Avocado. The health benefits of the exotic fruit

Translated by: Avramov Maxim - an enthusiast of a healthy lifestyle and author of the website ilovemysport.ru.
2020-01-16

In recent years, avocado has become very popular. Don't know why? Avocado is classified as a superfood, a term used for beneficial and nutritious products. This exotic fruit has gained popularity not only among athletes but also among lovers of a healthy lifestyle. Let's explore the beneficial properties of avocado in more detail.

Avocado is an evergreen tropical tree native to Mexico with green pear-shaped fruits. They are rich in nutrients. The term avocado is used both in relation to the tree and its fruits.

This alluring fruit, which was once considered a delicacy, is now available on menus from breakfasts to desserts all over the world.

There are hundreds of different varieties of avocado that differ in color and size. Some are green, while others are black. Some are pear-shaped, others are round. An avocado can weigh anywhere from 50 grams to massive ones weighing 2 kilograms. Only the beneficial properties of this product remain unchanged.

Avocado cannot be described as sweet, but it is still a very tasty, buttery fruit. It is characterized by a high fat content.

Most fruits are made up of carbohydrates, but avocado is quite different from them. It contains a lot of healthy fats, fiber, potassium, vitamins B6 and C, as well as folic acid, which helps combat depression.

In one half of an avocado (68 g), the following nutrients are contained:

• fiber (4.6 g)
• sugar (0.2 g)
• potassium (345 mg)
• sodium (5.5 mg)
• magnesium (19.5 mg)
• vitamin C (6.0 mg)
• vitamin E (1.3 mg)
• vitamin K1 (14 µg)
• vitamin B6 (0.2 mg)
• folate (60 mg)

1. Avocado – a Nutritious Fruit

Avocado is very nutritious. It is often added to many dishes due to its tender flesh and unforgettable taste.

There are three main types of avocado. Hass avocado is the most popular among them. It is also called alligator pear due to its uneven green skin, which resembles crocodile skin.

Avocado is not only very tasty but also contains many nutrients, vitamins, and minerals. These include: vitamin K, vitamin B5, vitamin B6, vitamin E, potassium, and folic acid. Avocado also contains small amounts of manganese, iron, magnesium, copper, zinc, thiamine, niacin, riboflavin, and phosphorus.

Many people like this exotic fruit because it contains no sodium, cholesterol, or saturated fats. That is why an athlete's diet always includes avocado.

2. Avocado Strengthens Memory and Cares for Brain Health

This fruit contains a lot of oleic acid, which belongs to the omega-9 unsaturated fatty acid group. It is commonly found in nature and in most of our cells. Oleic acid is needed for fighting pathogens, transporting minerals, and responding to hormones.

Oleic acid has a beneficial effect on heart and brain health. Studies have shown that unsaturated fatty acids strengthen memory.

3. Avocado Contains More Potassium Than Bananas

Potassium is an essential trace element responsible for many vital functions, including the transmission of electrical impulses within the body's cells.

Avocado contains a lot of potassium. For every 100 grams of this exotic fruit, there is 14% of the recommended daily intake of this trace element. Bananas contain only 10%.

Sufficient potassium intake lowers blood pressure, reduces the risk of heart attacks, and prevents kidney failure.

4. High Content of Monounsaturated Fatty Acids

Avocado is rich in “good” fats. And with moderate consumption of this fruit, it can lower cholesterol levels. Avocado has a high content of monounsaturated fatty acids, particularly oleic acid, which is the main component of olive oil. Every piece of avocado consists of approximately 77% calories from fat. It’s an excellent choice for an athlete who needs high-fat food to maintain a balanced diet.

During intense physical activity, such as fitness or bodybuilding, the muscles become very tired. Oleic acid helps reduce inflammation and relieve pain.

5. Avocado Contains Fewer Pesticides

Fruits and vegetables grown conventionally retain traces of pesticides even after you wash and peel them.

According to the Environmental Working Group, avocados contain few pesticides due to their thick skin. This exotic fruit ranks first in the list of 15 clean foods. This is a list of foods that contain almost no traces of pesticides.

If you cannot afford organically grown avocados, choose traditionally grown varieties.

6. Avocado is a Source of Fiber

Slow metabolism is a problem for most people. And a sedentary lifestyle negatively affects a person's health. Instead of medications, it is better to choose a natural product.

Avocado is a natural source of fiber. It helps with weight loss, smooths out blood sugar spikes, improves digestion, and reduces the risk of many diseases.

7. Avocado Lowers Cholesterol Levels

First, let's clarify what cholesterol is. It is a waxy fat-like substance found in every cell of our body. Most of the cholesterol is synthesized by the liver, while the remaining portion comes from products like meat and dairy. A small amount of cholesterol is necessary for the normal functioning of our body. It strengthens cell walls and is involved in the synthesis of hormones and vitamin D. However, excess cholesterol can lead to the development of ischemic heart disease.

You have all heard that there are two types of cholesterol: good cholesterol – HDL and bad cholesterol – LDL. HDL and LDL are two types of lipoproteins. They are a combination of fat (lipid) and protein. Lipids need to be attached to proteins to move freely through the blood.

LDL – low-density lipoproteins or bad cholesterol. High levels of LDL lead to cholesterol buildup in the arteries. Low-density lipoproteins settle on the walls of blood vessels and disrupt circulation.

HDL – high-density lipoproteins or good cholesterol. It does not settle on the walls of blood vessels and is responsible for transporting cholesterol from the body back to the liver, which in turn removes it from the body.

Thus, regular consumption of avocado as part of a healthy diet helps lower cholesterol levels. By doing so, you reduce the likelihood of cardiovascular diseases such as stroke or heart attack.

8. Avocado Helps with Weight Loss

Avocado is an excellent fruit for weight loss. According to studies, people who prefer this superfood feel less hungry for about 5 hours compared to those who do not eat this exotic fruit. Adding avocado to your diet allows you to consume fewer calories.

The alligator pear is not only rich in fiber but also low in carbohydrates. Whether you want to gain lean muscle mass or lose weight, avocado is the best solution for these issues.

Don't be afraid to experiment. A pinch of imagination and avocado can help you prepare a variety of dishes to satisfy any taste. From toasts and salads to delicious puddings, there's so much you can make with the alligator pear.

9. Avocado Supports Eye Health

Avocado contains carotenoids - these are fat-soluble pigments such as lutein and zeaxanthin. They color plants in yellow, red, and orange hues. Lutein and zeaxanthin reduce the risk of diseases such as cataracts, macular degeneration, and age-related eye dysfunctions. These ailments often occur in older adults. These diseases are caused by free radicals that accumulate in the retina. The carotenoids found in avocado act as antioxidants that neutralize the effects of free radicals. If you care about your eye health, be sure to buy this exotic fruit in addition to carrots.

Translation of the article from Muscle & Strength.