In the world of nutrition, one food stands out for its versatility, richness in nutrients and delicious taste : the avocado. Often associated with Mexican cuisine in the form of guacamole, avocado deserves a special place in our daily diet.
Avocados contain a variety of essential nutrients and important phytochemicals. Avocados are native to Mexico, Central America and South America. Avocado's consumers tend to consume significantly more of the key nutrients in deficit : dietary fiber, vitamins K and E, potassium and magnesium. In this article, we'll explore the many benefits of this creamy green fruit.
1) Fatty acids : Avocados contain monounsaturated fatty acids, polyunsaturated fatty acids and saturated fatty acids. Avocados' high monounsaturated fatty acid content helps reduce LDL cholesterol levels (the bad cholesterol), which may reduce the risk of cardiovascular disease.
2) Dietary fiber : Avocado carbohydrates are made up of approximately 80% dietary fiber, of which 70% is insoluble fiber and 30% is soluble fiber. Avocados' abundant fiber promotes healthy digestion by preventing constipation. The natural prebiotics present in avocados are beneficial to your intestinal microbiome.
3) Sugars : Compared to other fruits, avocados contain very little sugar. A half-serving of avocado contains only about 0.2 g of sugar. The glycemic index and glycemic load of an avocado are expected to be around zero.
4) Minerals :
Potassium : Clinical evidence suggests that adequate potassium intake can help regulate blood pressure in adults. Avocados contain around 152 mg and 345 mg of potassium per 30 g and half of fruit.
Magnesium : Magnesium acts as a cofactor for many cellular enzymes required for energy metabolism, and can help maintain normal vascular tone and insulin sensitivity. Magnesium intake has shown an inverse association with the risk of coronary heart disease in men. Avocados contain around 9 mg and 20 mg of magnesium per 30 g and half of fruit.
5) Vitamins and antioxidants : Avocados are one of the few foods to contain significant levels of both vitamins C and E. Vitamin C plays an important role in recycling vitamin E to maintain circulatory antioxidant protection. Evidence suggests that vitamin C may contribute to vascular health and the stabilization of arterial plaque. Avocado fruit contains 2.6 mg and 6.0 mg of vitamin C per 30 g and half of fruit. Avocados contain 0.59 mg and 1.34 mg of vitamin E per 30 g and half of avocado.
Vitamin K1 : Vitamin K1 functions as a coenzyme in the synthesis of the biologically active form of several proteins involved in blood coagulation and bone metabolism.
B Vitamins : Deficiencies in B vitamins such as folic acid and vitamin B-6 can increase homocysteine levels, which could reduce vascular endothelial health and increase cardiovascular risk.
6) Carotenoids : Eating avocados can be an important dietary source of carotenoids.
7) Supports weight management : Despite their relatively high calorie content, avocados can help with weight management thanks to their ability to fill you up and reduce cravings between meals.
8) Healthy aging : Several clinical studies suggest that the carotenoids present in avocados may have antioxidant and DNA-protective effects, with possible protective effects for healthy aging.
9) Osteoarthritis : Osteoarthritis (OA) is characterized by the progressive deterioration of articular cartilage and associated function, which affects most people as they age or become overweight or obese. One study reported that fruits and vegetables rich in lutein and zeaxanthin (the main carotenoids in avocados) are associated with a decreased risk of cartilage defects.
10) Eye health : Relative intakes of lutein and zeaxanthin (carotenoids) decrease with age, particularly in women compared to men. Avocados may contribute to eye health because they contain both lutein and zeaxanthin, and also may improve the absorption of carotenoids from other fruits and vegetables.
11) Skin Health : Skin often shows the first visible signs of aging, particularly due to continued exposure to ultraviolet (UV) rays and visible radiation, leading to oxidative and inflammatory damage. Carotenoids may have the ability to combat this damage. The concentration of carotenoids in the skin is directly linked to the amount of fruits and vegetables consumed. Avocado's highly bioavailable lutein and zeaxanthin may help protect skin from damage caused by both UV and visible radiation.
Avocados are much more than just a guacamole ingredient. They're a treasure trove of health benefits, flavor and cooking versatility. By making them a regular part of your diet, you can improve your health, well-being and taste pleasure. So don't hesitate to explore new ways of incorporating avocados into your meals and enjoy all this green fruit has to offer. Bon appétit!
