- High Nutritional Content
Avocados are high in healthy fat, unlike most fruits that contain carbohydrates primarily. It contains 20 different vitamins and minerals. In a single 100 gramme serving of avocado, you will find Vitamin K, Foliate, vitamin C, potassium, vitamin B5, vitamin B6, vitamin E primarily and also small amounts of manganese, magnesium, zinc, calcium, iron and phosphorus.
It also contains more potassium than bananas, most people are said not to have enough potassium in their diet.
- Low-Calorie Content
Avocados contain low amounts of saturated fat. In a 100 gramme serving you have 160 calories; 2 grammes of protein, 9 grammes of carbs, 2 grammes of protein and 15 grammes of healthy fat. It also contains no cholesterol and sodium.
Avocado has a nice taste and is very easy to incorporate into your daily diet.
- Antioxidants & Fibre
Avocados are high in antioxidants and also help in the absorption of antioxidants from other foods. Lutein and Zeaxanthin found in avocado are good for eye health by reducing the risk of cataracts and muscular degeneration.
Avocados help reduce the risk of osteoarthritis and also help to reduce the symptoms in patients who already have osteoarthritis. This is because it contains essential minerals such as phosphorus, copper, zinc and trace amounts of selenium and calcium.
Women need about 25 grammes of fibre a day while men need 38 grammes of fibre. An avocado contains about 12 grammes of fibre.
- Reduces Cholesterol and Triglyceride levels
Studies have shown that avocados have the ability to reduce cholesterol levels significantly, increase HDL (high-density lipids aka “good cholesterol”) by up to 11%, reduce LDL (low-density lipids aka “bad cholesterol”) by up to 22% and reduce triglycerides by about 20%. The good fats in avocados help to protect the skin.
A survey in the US (NHANES survey) showed that people who ate avocados were healthier than people who didn’t and this is because of the high nutritional value of the avocado. This study had 17,567 participants. People who ate avocados regularly had lower BMI and body fat.
- Pregnant women
The folic acid in avocados helps to reduce the likelihood of birth defects such as Spina bifida (when the babies spinal cord does not develop properly in the womb). The vitamin K protects the baby from the VKDB (a condition where newborn babies cannot stop bleeding).