Health benefits of avocado for our body

Avocado is a fruit originating from Mexico and Central America that is rich in various nutrients.

The diverse nutritional content makes this fruit highly beneficial for health.

In addition to being beneficial, this fruit has a sweet and delicious taste. You can even try avocado in various different preparation methods.

Nutritional Content and Vitamins in Avocados

Here is the nutritional content and vitamins found in 201 grams, equivalent to one whole avocado:

- Calories: 322 kcal

- Healthy fats: 33 grams

- Protein: 4 grams

- Carbohydrates: 17 grams

- Fiber: 14 grams

- Vitamin C: 22% of daily requirement

- Riboflavin: 20% of daily requirement

- Vitamin E: 28% of daily requirement

- Vitamin K: 35% of daily requirement

- Niacin: 22% of daily requirement

- Pantothenic acid: 56% of daily requirement

- Pyridoxine: 30% of daily requirement

- Folate: 41% of daily requirement

- Magnesium: 14% of daily requirement

- Potassium: 21% of daily requirement

- Copper: 42% of daily requirement

- Manganese: 12% of daily requirement

Health Benefits of Avocados

The abundance of nutrients in avocados makes them beneficial for overall health.

Here are the various benefits of the fruit, scientifically known as Persea Americana, for your health and that of your family:

1. Maintaining Weight

Avocados contain fiber and carbohydrates, so consuming them can make you feel full longer.

Although they contain fat, avocados do not cause weight gain because the fat in this fruit is healthy fat.

According to the journal *Nutrients*, the habit of consuming avocados can reduce weight gain.

However, avoid consuming avocados excessively, as they are relatively high in calories.

2. Controlling Blood Sugar Levels

Another benefit of avocados is controlling blood sugar levels, making them very good for diabetics.

Although avocados contain carbohydrates, their glycemic index is very low, so they do not affect blood sugar levels.

3. Preventing Constipation

Constipation occurs due to insufficient fiber intake or not meeting daily fluid intake.

To address this condition, you can meet your fiber intake and drink at least two liters of water daily.

You can get fiber intake from avocados.

4. Controlling Blood Pressure

Besides fiber and healthy fats, avocados are also rich in potassium, a mineral that is very beneficial in helping control blood pressure and preventing hypertension.

Additionally, potassium is also good for helping regulate heartbeats to remain normal.

5. Maintaining Eye Health

Avocados contain antioxidants such as zeaxanthin and lutein. According to a study published in the Journal of Investigative Ophthalmology and Visual Science, these two antioxidants are crucial for supporting eye health.

In other words, regularly consuming avocados in moderate amounts can help reduce the risk of vision health problems in old age.

The study also explained that both zeaxanthin and lutein could help prevent macular degeneration and cataracts.

6. Maintaining Heart Health

The benefits of avocados also extend to heart health. The minerals, protein, fiber, healthy fats, and vitamins in avocados are excellent for maintaining heart health.

Regular consumption of fruits and vegetables, including avocados, can help lower low-density lipoprotein (LDL) levels and increase high-density lipoprotein (HDL) levels in the body.

High levels of bad cholesterol (LDL) can lead to various health issues, such as blocked arteries in the heart, increasing the risk of heart problems. This is why avocados are recommended in a heart-healthy diet.

7. Preventing Osteoporosis

What are the benefits of avocados for women? This could be an important point, as avocados can prevent bone loss.

Consuming 201 grams of avocado can fulfill 35% of your daily vitamin K requirement.

Vitamin K is one of the essential vitamins for maintaining and controlling bone health.

Meeting your vitamin K needs makes calcium absorption more optimal, making bones stronger.

Vitamin K is also good for reducing calcium excretion through urine.

It is also important to understand that women are more prone to osteoporosis than men. Therefore, consuming avocados regularly is recommended to prevent it.

8. Preventing Cancer

Avocados contain enough folate to prevent colon, stomach, pancreatic, and cervical cancers.

Avocados also contain high levels of phytochemicals and carotenoids with anticancer properties. These two compounds can prevent cancer from progressing to more severe stages.

However, more research is needed to explore the benefits of avocados in relation to cancer.

9. Maintaining Mental Health

Avocados contain high levels of folate. A lack of folate intake increases the risk of depression.

This is because folate can prevent the buildup of homocysteine, a substance that can cause circulation problems and hinder nutrient delivery to the brain.

10. Maintaining Fetal Health During Pregnancy

The next benefit of avocados relates to pregnancy. It is no secret that this fruit is excellent for pregnant women due to its high folic acid content.

11. Optimizing Women's Reproductive Health

Avocados play a significant role in maintaining women's reproductive health. This is because avocados contain vitamin E, which is very good for optimizing the health of the uterine lining.

Additionally, according to the journal Nutrients, the unsaturated fatty acids in avocados are also good for maintaining regular ovulation.