TEMPO.CO, Jakarta - Avocado offers many health benefits. As a versatile fruit, it can be enjoyed on its own or paired with other nutritious foods to create delicious and satisfying meals. To explore different avocado-based dishes, consider incorporating ingredients such as cucumber, black beans, mango, and eggs.
This article reveals the key benefits of avocados according to various sites.
5 Health Benefits of Avocado
1. Sources of Vitamins
A major benefit of avocado is that it contains a lot of vitamins, including vitamin K1, vitamin C, vitamin E, vitamin B6, and folate. These vitamins are excellent sources of nutrients and keep the doctor at bay.
Although it's not widely known, avocado contains vitamin C, which helps promote a great immune system. Citing the Cleveland Clinic, the average adult needs to consume 75 to 120 milligrams of vitamin C per day with half an avocado providing about 10 milligrams of vitamin C.
Another notable compound in avocado is vitamin E, which is considered a powerful antioxidant in preventing cell damage and maintaining muscle function. In addition, vitamin B6 in avocado helps convert food into energy. These vitamins are the main reasons why avocados are popular with gym enthusiasts.
2. Maintain Blood Sugar
While avocado tastes naturally sweet, the fruit can help maintain healthy blood sugar levels. Certified dietitian Julia Zompano, RD, LD, told the Cleveland Clinic, “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has 19 grams.” This manifests avocado’s low rank on the sweetness scale.
In addition, avocados contain healthy fats and fiber and are low in carbohydrates, making them a great breakfast choice for someone with diabetes. According to a Harvard study, eating a plant-based diet can reduce the risk of developing type 2 diabetes by 20%.
3. Promoting Healthy Eyes
Keeping your eyes healthy is another benefit of avocados because they contain lutein and zeaxanthin. These compounds help absorb light waves that can affect vision, such as cataracts and macular degeneration.
The human body doesn't produce lutein, so consuming avocados is beneficial for maintaining eye health. Incorporating avocado oil into your daily diet can also help promote the same benefit.
4. Maintaining a Healthy Weight
Losing weight can be a challenge, especially for people with a sweet tooth. Although more research is needed, avocados may help people maintain a healthy weight because the fruit is high in fiber. Many studies suggest that fiber can keep people fuller for longer.
Avocados contain both soluble and insoluble fiber, which the human body needs to function properly. The average adult needs to consume between 25 to 35 grams of fiber each day, while 7 grams of it can be found in half an avocado.
5. Great for Pregnancy
The benefits of avocado can also be seen during pregnancy. Important compounds in avocados such as folate, potassium, and vitamin C are beneficial to pregnant women.
Pregnant women need to increase their folate intake to 600 micrograms to avoid pregnancy complications. Healthline states that one avocado provides 27% of the recommended folate intake for pregnant women.
These benefits of avocado will work better when consumed diligently. Incorporating avocados into a daily diet will show better effects.
Healthline | Web MD | Cleveland Clinic
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