustain good eyesight.
The phytochemicals contain antioxidants to protect the eyes and minimize the damage from ultraviolet light. The nutrients absorbed in the tissues of the eyes. Eventually, regular eating of avocados can preserve normal vision and repair the damaged tissues in the eyes.
Also, omega-3 fatty acids have another role in our body. Avocados support the absorption of beta-carotene, a beneficial fat-soluble antioxidant. Beta-carotene helps to reduce the risk of developing age-related macular degeneration. It is an early stage of vision problem among us.
Lowering Risk of Cancer
Indeed, avocado has extraordinary health benefits in our body. Blended with other fruits and vegetables in your meal plan regularly, it will give you these benefits.
The occurrence of cancer can be prevented with the intake of healthy foods. Proper nutrients of avocado play a role in cancer treatment.
Furthermore, a research finding shows that the phytochemicals found in avocados can slow down the growth of precancerous and cancerous cells in our body. It can eradicate the cancer cells and encourage the proliferation of immune system cells as well.
Given this, the phytochemicals increase the healing of chromosomal damages from cyclophosphamide during chemotherapy session of cancer patients.
Another nutrient that needs to be taken sufficiently is folate. Folate protects our internal organs like colon, stomach, pancreatic, and cervical from cancer cells. Researchers believe that folate protects our body against undesirable mutations in DNA and RNA during cell division.
Support Healthy Pregnancy
We can get folate from avocados. This nutrient makes a difference in your body if it is included in your daily meal. The folate in avocado can do the trick to have healthy babies in the future. It is the most essential nutrients in conceiving a child.
Enough folate in our body can sustain a healthy pregnancy. However, inadequate intake of folate can increase the chances of miscarriage and neural tube defects.
According to McGill University, 30% higher incidence of a variety of congenital disabilities in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.
As a result, this study clearly shows that folate has a significant role in pregnancy. Ample intake of folate supports you to have a healthy pregnancy.
Lower Risk of Depression Anxiety
Regular consumption of avocado can lead to lower the risk of depression anxiety. It contains folate that normalizes our moods.
As one of the nutrition facts, avocado hinders depression anxiety in the person. It normalizes your moods and prevents moods swings.
The nutrient of avocado that contributes to lowering the risk of depression anxiety is folate. Aside from a healthy pregnancy, it slows down the build-up of homocysteine as well.
Also, the homocysteine is a substance that can impair circulation and delivery of nutrients to the brain. Avocado prevents the symptoms of excessive secretion of homocysteine in our body.
Nevertheless, too much of it in our body can interfere with our mood, sleep habits and appetite.
Absorption of Right Nutrients
One of the avocado nutrition facts is rich in fiber than measures up to 14 grams per fruit. This fiber is enough to absorb nutrients from the food we intake. With the high amount of fiber, avocado prevents us from experiencing constipation. It helps us maintain healthy digestion and lower risk of colon cancer.
Organic Anti-oxidants for Detoxification
Avocado is an organic anti-oxidant because of the high fiber content. Therefore, it is one of the fruits that good for weight loss program.
Avocado nutrition facts include normal excretion of toxins from our body through bile and stool. It is the key to feel healthy — meal plans in weight loss program set aside the intake of avocado, which is false.
We should include avocado in our diet because of its high fiber content. According to a study, dietary fiber can regulate the immune system and inflammation.
Osteoporosis Treatment and Prevention
What makes avocado, so special in bone health is the regulation of calcium in our body? Vitamin K increases calcium absorption and reducing urinary excretion of calcium.
Some of the avocado nutrition facts include vitamin K, which is essential for bone health and saponins nutrients that reduce knee osteoarthritis. Therefore, the daily recommended intake of vitamin K in our body is 25%, which we can get from half a slice of avocado.
Vitamin K is essential for bone health. Consequently, it plays a role in osteoporosis prevention and cure. Other nutrients like calcium and vitamin D offer the same nutrients in our body.
Saponins are nutrients that can be found in avocados. It contributes to slow down symptoms of knee osteoarthritis.
According to research, the extraction of saponins from avocado can come up with a pure substance which can determine the long-term effect in our body.
Fight against E-Coli
One of the benefits of avocado nutrition facts is to address E-Coli. It is a leading cause of food poisoning. There are substances in avocado that contains antimicrobial activity which fight E-Coli. The importance of this substance can prevent food poisoning in our body.
Promotes Strong Muscles and Immunity
Knowing that we can consume protein from avocado, we can include it with our meal plans. It is also a valuable avocado nutrition fact that we need to remind of ourselves especially if we are choosing a healthy lifestyle.
