The Health Benefits of Eating Avocado

Due to its resemblance to human testicles, the Aztecs call it "the fertility fruit." However, including avocado in the daily diet provides a lot of health benefits, but fertility is not one of them. Classified in the flowering plant family Laurecea under the genus Persea, the avocado is grown in tropical climates around the world.

Breaking down the health benefits of avocado;

1. High Fiber Content

The avocado is deemed to have the highest fiber content in any fruit. So, what are the benefits of a high fiber intake? High fiber diet aids in digestion, decreases digestive diseases, lower blood sugar levels, and helps in weight loss.

1.1 Aids in digestion

Since fiber absorbs more water and adds bulk in the stools, it is easier to pass and prevent constipation.

1.2 Decreases digestive diseases

Conditions such as hemorrhoids, irritable bowel syndrome and diverticular disease (development of pouches in the intestines) may be lessened with regular intake of fiber.

1.3 Lowers blood sugar levels

Absorption of sugar in the digestive track is decreased with fiber in the diet. A benefit that will assist diabetics. Also, the risk of developing type 2 diabetes is hindered with a high fiber intake.

1.4 Weight loss

A meal with a high fiber content lingers longer making you feel full in an extended period of time, thus avoiding frequent snacks in between meals.

2. Monounsaturated fats and Beta-sitosterol

Avocado is known as the fruit with the highest content of monounsaturated fats. In a study conducted by Ledesma et al., 67 patients consisting of 30 healthy and 37 with hypercholesterolemia (elevation of blood cholesterol) treated with a daily intake of avocado for a 7 day-diet period showed marked decrease in cholesterol levels.

Beta-sitosterol also has a role in treating hypercholesterolemia and may have some benefits in male hair loss. There was also a study done which showed positive effects on prostatic hypertrophy (enlargement of the prostate gland).

3. Low sodium, High Potassium

Per serving size (150g or 1 cup), the avocado has 10.5mg sodium, which translates to 0% in the percent daily values (%DV) as compared to a whopping 727mg potassium or 21%DV.

Although sodium is an essential electrolyte in the body, excessive sodium intake causes the kidneys to work harder to regulate this substance. Sodium conserves water around the cells and in the surrounding tissues, thus sodium excess causes an increase in the workload of the heart resulting to hypertension and weight gain from water conservation.

Potassium helps build proteins from amino acids and turn glucose into glycogen. Both proteins and glycogen are primary storage of energy of the body. If there is not enough potassium, symptoms such as chronically feeling tired, muscle fatigue and cramping are common. Potassium is essential in the formation of bones and muscles. High potassium levels ensure clear and healthy neural pathways, thus lower chances of having depression, confusion, hallucination or psychosis.

As a point of comparison, the avocado even has 60% more potassium than the banana.

4. Lutein

Lutein is one of the naturally occurring carotenoids. This substance in located in the central macula (small area of the retina responsible for central vision). There have been studies linking lutein intake and pigmentation. The greater the pigmentation, the less likely risk in having Age-related Macular Degeneration (AMD).

5. Calories and fat

The rich caloric content of the avocado is attributed to its high fat content. Per serving size of 150g, there is 240 calories available. Vegetarians make use of avocados as substitute for meat source of calories in their sandwiches and salads.

6. Vitamins and minerals

A serving of avocado has essential vitamins and minerals available. These are vitamins A, B, E, K and minerals such as calcium, magnesium, and phosphorus.

Mash them, dry them, cook them, spread them, however you want to consume your avocado, you will definitely benefit from this nutritious fruit.