5 PROVEN BENEFITS OF AVOCADO FRUIT

Jun 1, 2017,

Avocados, also known as alligator pear or butter fruit, are highly nutritious fruits that are often by-passed by many Nigerians. Avocado fruit is derived from the tree called Persea americana. The fruit is usually harvested before it ripens. It has a cream and smooth texture when ripe. You can tell how ripe an avocado is by gently pressing into the skin, if the fruit is firm and does not budge, you will need to let it ripen for a few days before consuming. Here are eight proven benefits of avocado fruit:

1.Heart-Healthy Fats

Avocados provide a substantial amount of healthy monounsaturated fatty acids. Monounsaturated fats are a healthy alternative to saturated fats and trans fats used in most processed foods. They have proven benefits in helping to lower the risk of heart disease and stroke.

 

2. Reduce ‘bad’ cholesterol 

Avocados also contain beta-sitosterol, a compound that helps to maintain healthy cholesterol by reducing the ‘bad’ cholesterol (low-density lipoprotein) level. This reduces the risk of developing atherosclerotic vascular diseases.

3. Antioxidants

Avocados also contain the carotenoids lutein and zeaxanthin. These carotenoids have antioxidant properties especially in the eye where they to reduce the risk of developing chronic diseases like cataract and age-related macular degeneration.

4. Micronutrients

Avocados are a great source of vitamins C, E, K and B6, as well as riboflavin, niacin, folate and pantothenic acid, magnesium, and potassium.

Micronutrient

Nutritional value per 100g

%RDA*

Vitamin C

10mg

12

Vitamin E

2.07mg

14

Vitamin K

21ug

20

Vitamin B6

0.257mg

20

Pantothenic acid (B5)

1.389mg

28

Folate

81ug

20

Potassium

485mg

14

Niacin (B3)

1.738mg

12


High Fiber*Recommended Daily Allowance

Despite its creamy texture, an avocado is high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can help to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.

 

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