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Wonders of avocado

By Blessing Amadi

 

Avocados are stone fruits with a creamy texture that grow in warm climates. They are packed with disease-fighting antioxidant.

The fruits offer nearly 20 vitamins, minerals and phytonutrients. Though high in fat and calories, they are one of the best foods to eat for health benefits.

Avocados are a high fat food, but they don’t just contain any fat. The majority of the fat in avocado is oleic acid. This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects. The fat in avocado is also resistant to heart-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Avocados are loaded with fiber


Fiber is another nutrient found in relatively large amount in avocado. Fiber is digestible plant matter that could contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of diseases. Avocado tends to be high in fiber, about seven per cent by weight, which is high, compared to most other foods.

Lowering of cholesterol and triglyceride level


Heart diseases are the most common cause of death in the word. They cholesterol, triglycerides, inflammatory maker, blood pressure and others. The good news is that studies have shown that eating avocados could reduce heart disease risk.


One study looked at the dietary habits and the health of people who eat avocados. Avocado consumers were found to be much healthier than people who didn’t eat it. People who eat avocado regularly weigh less and have less belly fat. They also have more HDL (the good cholesterol).

protection of the eyes

Not only do avocados increase antioxidant absorption from other food, they are also high in antioxidant. This includes nutrients called ‘lutein and zeaxanthin, which are incredibly important for eyes health, and lower risk of macular degeneration and cataracts.

 

The carotenoids content

The fruit is a great source of lutein, a carotenoid that works as an antioxidant. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E). But avocados are not just a rich source of carotenoids by themselves; they help you get more of these nutrients from other foods.

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