Avocados appear on toast and in salads everywhere you go, but the lasting popularity of the avocado is well deserved. A new study has confirmed what others before it have found: that an avocado a day keeps cholesterol at bay.
In this latest study, overweight adults who followed a heart-healthy diet that included one avocado a day saw a significant reduction in LDL (bad) cholesterol after five weeks. It’s just one of the reasons why we love this fruit. Here’s what you’ll find in a typical avocado weighing 145g…
1. Lutein And Zeaxanthin
These carotenoids support eye health and have been linked to a lower risk of cataracts and age-related macular degeneration.
2. Vitamin E
An antioxidant that helps to protect against cell damage. One avocado provides 39% of the recommended daily amount.
This phytosterol helps block the absorption of cholesterol from the intestine, in turn helping to lower blood cholesterol levels.
A vital antioxidant for keeping our immune and nervous systems in good working order. One avocado contains 28% of our daily needs.
5. Monounsaturated Fats
The type of fat that reduces LDL cholesterol.
This is vital for a healthy gut. One avocado provides 22% of our daily needs.
This helps to keep blood pressure under control, especially when combined with lower salt intakes. One-avocado provides almost a third of the potassium we should have each day.
8. Vitamin B6
A nutrient that helps to reduce tiredness and fatigue and keeps us psychologically well. One-avocado provides 37% of the recommended daily amount.
9. Pantothenic Acid
Also known as vitamin B5, this is important for keeping us mentally sharp. One avocado provides 27% of the recommended daily amount.
Other Health Benefits
Avocados are high in fats (mono & polyunsaturated) which can help lower blood cholesterol levels and reduce heart disease risk.
Higher risk of heart diseases are asoosicated with high levels of homocysteine amino acid, it can be prevented by the vitamin B6 and folic acid found in avocados.
Avocados containing vitamin C and vitamin E that can help keep skin nourished and glowing.
Avocados help to reduce the risk of mouth, prostrate and skin cancers due to the unusual mix of anti-inflammatory and antioxidant characteristics. Moreover, study found that phytochemicals in avocados encourage cancer cells to stop growing and die.
4. Immune System
Avocados are rich source of Glutathione, which is a powerful antioxidant related to the health of the immune system. The immune system works best if the lymphoid cells have a delicately balanced intermediate level of glutathione (pubmed).
Avocados are good source of the carotenoid lutein that reduces the risk of macular degeneration and cataracts.
6. Cholesterol Levels
Avocados help lowering bad cholesterol levels. It can also increase good cholesterol levels.
7. Act As Anti-Inflammatory Agent
Avocados are rich in anti-inflammatory properties containing carotenoid antioxidants, phytosterols, polyhydroxolated fatty alcohols and omega 3 fatty acids.
8. Blood Pressure Control
Avocados are rich in potassium that can greatly help keep blood pressure under control as potassium regulates the effect of salt which can increase blood pressure.
9. Pregnancy And Birth Defects
Avocados contains good amount of folic acids which is considered essential for preventing birth defects.
Avocados also contains fiber that helps body in digestion.
Besides many benefits if avocados consumed in excess, they can lead to weight gain and nutrient deficiencies because of fat content in avocados.