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Nutrients and Benefits of Avocados

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A number of studies have shown that avocado consumption can change cholesterol profiles for the better and lower the risk of heart problems.

Avocado is a unique fruit because it contains more healthy fats than carbohydrates. Therefore, avocado has low sugar content. Avocados also have the advantage of providing a longer satiety. Avocados have many important nutrients for the body. A number of studies suggest that avocados have many health benefits.

What is the content of avocados?
Avocado is a very nutritious fruit because it contains various nutrients including 20 kinds of vitamins and minerals. Here’s the nutritional content in 100 grams of avocado:

Vitamin K
Folate
Vitamin C
Potassium
Vitamin B5
Vitamin B6
Vitamin E
Avocados also contain small amounts of compounds such as magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, vitamin B1, vitamin B2, and vitamin B3.
160 calories
2 grams of protein
15 grams of healthy fats
9 grams of carbohydrates where 7 of them are fiber
Avocado contains no cholesterol or sodium and is also low in saturated fat. Avocados also have higher potassium content than bananas. Several studies have shown that consumption of high potassium intake can help decrease blood pressure, reduce the risk of heart attack, stroke, and kidney failure.

Avocados contain high fiber
Fiber is a nutrient found in relatively large amounts in avocados. The body takes longer to digest the fibers so it can help to lose weight, reduce sugar levels and reduce the risk of some diseases. In 100 grams of avocado contains 7 grams of fiber which is 27% of the recommended daily requirement.

Avocados can lower cholesterol and triglyceride levels
Heart failure is the most common cause of death in the world. A number of studies have shown that avocado consumption can change cholesterol profiles for the better and lower the risk of heart problems. The following cholesterol profile changes that may occur due to consumption of avocado:

Reduces blood triglyceride levels by up to 20%
Lowering LDL (bad cholesterol) to 22%
Increase levels of HDL (good cholesterol) up to 11%
Avocado can help the absorption of nutrients from other foods
Avocados not only have high nutrients, but also can help the absorption of nutrients from other foods into the body. One study showed that the addition of avocados into salads or other foods can increase the absorption of antioxidants into the body.

Avocados contain a powerful antioxidant that protects the eyes
Avocado has a high content of antioxidants that are important for eye health namely lutein and zeaxanthin. This study shows that these two nutrients can help reduce the risk of cataracts common in older people.

Avocados can help prevent cancer
A study on isolated cells showed that avocado consumption helps reduce the side effects of chemotherapy in human lymphocytes. Avocado extract has also been shown to inhibit the growth of prostate cancer cells.

Avocado extract can help relieve symptoms of arthritis
Arthritis is a common disease that often occurs in Indonesia. Several studies have shown that extracts of avocado and soybean oil can significantly reduce the symptoms of osteoarthritis.

Avocados can help you lose weight
In an avocado study can make a person feel full longer longer. A person who consumes avocado has a desire to eat 28% lower for 5 hours ahead. This condition can lower caloric intake. Avocado also has a high content of fiber and low carbohydrates that can help you lose weight.

Avocados can maintain heart health
Avocado or especially avocado oil can help improve heart health. Unsaturated fats can inhibit the development of arteriosclerosis (hardening of the arteries so as to reduce blood flow). In a study, when people with normal cholesterol profiles were given avocados for 1 week showed their total cholesterol levels fell by 16%, LDL fell to 22%, triglycerides fell to 22% and HDL increased by 11%.

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