Including the occasional avocado into your healthy diet can significantly reduce your need to go see doctors. Avocados are super nutritious. They contain a wide variety of vitamins and minerals which supports your cell metabolism and basic functions. Avocados also give you a generous amount of essential fatty acids and proteins which most other vegetables don’t provide. The high quality nutrition is what empowers avocados with tremendous abilities to promote health and prevent diseases. The following are the six most important reasons why you should include this vegetable in your diet.
1. Optimize Blood Cholesterol
Of all vegetables, avocados have the highest content of good fats. They are rich in both monounsaturated and polyunsaturated fatty acids which can prevent cholesterol from entering your bloodstream. Studies have shown that increased consumption of these fatty acids can reduce your low density lipoproteins (LDL) and triglycerides, and increase your high density lipoproteins (HDL). The combined action can significantly lower your risk of coronary heart disease. Additionally, vitamins E, B6 and niacin further enhance the avocado’s cholesterol modifying ability, making it a superfood for heart health maintenance.
2. Reduce High Blood Pressure
Two of the essential fatty acids in avocados are oleic acid and linolenic acid, which reduce your blood pressure. They are often used as supplementary treatment for hypertension. Avocados are also high in potassium and magnesium, both of which are needed to facilitate blood vessel relaxation and blood pressure control.
3. Promote Weight Loss
Despite the high calorie and fat content of avocados, moderate consumption of this vegetable can help you lose weight. Avocados are an excellent source of both soluble and insoluble fiber. One cup of avocado can provide 2.5 grams of soluble fiber and 7.5 grams of insoluble fiber, which makes up almost 30% of your daily fiber need. The high fiber content of avocado accelerates the movement of food through your bowels while maintaining the fullness of your stomach. The palmitoleic acid in avocados can inhibit the absorption of fat which further promotes weight loss.
4. Cancer Prevention
Avocados are full of antioxidants that give you powerful protection against cancer. They are an excellent source of vitamins C and E, which prevents cell mutation and suppresses tumor growth in many common as well as rare cancers. They are most often used to prevent and treat skin, breast and ovarian cancers. Avocados are also great sources of vitamin K, which protect you against liver and prostate cancers.
5. Prevents Bone Loss
Vitamin K promotes the bone metabolism and is involved in the calcification and bonding process of your bones. Studies have shown that increased vitamin K intake can increase your bone mass, effectively reducing the potential of osteoporosis.
6. Reduce Stress and Promotes Neurological Health
The folic acid, pantothenic acid and vitamin K in avocados are all beneficial to your psychologically and neurological health. Folic acid and pantothenic acid are two vitamins that help reduce your stress level. Increased intake of these vitamins reduces your chances for depression and anxiety. Pantothenic acid and vitamin K also protect your nerve and brain cells from oxidative damage. Studies have shown that high intake of these vitamins helps to prevent Alzheimer’s and Parkinson’s diseases.