5 Science Backed Health Benefits Of Avocados

The buzz around avocados is deafening as they have become the undisputed favorites of health enthusiasts and culinary connoisseurs the world over.Be it smoothies, sandwiches and burger toppings, salad dressings, the crown jewel of Mexican cuisine, or the guacamole dip, there are versatile avocado preparations that can spruce up your regular lackluster diet.

And if the flavorsome goodness and creamy rich texture aren’t enough to have you sold on this delectable treat, the perfect combination of good fat content and low cholesterol should do the trick.Avocados have been a treasured food item all around Mexico and South and Central America right from the time of the Aztecs and the Incas, dating as far back as 7,000 years ago. They were later embraced by the English colonialists who gave them the name alligator pears, all thanks to their scaly green exterior and pear-like shape.

* Aids Weight Loss

Although avocados are high in fat and calories, they are still considered good for weight loss. The monounsaturated fat in avocados is one of the “good” fats that will help satisfy your hunger and make you feel full so you eat less overall.Avocados are also high in L-carnitine, an amino acid used in metabolizing fat. They also have good amounts of soluble and insoluble fiber, both of which your body needs to keep its digestive system running smoothly.As fiber takes the longest to digest, supplementing your meal with avocados keeps you feeling satiated without feeling the need to snack every other hour.

* Helps with Digestion

Avocados contain vitamin B complex that helps release digestive enzymes used in the digestive process. The high content of soluble and insoluble fibers in avocados helps stimulate gastric and digestive juices, which improves the body’s ability to absorb nutrients from the food.Furthermore, these fibers help bulk up the stools and ensure their smooth passage through the digestive tract, thereby preventing constipation and diarrhea as well as preserving colon health.

* Boosts Heart Health

Studies show that people who eat avocados have a much lower incidence of heart disease than those who don’t, given its cardiac health-promoting composition.Avocados contain vitamin E that prevents cholesterol oxidization as well as folate that helps reduce dangerous homocysteine levels in the blood.Moreover, avocados boast significantly higher levels of potassium than bananas, which help regulate blood pressure and phytosterols that reduce cholesterol absorption. The monounsaturated fat content also reduces the risk of heart disease and stroke and improves overall blood lipid levels.

* Regulates Blood Sugar

The monounsaturated fats in avocados can improve your cholesterol profile and prevent or reverse insulin resistance, which is a major contributing factor in type 2 diabetes.The high amount of soluble fiber (6.7 g of fiber/100 g of avocado) in avocados also helps improve blood glucose control. Avocados also contain oleic acid that has a beneficial effect on insulin sensitivity. Plus, avocado is a low-glycemic-index food. Do not eat this fruit in excess, though. Also, do not eat overripe avocados.

* Promotes Brain Health

Health experts consider avocados as one of the top brain-healthy foods due to its high content of omega-3 fatty acids and vitamin E (although less than what fish offers but excellent for vegetarians).Omega-3 fatty acids keep your brain healthy by improving the blood supply to the prefrontal cortex, the front part of the brain responsible for critical thinking, behavior, decision making, and planning.Vitamin E has been clinically proven to prevent Alzheimer’s disease from progressing and even reverse the symptoms in the early stages of the disease. Thus, it is safe to say that an avocado a day can help keep Alzheimer’s disease away.