6 Evidence-Based Health Benefits of Avocado

Benefits of Avocado

Avocado is abundant with various micro and macronutrients and that’s the reason why it possesses so many health benefits. Here are the “6 EVIDENCE-BASED HEALTH BENEFITS OF AVOCADO” and know a lot more about avocado, how much you need to consume on a daily basis and so on. 

Brief About Avocado

Avocado, whose scientific name is Persea americana, is a nutrient-dense food which is filled with various macronutrients, vitamins and minerals. and it originated in Mexico. “Hass avocado” is the most used variety of avocado that’s why it makes up at least 90% of the avocados consumed in the U.S and all across the globe as well.

Hass avocados are smooth-textured, creamy and pleasant to eat. Avocado is extremely high in protein, carbs, fiber, vitamin K, potassium, folate and other micronutrients as well. 32 High Vitamin K Foods for Non-vegetarian, Vegetarian and Vegan

6 Evidence-Based Benefits of Avocado

1) Benefits of Avocado for Skin and Hair

Topical application or oral consumption of avocado makes the skin and hair healthy because it has massive amounts of antioxidants, anti-inflammatory and antimicrobial properties.

Journal of Cosmetic Dermatology examined the effect of avocado in 39 female participants with fitzpatrick skin type II-IV for 8 weeks. And it lead to increased skin firmness and elasticity.

Some studies have observed photoprotective and wound-healing activity in avocado because it is high in lutein and zeaxanthin which helps to protect the skin from UV and visible radiation. 10 Mind-Blowing Benefits of Vitamin C

2) Benefits of Avocado for Weight Loss

Avocado is satiating food which helps to curb hunger and appetite and helps in the weight management of an individual. Also, 3 postprandial clinical trials proved that avocado helps in weight management when included in weight loss and regular diets.

2 surveys conducted by the National Health And Nutrition Examination Surveys (NHANES) and Australian Health Survey’s National Nutrition and Physical Activity Survey (NNPAS) showed that hass avocado consumers (U.S adults) had lower body weight, BMI (Body Mass Index) and waist circumference as compared to the non-consumers.

Moreover, it observed that avocado consumers had 33% lower risk of becoming overweight/obese, 32% reduced risk of enlarged waist circumference and 50% lesser risk metabolic syndrome. How to lose weight? The Perfect Guide

3) Improves Cognitive Function

Avocado enables better brain functioning and promotes brain health. A study published in the journal, Frontiers in Nutrition, analysed a total of 2,886 National Health and Nutrition Examination Survey 2011-14 which included participants aged 60 or above. 

It stated that the avocado or guacamole consumers had increased IWR (Immediate Word Recall), DWR (Delayed Word Recall) and overall global cognition score.

A Randomised Controlled Trial (RCT) also proved that regular intake of 1 avocado for 6 months improved memory, sustained attention and spatial working memory. Top 5 Incredible Benefits of Ashwagandha

4) Ensures Heart Health

Avocado has cardioprotective potential which lowers the risks of Cardiovascular Diseases (CVDs). A research published in the Journal of the American Heart Association observed 68,786 women from Nurses’ Health Study (NHS) and 41,701 men from the Health Professionals Follow-up Study (HPFS) who were free of heart diseases, over 30 years of follow-up. 

It reported that people with higher avocado intake had a 16% lower risk of CVD and 21% lower risk of Coronary Heart Disease (CHD). But no significant associations were observed for stroke. 12 Evidence-Based Health Benefits of Green Tea

5) Regulates Cholesterol Levels

Avocado keeps the cholesterol levels in control. A systematic review and meta-analysis of 18 eligible studies (481 subjects) in which 7 studies compared avocado intake with no intake, 3 studies compared avocado plus mono-saturated fat intake with a control and 8 studies reported data for qualitative synthesis.

The findings were, avocado consumption improved the HDL-C (High Density Lipoprotein Cholesterol) massively with significant heterogeneity. However, there was no difference in serum TC (Total Cholesterol), LDL-C (Low Density Lipoprotein Cholesterol) and TG (Triglyceride).

Whereas another analysis of 10 studies observed avocado intake reduced TC and found no changes in LDL-C and HDL-C in hypercholesterolemic and non-hypercholesterolemic patients.

6) Strengthens Digestive System

Avocado helps to improve the digestive physiology, composition and metabolic functions of the intestinal microbiota.

A study published in the Journal of Nutrition showed that avocado consumption reduced fecal bile acid concentration and increased fecal fatty acid, SCFAs and greater abundances of bacteria capable of the fiber fermentation. Top 5 Health Benefits of Chia Seeds

How much avocado to eat in a day?

It is ideal to eat either half or 1 avocado per day to reap the health benefits of avocado and to maintain a nutrient-dense diet.

Takeaway

Avocado is one of the healthiest fruits on this planet and consuming an avocado on a regular basis will help anyone to achieve their fitness goals and a healthy body, the above mentioned “6 EVIDENCE-BASED HEALTH BENEFITS OF AVOCADO” are the proof. 5 Health Benefits of Kiwifruit, Backed by Science