Avocados may have a range of health benefits, including improving digestion, decreasing the risk of depression, and protecting against cancer.
Also known as an alligator pear or butter fruit, avocados are actually a type of berry.
NOTE: A person’s overall diet is key in achieving good health and preventing illness. For this reason, it is better to focus on having a diet with plenty of variety than to concentrate on the benefits of individual foods.
There is little risk in eating avocados in moderation. But as with all foods, overdoing it can lead to unwanted outcomes. For example, avocado has a high fat content, so adding too many to the diet might lead to unintended weight gain.
Benefits?
- Healthy for the heart
In every 100 g of avocado there are 76 milligrams of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health. - Great for vision
Avocados contain lutein and zeaxanthin; two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration. - Supporting fetal health
Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least 600 micrograms (mcg)Trusted Source of folate per day when pregnant. One avocado may contain as much as 160 mcg.
Avocados also contain fatty acids that are integral to a healthy diet and fetal development. - Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.
Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract. - Protection from chronic disease
The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease.
The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity. - Prevent hair loss
Avocados can unclog the hair follicles and stimulate hair growth. When massaging it into your scalp, you’re promoting blood flow and unclogging any blocked follicles while allowing the natural oils to get absorbed quickly.
Also, the potassium in avocados can contribute to a healthy head of hair. Potassium helps to regulate fluid balance inside and outside cells in the blood and is required to prevent hair loss. - Promotes a healthy scalp
Thanks to its natural oils, avocado can moisturize and rejuvenate a dry scalp.
Avocados help support the scalp’s natural barrier, which helps maintain its natural balance and prevent inflammation. They can also help soothe an irritated and flaky scalp while eliminating dryness.
READ MORE: HEALTH BENEFITS OF SMOOTHIES
How to Use an Avocado
First to tell how ripe an avocado is, gently press the skin. If the skin is completely firm, the avocado needs to ripen further. If the skin gives way to pressure, the avocado is ready to eat.
A person can incorporate avocados into their diet in a variety of ways. Soft avocados, for example, make delicious guacamole, while firmer avocados are great for slicing and adding to a salad or sandwich.
