There are some amazing avocado benefits for your health and appearance because they are rich in nutrients. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
If you would like to improve your skin and lower your risk of many life-threatening diseases like cancer, diabetes and heart disease, here’s why it’s well worth including more of this extremely healthy fruit in your diet.
Here’s a list of the top 10 benefits of eating avocados and just why they are considered so good for you.
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
Avocado is an excellent source of monounsaturated oleic acid. Research has shown this beneficial form of fat reduces dangerous LDL cholesterol in the blood at the same time as increasing the more beneficial HDL cholesterol.
That eating a high fat food like avocado can actually lower the amount of fat in your blood clearly shows that all fats are not equal. If you’d like to increase your intake of monounsaturated fats, while reducing polyunsaturates, then replace damaging vegetable oils with a good cold-pressed avocado oil like this.
Avocado oil is an excellent cooking oil, much healthier than polyunsaturated vegetable oil and even better than olive oil, particularly for high-temperature frying.
Aside from their beneficial monounsaturated fats, avocados also contain a rich variety of other heart-healthy nutrients.
The high levels of vitamin E in avocado help prevent cholesterol oxidation, while their potassium can regulate high blood pressure that may lead to both heart disease and kidney problems.
This wonder fruit even contains phytosterols for reducing cholesterol absorption, as well as significant amounts of dietary fiber. The fiber content of avocados moderates blood sugar levels, guards against both cardiovascular problems and diabetes, and helps prevent constipation.
Avocados are particularly rich in potassium, even higher than the often touted bananas, and a good food to eat for normal blood pressure and a lower risk of kidney failure and heart disease.
The monounsaturated fats in avocado are also 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 contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that can help reduce the inflammation that leads to arthritis.
Despite their creamy texture, avocados are actually a high fiber food, with 8 grams of both soluble and insoluble fiber per cup of the fresh fruit.
This fiber is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative for people having trouble going to the toilet.
If you’ve been having problems with elimination, whether constipation or diarrhea, then getting more fiber-rich foods like avocados can definitely help keep you regular.
Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. This nutrient is often overlooked, but is essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
Avocado eaters have a higher intake of vitamins, like vitamin K and vitamin E, and minerals, such as potassium and magnesium. Plus they also had a more dietary fiber and healthy fats with a lower overall intake of sugar.