Avocado what are its benefits and how much can you eat?

Antioxidant, natural appetite suppressant, energizing ... The list of benefits of avocado is long. This fruit is full of minerals, vitamins, and trace elements that promote the proper functioning of the body. We detail all of these health benefits.

Avocado what are its benefits and how much can you eat
avocado benefits

There are many ways to taste an avocado. You can add it raw in a salad or grill it on toast in the oven. There are four varieties of avocado: etching, Fuerte, Hass, and reed. 

The full season of this fruit begins in the fall and continues until the beginning of the following spring. The ripening process lasts five to seven days after the fruit has fallen from the avocado tree.
In addition to being delicious for our taste buds, avocado helps the body work well. Thanks to its richness in minerals, trace elements, and vitamins, this fruit is an excellent ally for our well-being.

What are the nutritional values ​​of avocado?

Often considered to be too fatty a fruit, avocado mainly contains monounsaturated fatty acids (MUFA), in other words, the "good" fats. The latter contains omega 9 which participates in the regulation of cholesterol levels in the blood.

Another benefit of avocado is its richness in water. Thirst-quenching, avocado is made up of approximately 70g of water per 100g. This fruit also contains many minerals and contains a good amount of potassium. There are also phosphorus, magnesium, and calcium, but they are present in smaller quantities.

The nutritional benefits of avocado:

  • lipids: 20.6g per 100g
  • phosphorus: 38 mg per 100g
  • potassium: 430mg per 100g
  • vitamin K1: 14.5µg per 100g
  • vitamin B5: 1.07 mg per 100g
  • vitamin B9: 70.4µg per 100g

Avocado May Protect Against Neurodegenerative Diseases

According to a study published in the National Library of Medicine in 2016, avocado's richness in antioxidants may reduce oxidative stress in the body. Vitamin E would prevent free radicals in particular from accelerating the premature aging of cells.

Oxidative stress can cause significant neuronal damage. These sequelae are identified in particular in certain neurodegenerative pathologies such as amyotrophic lateral sclerosis and Huntington's, Parkinson's, and Alzheimer's diseases.

Consumption of avocado provides a boost of energy

The vitamin B5 contained in avocado has many virtues: it promotes energy metabolism, reduces fatigue, and boosts intellectual performance. In the event of a little slack, the avocado is, therefore, the ideal ally for recharging your batteries.

Avocado would reduce the risk of cardiovascular disease

Thanks to its richness in monounsaturated fatty acids, and in particular in omega 9, avocado helps to regulate the level of cholesterol in the blood. These molecules would also play a role in the prevention of cardiovascular diseases. The antioxidant power of vitamin E in avocado also helps protect tissues and help the heart function properly.

What are the benefits of potassium in an avocado?

Potassium is present in large quantities in avocado. This mineral has positive effects on the nervous and muscular systems. Another advantage of this element: it ensures the proper maintenance of blood pressure.

Does avocado help you lose weight?

Despite its high-calorie content (205kcal per 100g), avocado is a natural appetite suppressant according to a study published in The Nutrition Journal in 2014. According to the researchers, eating half an avocado at lunchtime would prevent cravings in the afternoon. This fruit is said to reduce the feeling of hunger by 40% within three hours after lunch.

Can we eat avocados on a regular basis?

According to the National Nutrition and Health Program, it is recommended that you eat at least five servings of fruits and vegetables every day. One serving is equivalent to at least 80g of a fruit or vegetable. The body also recommends consuming seasonal products to get the most of their benefits.

In 2017, Sheer Luxe magazine interviewed a panel of nutritionists about the health benefits of avocado. Experts have indicated that eating half an avocado every day is not bad for you. But as with all foods, it is not recommended to consume excess avocados, which are very high-calorie fruits. Nutritionists, therefore, advised to eat a balanced and varied diet as well as to practice regular physical activity.

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