eat one avocado daily for 12 weeks and
get these amazing health benefits
avocado is a type of berry that grows in
warm climates the smooth creamy texture
and the buttery flavor are enough to
make you fall in love with it but in
case you need a reason to eat more
avocado it is great for your health too
it is rich in vitamins minerals fiber
and beneficial fats which keep you
healthy and fit
want to know more about this delicious
fruit in today's video we will share
with you the 13 health benefits of
avocado with evidence from the real
science world number one heart friendly
this nutrient-dense delight is what your
heart needs to keep beating 100 grams of
raw avocado contains 76.4 milligrams of
a natural plant sterol called beta
cytosterol
regular consumption of this compound is
beneficial in regulating cholesterol
which is crucial for better heart
functionality
avocados can also improve hdl
cholesterol levels and reduce ldl levels
it helps prevent atherosclerosis the
buildup of plaque along artery walls
furthermore avocados are also a rich
source of potassium and magnesium these
nutrients help in regulating blood
pressure levels and improving heart
health number two good for digestion and
gut health
avocados are packed with fiber one cup
contains about 15 grams of fiber nearly
half of the daily recommended value of
this vital nutrient sufficient fiber is
necessary for digestive health because
it promotes the growth of healthy
bacteria in 2020 163 overweight
individuals were asked to consume about
150 grams of avocado daily for 12 weeks
afterward it was noted that those who
had avocado had increased bacterial
diversity and lowered fecal bile acid
concentrations than the control group
the higher levels of bile acid
concentrations induce intestinal
inflammation causing poor digestive
health
however you should keep in mind that all
fiber-rich foods like vegetables fruits
nuts and seeds are critical for gut
health and should be taken regularly
number three regulates healthy body
weight
can a high caloric food like avocado
help you lose weight well it turns out
it can a study published in the journal
nutrients shows that avocado consumption
is associated with reduced weight gain
as it keeps you full for a long time and
decreases your overall caloric intake it
also helps you reduce belly fat and
lower cholesterol levels making you
healthy inside and out
like many other fruits and vegetables
the fiber rich avocado is excellent for
weight loss compared to foods with low
fiber content
to find out how ripe an avocado is you
can gently press the skin if completely
firm give it some time to ripen further
otherwise it is ready to eat number four
great for fetal development and infant
health
during the sensitive phase of pregnancy
and breastfeeding the nutrient
requirements of a mother increase
avocado is a good source of folate
vitamin c and potassium
these compounds decrease the risk of
pregnancy complications
the high fiber content also aids in
warding off constipation a common
symptom during pregnancy
a delicious and nutritious way for
nursing mothers to snack on avocado is
by stuffing half the fruit with chicken
or salmon salad number five excellent
source of antioxidants and
anti-inflammatory compounds
avocados are also rich in bioactive
compounds like vitamins c and e
carotenoids and phenolic compounds these
have significant neuroprotective
cardioprotective and antioxidant
characteristics the carotenoids are
further subdivided into alpha carotene
and beta-carotene with potent
antioxidant effects
they protect the body organs from
oxidative damage keeping many chronic
diseases at bay
greater blood levels of antioxidants
contained within avocados have been
linked with improved heart health better
cognitive function and lesser chances of
inflammation in the body number six
osteoarthritis relief
there is limited research regarding the
long-term effects of avocado on patients
with osteoarthritis
however avocados and other plant foods
like soy contain saponins that may
positively affect hip and knee
osteoarthritic symptoms according to
research conducted in 2015
the anti-inflammatory feature of avocado
acts as a natural painkiller you can use
avocados in many ways in your daily diet
from dips to hot meals to salads if you
are more fond of your sweet tooth you
can even use it as a dessert by whipping
up a dairy-free avocado chocolate mousse
or mixing with oats and berries for
breakfast the possibilities are endless
we've made it halfway through our list
and we sincerely hope you've enjoyed it
so far please don't forget to subscribe
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let's move forward with the video number
seven prevents osteoporosis
one avocado provides approximately 24
percent of the daily value of vitamin k
this nutrient is essential for normal
blood clotting and good bone health when
there is enough intake of vitamin k it
can improve bone health by reducing
urinary excretion of calcium and
increasing calcium absorption
so are you ready to add avocados to your
daily diet put ripe avocados in the
refrigerator to keep them fresh and
flavorful if it is very mushy it is over
ripe and can be used in recipes like
baked goods and dips or dressings number
eight may prevent cancer
although there is limited research
regarding this link avocados have
certain compounds preventing the onset
of some cancers like colon stomach
cervical and pancreatic cancers it is
mainly due to the high content of
carotenoids and phytochemicals that
protect against cancer progression
according to a december 2020 study
number nine improves mental health
an avocado a day can play an essential
role in better mental health thanks to
its folate-rich content
the journal of psychiatric research
underwent a study in december 2017 that
suggested a link between low folate
levels and depression
folate aids in preventing the buildup of
homocysteine a compound that can impair
circulation and delivery of essential
nutrients to the brain affecting
neurotransmitters
an excess homocysteine level affects
mental health by causing depression and
cognitive dysfunction
moreover the hormone production of
dopamine serotonin and norepinephrine
which regulates sleep mood and appetite
are also affected number 10 great for
better vision
avocados also contain zeaxanthin and
lutein the two powerful phytochemicals
in your eye tissue these have a
particular function in providing
antioxidant protection that will aid in
minimizing damage from uv lights
avocados contain monounsaturated fatty
acids which support the absorption of
fat soluble antioxidants like
carotenoids
ultimately avocado consumption daily can
lower the risk of developing age-related
macular degeneration and other chronic
eye diseases like cataracts and glaucoma
number 11 natural detoxification of the
body
avocados are a great source of both
soluble and insoluble fiber ideal for
gently cleansing the colon and
eliminating toxins from the body they
are suitable for better liver health
because of their healthy fats and
micronutrients they induce the body to
produce glutathione a substance that
removes environmental pollutants heavy
metals and pollutants caused by stress
the adequate fiber present in avocados
is vital for the excretion of toxins
through stools and bile number 12
provides antimicrobial action
avocado and its derived oils and
extracts have antimicrobial features
that can help protect the body against
gram-positive microorganisms
many dermatological companies use skin
creams as a therapy for speeding up
wound healing
avocado oil in particular is rich in
oleic acid linoleic acid and other
monounsaturated fatty acids
many people use mashed up avocado on
their skin daily as a mask for moisture
and healing properties as a result it
leaves their skin glowy and less prone
to bacteria-induced acne number 13
protects the body from chronic disease
avocados contain monounsaturated fats
that are beneficial in preventing
chronic conditions like gastrointestinal
diseases or cardiovascular issues
research has shown that avocados contain
substances like fiber and many more
compounds reducing the risk of obesity
diabetes stroke hypertension and
gastrointestinal disease
additionally the optimal nutrient
content plays a part in regulating
cholesterol and blood pressure and
improving insulin sensitivity
however in case of any underlying mild
or chronic condition it is essential to
note that your overall diet is the key
to preventing illness and maintaining
good health
avocados are versatile nutritious
delicious and can be eaten in any form
eating half to one avocado a day can
benefit your body in several ways thanks
to the impressive nutrient content so
next time when doing grocery make sure
to add this super healthy fruit to your
cart but like many other fruits they
also contain salicylates so if you have
not eaten avocados before try a teaspoon
first especially if you have allergies
will you start eating avocado after
watching this video let us know in the
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