A diet that contains a variety of fruits and vegetables can provide numerous health benefits. It may, for example, reduce the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and weight moderation.
Here are six reasons why avocados can contribute to a healthy diet, curated by experts from real money online pokies Australia:
Rich in nutrients
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Avocados contain high levels of healthy, beneficial fats, which can help a person feel fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.
Healthy for the heart
In every 100 g of avocado, there are 76 milligrams of a natural plant sterol called beta-sitosterol. Regularly consuming beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health, courtesy of new online casinos for usa players.
Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.
May help prevent osteoporosis
Half an avocado provides approximately 18% of the daily value of vitamin K.
This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.
Components may prevent cancer
Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.
ResearchTrusted Source has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 59 mcg of folate, 15% of the daily value.
Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. StudiesTrusted Source has shown that carotenoids, specifically, may protect against cancer progression.
A 2013 review highlighted the potential benefits of avocado consumption concerning breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations.
Supporting fetal health
Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least 600 micrograms (mcg) of folate per day when pregnant. One avocado may contain as much as 160 mcg.