Avocado Health Benefits & Nutritional Information:
This article covers five unique health benefits of avocado that have been supported by research. We will review some nutritional data about avocado and follow up with the main health benefits.
Monounsaturated Fat
Avocados contain monounsaturated fat which, when eaten in moderation, is beneficial to heart health. Monounsaturated fat reduces LDL cholesterol within the blood.
Fiber and Potassium
What’s more, avocados are also rich in fiber and potassium. Fiber also helps lower cholesterol, controls blood sugar, and facilitates healthy digestion. Additionally, the potassium in avocados helps regulate bodily fluids, nerves, and muscle function.
Low Glycemic Values
The glycemic index of avocado is on the low end of the spectrum (40). 100 grams of avocado has a glycemic load of 4.25 which is also very low compared to other fruit. Therefore, avocado is beneficial for maintaining balanced blood sugar levels.
Continue reading to learn more about the unique health benefits of avocado. Detailed nutrition data is provided below.
Avocado Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 160 | 8% |
| Fat | 14.7g | 23% |
| Protein | 2g | 4% |
| Carbohydrate | 8.5g | 3% |
| Sugars | 0.7g | 1% |
| Fiber | 6.7g | 27% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 2.1g | 11% |
| Calcium, Ca | 12mg | 1% |
| Iron, Fe | 0.6mg | 3% |
| Potassium, K | 485mg | 10% |
| Magnesium, Mg | 29mg | 7% |
| Vitamin A, RAE | 7μg | 1% |
| Vitamin C | 10mg | 11% |
| Vitamin B-12 | 0μg | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 50
Glycemic Load (GL) = 4.25*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Avocado
Outlined below are five unique health benefits of avocado supported by science and relevant research.
1. Reduces the risk of heart disease
Studies have indicated that eating avocadoes will lower LDL (bad) cholesterol, increase HDL (good) cholesterol, reduce triglycerides, and lower blood pressure. All of these beneficial factors are associated with healthy heart function.
2. Promotes healthy metabolism
The soluble fiber in avocados is good for your gut bacteria and helps with digestion. This assists with food metabolism while satisfying hunger, reducing food cravings, and facilitating weight loss.
3. Regulates blood sugar
Since avocado has a low glycemic index, eating it will not spike your blood sugar levels. As a result, it can also reduce the risks of diabetes, obesity, and heart disease.
4. Protects vision and healthy eyesight
Avocado contains antioxidants that protect eyes from free radicals and damage from harmful UVB rays. Furthermore, the beta-carotene found in avocados can reduce the risk of macular degeneration in old age.
5. May protect against cancer
Avocados are also reasonably high in folate. Folate in food has been linked to reductions in cell mutations. Therefore, consuming more avocados may play a role in inhibiting cancerous cell growth when combined with cancer treatments.
Summary
In sum, avocados are nutrient-dense and provide numerous health benefits. They have been shown to improve heart health, promote healthy metabolism, regulate blood sugar, protect eyesight, and potentially reduce the risk of cancer.
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- Top 5 Proven Health Benefits of Strawberries
References
- https://tools.myfooddata.com/nutrition-facts.php?food=9037&serv=100g&qty=1
- https://foodstruct.com/food/avocado
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.medicalnewstoday.com/articles/270406.php
- https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section6