One of avocado nutrition facts is to promote strong muscles and immunity. To keep our bodies immune and maintain healthy and strong muscles, the inclusion of avocado in our meals and diet program will give us nutrients like protein.
Avocado Protein
Moreover, avocado protein is one of the healthy alternatives to protein-rich foods like meat, which is also another good option for vegetarian. Protein in avocado can be considered high in amount. They believed it higher than milk products.
Indeed, protein in our body plays a significant role. If we have an adequate amount of protein in our body, we can reduce the risk of immunity deficiency, muscle and tissue loss, prolonged unhealed wounds and abnormal height.
We need to intake protein for the reason that our body has limited production of amino acids. Hence, amino acids are from protein. These are by-products of protein, meaning when we take protein-rich foods, our body stabilized it that becomes amino acids.
We can get almost complete amino acids in avocado. You can get from avocado the omega-3 and 6 fatty acids along with the eight important amino acids. Our body uses amino acids to promote functions of our muscles to protect our bones, skin for protection from infectious diseases and develop enzymes for digestion.
Protein in avocado contains all the essential amino acids that our body cannot synthesize on our own. Given this, a protein found from avocado and other fruits and vegetables is healthy because it consumes with fiber. On the contrary, Protein from other foods like meat has other components that can harm our health over time.
Other Health Benefits
Avocado is a diverse fruit with all the nutrients it gives to our body. It can be used as beauty products as well as early foods for baby. Avocado nutrition facts include avocado oil and other different forms. Avocado oil may be utilized in cooking when processed. You can also apply it as moisturizers in hair and face.
Probably, these can be confusing for the consumers, so you need to check the labels thoroughly if it is for cooking or beauty products.
Avocado as Baby Food
Avocado can be essential as one of the first foods for baby. We can make avocado food for baby because of the nutritional value that it contains. Avocado has vital nutrients for a baby of six months old and above.
For the first six months of babies, the only food they can consume is milk, breastmilk or formula milk. However, when they reached six months, it was suggested that parents should introduce other foods.
It is an important practice by parents as part of the preparation for their babies to familiarize with the nature of other foods. The change in providing foods with our babies will teach them other methods for food intakes aside from milk.
The first thing to consider is the nutrients that will be fed to the baby. It is essential because the taste buds of the baby are sensitive. The foods that they will eat until they become one year old will be their preferences as they grow.
As a result, you can serve avocado as one of the early foods for baby. Most common early foods for babies are banana, apple, cereals, squash, and potato. But we considered avocado seldom.
The most significant avocado nutrition fact for baby is the healthy fats which improve brain development of a baby. Avocado can also reduce the cravings of the baby for sweet foods as it is known for having no sugar content in it. Even a ripe avocado has a neutral flavor and pleasant texture for baby.
Avocado Recipes
There are several avocado recipes that we can make to produce an exciting dish and salad out of avocado. Most common preparation for avocado is adding sugar and milk to it for some creamy and sweet tastes. But if you are trying to lose weight, this is not the right mixture for avocado. You should opt to prepare a healthier and refreshing infusion for avocado.
Similarly, you can combine avocado slices in your favorite dish, or make coleslaw and salad from avocado. Some people use avocado guacamole to add a twist to their spread.
In some countries, people also eat avocado as their breakfast. Serving it with bread toast or in a smoothie; avocado can go perfect in any dishes. You can combine it with other fruits like melon, apple, and grapes added by honey for more delicious taste.
For some, eating avocado alone is boring compared to other fruits with a sugary taste. We tend to look for fruit desserts with sweet taste after a meal.
We eat ice cream or yogurt with flavors of fruits except for avocado flavor. It is a practice of our lifestyle that we develop at an early age. Moreover, we are not careful about our consumption of food unless the doctor says.
We know that avocado is rich in vitamins and minerals. It has exceptional nutritional benefits.
However, merely the benefits of avocado nutrition facts will not help us either eating it alone will give us the whole package of the nutrients we need.
We need to have proper discipline towards eating as well as do regular exercises.
Given this, we should take the opportunity that avocado offers by adding it to our meal plan and enjoy a healthy body and live a fit and elegant lifestyle.
Our Insights
As we go through the avocado nutrition facts, our insights show it is one of the best weight loss foods. It can be a key for us to lose weight quickly.
Avocado nutrition facts proved that it could reduce symptoms of illness and diseases in our body. It can increase our immune system and improve digestion; both are a great influence to function our vital organs normally.
When we consume avocado, we should know that a 100-gram avocado is equivalent to 160 calories. However, what we eat in avocado has fewer carbohydrates and no sugar content at all.
Avocado has many properties that contribute to weight loss. As a fruit, you can include avocado in your meals along with other fruits and vegetables. Given this, it can be eaten raw and in portions.
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