How healthy is avocado? Read the 10 benefits here

Avocados are popular and that popularity does not come out of the blue. Avocados are not only tasty, but also very good for you.

In this article we will tell you why avocado is healthy, how many calories avocado contains and how this fruit helps you lose weight.

Avocados have an impressive nutritional value . They contain more protein than other fruits and are rich in healthy fats, fiber, minerals and important vitamins such as vitamins B5, B6 and C, which can prevent disease.

To the question “is avocado a vegetable or fruit?”  So the answer is: avocado is fruit.

The nutrients in avocado help you lose weight and belly fat . You can read all about it in this article.

Contents:

• Facts about avocado
• 10 reasons why avocado is healthy
• Nutritional value of avocado
• Avocado and weight loss

Facts about avocado

• Avocado is a fruit (not a vegetable).
• Avocados have an impressive nutritional value. They are rich in various vitamins and minerals.
• Avocados have been cultivated in Central and South America since 8000 BC.
• Avocados are rich in fiber. That is one of the many reasons why avocado is healthy.

10 reasons why avocado is healthy

Avocados taste delicious and also contribute to good health. Below we have listed 10 health benefits of this creamy fruit for you.

1. Cholesterol-lowering effect

Avocados can lower bad cholesterol levels .

In one study, patients with high cholesterol were given avocado daily. After a week it turned out that the ‘bad’ cholesterol (LDL) had decreased by 22% and the ‘good’ cholesterol (HDL) had increased by 11% [2].

Avocados have a cholesterol-lowering effect because they are rich in beta-sitosterol.

Summary: Avocados can lower bad cholesterol (LDL).

2. Good for joint pain

Eating avocado can reduce the symptoms of arthritis.

This is because avocado works as an anti-inflammatory , which means you suffer less from painful joints [6,7].

Summary: Avocado acts as an anti-inflammatory and can thus reduce joint pain.

3. Regulates blood sugar levels

Due to the healthy fats and low sugar content in an avocado, the fruit helps you regulate your blood sugar levels [8]. A stable blood sugar level is crucial to feeling good and fit.

Avocados are also rich in fiber and contain a relatively high amount of protein compared to other fruits, which also contributes to stable blood sugar levels.

With a stable blood sugar level, your energy level remains constant and you are less likely to suffer from an afternoon slump.

Summary: Avocado is healthy. Avocados are rich in healthy fats, fiber and protein, which keep your blood sugar levels stable and your energy levels consistent throughout the day.

4. Protects eyesight

The many antioxidants in avocados can protect vision in the long term. The substances lutein and zeaxanthin in particular contribute to this.

These antioxidants in avocado have been shown to reduce the risk of cataracts and macular degeneration [9,10].

Summary: Avocados contain antioxidants that reduce the risk of cataracts and macular degeneration.

5. For a healthy pregnancy

Avocados contain folic acid . This substance is very important for pregnant women.

Eating avocados can reduce the risk of miscarriage, neural tube defects and spina bifida in the baby [4,11].

Summary: Because avocados contain folic acid, they contribute to a healthy pregnancy.

6. Reduces the risk of depression

The folic acid in avocado supports the production of several important ‘happy’ hormones , such as serotonin, dopamine and norepinephrine [4]. These hormones are involved in the following:

1. Your energy level
2. Your appetite
3. The way you experience pain stimuli
4. The quality of your night’s sleep
5. Your feeling of happiness

Eating avocado has a positive effect on the above points.

Summary: Avocado contains folic acid, which contributes to the production of hormones that make you feel happy and energetic.

7. Provides more beautiful skin

Research shows that avocado, in collaboration with B12 cream, can successfully treat the skin disease psoriasis [12].

The vitamins C and E in the fruit also ensure that the skin remains nourished, making it more radiant [13].

Summary: Avocados make your skin glow and can help treat psoriasis.

8. Protects against diseases

The fiber in avocado keeps your digestive tract in good condition .

Your resistance largely comes from your digestive tract, as viruses and bacteria are fought there (and nutrients are absorbed there).

According to the University of Kentucky, eating avocado reduces your risk of diabetes, obesity, high blood pressure, stroke and various heart diseases [14].

Summary: Avocados are rich in fiber that supports your resistance, making you less likely to develop various diseases.

9. Decreases your appetite

Avocados contain a lot of fiber and healthy fats, which keep you feeling full for a long time. This makes you less likely to feel hungry again and prevents you from reaching for (unhealthy) snacks, which can help you lose weight.

Summary: Avocados keep you feeling full for a long time.

10. Good for your intestines

Avocados contain a lot of fiber .

According to the Intestinal Health Foundation, 9 out of 10 Dutch people eat too little fiber. A shame, because fibers can help with a lot of things, such as:

• Feeding good gut bacteria
• Lowering the risk of heart disease [16]
• Stabilize blood sugar levels
• Increase resistance
• Promote bowel movements
• Gaining and maintaining a healthy weight
• Lose belly fat

This impressive list of benefits is just a part of all the benefits. For now, it is important to remember that fiber (from avocado, for example) is important for good intestinal health and can do a lot for your overall health and weight loss process.

Summary: The high amount of fiber is one of the reasons avocado is healthy. Fibers are good for your intestines and contribute to a slim waist and good overall health.

Nutritional value of avocado

The flesh of half an avocado (80 grams) has the following nutritional values ​​[15]:

• Energy: 159 kcal ( calories)
• Carbohydrates: 1.4 grams
• Proteins: 1.5 grams
• Fats: 15.6 grams
• Fiber: 3.4 grams

Vitamins and minerals:

• Vitamin A: 0.3% RDA
• Vitamin B6: 19% RDI
• Vitamin C: 6% RDA
• Vitamin E: 17% RDA
• Vitamin K: 24% RDA
• Folic acid: 3% RDA
• Potassium: 9% RDA
• Magnesium: 6% RDA
• Calcium: 1% RDA
• Copper: 17% RDA
• Manganese: 4% RDA

Avocado and weight loss

The nutritional value of avocado is very good. That is why it is advisable to eat avocado regularly while losing weight.

The calories in avocado are not the most important thing. Because although a whole avocado contains about 320 kcal, avocado helps you lose weight quickly and healthily .

Avocados reduce your appetite, speed up your metabolism and can prevent binge eating . That’s because avocados are rich in fiber and healthy fats.

Until about 10 years ago, it was thought that fat was the main cause of obesity. Fortunately, this idea has now been corrected by many studies. It is not the fats, but rather the abundance of carbohydrates that causes obesity.

For you, this means that you can eat avocado with confidence and not have to worry about the fats and calories in avocado. The healthy fats that avocados contain can make you slim and fit (in combination with a healthy and varied diet).