Do you eat avocados?Well,if you would like to lose weight, improve your skin and lower your risk of many life-threatening diseases like cancer, diabetes and heart disease, it’s advisable to start including more of this extremely healthy fruit in your diet.
Avocado benefits include a healthier heart; lower blood pressure; protection against cancer; better skin; diabetes prevention; arthritis treatment; as a constipation remedy; guarding against birth defects; improving your nutrient intake; and helping you lose weight without feeling hungry.
Avocado Skin Benefits
The monounsaturated fats in avocado are beneficial for improving your skin tone and appearance. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy.
These omega-9 fats are known to assist in reducing skin redness and irritation and are involved in repairing damaged skin cells. A good dietary intake of monounsaturated fat can moderate sebum production as well, which helps control acne, blackheads and excessively oily skin.
Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids; vitamin E which helps guard against photo-aging from sun exposure; and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.
Avocados are a good source of antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. These antioxidants protect your body’s cells against cancerous changes due to free radical damage and are considered your front line of defense against numerous diseases.
Alpha-carotene appears to be especially important for cancer prevention. This study found a significantly lower risk of death for cancer and heart disease for those with the highest levels of alpha-carotene in their blood over a 14 year period.
The monounsaturated fats in avocado also help with carotenoid absorption and studies suggest it has a protective effect against breast cancer in particular.
Avocados also contain high levels of vitamin C and vitamin E, themselves potent anti-cancer antioxidants.
Vitamin C is considered protective against many non-hormonal cancers, like pancreatic cancer, stomach cancer and lung cancer. Importantly, it appears most effective when it comes from food rather than supplements.
Vitamin E deficiency has been linked to breast cancer and studies have found a dramatic reduction in breast cancer risk at higher intakes, especially for women with a family history of the disease.
Once again, the natural tocopherol and tocotrienol form of vitamin E found in avocados is much healthier than the isolated alpha-tocopherol found in multivitamins.
These are the reasons why avocado is so good for you and should give you more than enough motivation to eat them regularly. Make sure you pick up a couple the next time you’re out shopping.
They Contain More Potassium Than Bananas
Potassium is a nutrient that most people aren’t getting enough of.
This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.
Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food .
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure .
Bottom Line: Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
Avocados for Diabetes
Diabetes is a disease reaching epidemic proportions and there are believed to be a significant number of undiagnosed sufferers.
The most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst and hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms.
If you’re experiencing any of these issues regularly then please see your doctor for a simple diabetes test.
For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.
Having more monounsaturated fats in a diabetic diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels.
Other health benefits of avocado that can help with diabetes include its vitamin C for strengthening blood vessels and capillaries and improving immune function.
Additionally, the vitamin E found in avocado lowers cholesterol oxidation that can lead to heart attacks and strokes. It may also provide some protection from nerve damage in diabetic patients with peripheral neuropathy.
The high levels of potassium in avocados are another important nutritional factor for diabetics due to the minerals role in maintaining a healthy heart and regulating blood sugar.
All in all, avocados are a very healthy food for those living with diabetes and for people wishing to lower their risk of developing the disease.
These are the reasons why avocado is so good for you and should give you more than enough motivation to eat them regularly.