What are the potential health benefits of avocados?

There's a reason why avocados are a delicious fruit. Unlike other sugary fruits, avocados are extremely nutritious. Beneath the bumpy dark peel are a variety of healthy fats, proteins, and dietary fibers, all of which are nutrients that the body needs to thrive. As a plant-based food, avocados provide healthy fats in addition to dietary fiber and potassium, which helps explain its wide range of health benefits.

Avocado can also be eaten in many ways, it can be spread on whole wheat toast slices, mixed into chocolate mousse, or sliced and eaten with salmon meat. Avocados can even be stirred into a sauce or mashed into a dip. Its relatively mild flavor makes it a perfect ingredient, and a little salt would be perfect for that.

According to some foreign research results, the health benefits of avocado are reflected in the following eight aspects:

1. Reduce the risk of developing type 2 diabetes

The monounsaturated fats and dietary fiber contained in avocados help improve insulin sensitivity, which not only helps regulate blood sugar, but also helps reduce inflammation, which is a factor associated with insulin resistance.

Research published in the Journal of Nutrition by child nutritionists from Baylor College of Medicine in the United States showed that there is a correlation between avocado consumption and low fasting blood glucose, fasting insulin levels, and a low incidence of type 2 diabetes.

Food scientists at the Illinois Institute of Technology in the United States asked 93 overweight or obese adults to replace carbohydrates with avocados for 12 weeks. The study, published in the Journal of Nutrition, showed that at the end of the trial, participants had improved blood sugar control, fewer biomarkers related to cardiometabolism, and healthier overall eating patterns, including eating more dietary fiber and vegetables.

Avocados are relatively low in carbohydrates and contain potassium and magnesium, two nutrients that are beneficial for glucose control and glucose tolerance, respectively.

2. Good for heart health

Elevated cholesterol levels are a potential cause of atherosclerosis (thickening or hardening of the arteries), which can lead to heart attacks and strokes. Avocados balance cholesterol through their healthy monounsaturated fats, which help reduce the amount of cholesterol and other fats in the blood.

A systematic review and meta-analysis published in the Journal of the American Academy of Nutrition and Dietetics by human nutritionists from the Commonwealth Scientific and Industrial Research Organisation of Australia concluded that avocado consumption can reduce the levels of total cholesterol and LDL cholesterol in people with high cholesterol.

Avocado contains potassium, a mineral that has been linked to blood pressure regulation. Avocados also contain phytosterols, which are plant-based compounds that compete with cholesterol absorption, which is good for heart health.

If you like to eat meat, it is recommended to replace some animal fats (mainly saturated fats) with avocados. The average person usually consumes too much saturated fat, and excessive saturated fat intake increases the risk of heart disease.

3. Increase satiety, play an anti-inflammatory role, and lead a more active lifestyle

Research published in the American Journal of Preventive Medicine by family medicine scientists at the University of California, San Diego, showed that avocado consumption was associated with a significant increase in physical activity in participants. While the exact cause is unclear, researchers believe that avocados are high in nutrient density and therefore increase feelings of fullness and energy levels.

Rheumatologists at the La Peroni Teaching Hospital in France have found that the consumption of avocados in patients with osteoarthritis has an effective anti-inflammatory effect. When the patient's pain is reduced, their activity increases.

In addition, avocado consumption can complement an active lifestyle. It contributes to the proper functioning of muscle function and the recovery of the body. Healthy fats, vitamins, and minerals combine to provide essential nutrients for an active body.

4. It is good for the intestines and helps to have regular bowel movements

Nutrition scientists at the University of Illinois at Urbana-Champaign in the United States selected 163 adults who were overweight or obese, and the results of randomized controlled research published in the Journal of Nutrition showed that those who consumed one avocado per day had healthier gut microbiomes compared to the control group.

Avocados contain both soluble and insoluble dietary fiber, which are essential for gut health. Soluble dietary fiber is fermented in the intestines, and the by-products it produces help to strengthen the intestinal barrier function, improve intestinal function, and have a positive effect on the whole body. Soluble dietary fiber, also known as a prebiotic, feeds the good bacteria in the gut. On average, a medium-sized avocado contains 13-17 grams of dietary fiber. Research published in Frontiers in Nutrition by food scientists at the National University of Singapore has shown that this dietary fibre can help with regular bowel movements and prevent constipation.

5. Improves metabolism and helps lose weight

Dietary fiber is a harder nutrient to digest that increases feelings of fullness. Healthy fats combined with dietary fiber promote feelings of fullness, which reduces overall calorie intake.

Food hygienists at the Illinois Institute of Technology in the United States asked 31 overweight or obese adults to replace a carbohydrate-rich diet with the same calorie avocado. Research published in Nutrients showed that they felt fuller and had an increased number of hormones that regulate hunger.

Avocados also help improve metabolic function by influencing the way the body stores and uses fat, reducing visceral fat, which is the fat around the organs. Research published in the journal Nutrition by community health scientists at the University of Illinois at Urbana-Champaign in the United States showed that avocado consumption can change the distribution of abdominal fat in overweight or obese women.

6. Improve brain function and prevent Alzheimer's disease

Research published in Frontiers in Nutrition by dietetics and nutrition scientists at the University of Kansas in the United States shows that avocado consumption can improve different types of brain function, including improving cognitive function in the elderly, which can help prevent Alzheimer's disease and depression in them.

7. Has a rejuvenating effect

Consuming a balanced diet is important for maintaining healthy skin. Avocados are high in healthy fats and antioxidants, both of which have been linked to skin health. Dermatologists at the University of California, Los Angeles conducted an experiment and prescribed that 39 women either eat one avocado a day or no avocado for eight weeks. Research published in the Journal of Cosmetic Dermatology showed that women who consumed avocado had firmer skin on their foreheads and had increased elasticity of their skin.

Nutritionists at Oregon State University in the United States have found that avocado is a good source of vitamins related to skin health, including biotin and vitamin E.

8. Good for eye health and clearer vision

Avocados are also rich in antioxidants and lutein. These two nutrients benefit eye health and help reverse age-related macular degeneration. Biomedical scientists at the University of Palermo in Italy have found that lutein can prevent or at least reduce the effects of eye aging.

Human nutritionists at Tufts University in the United States arranged for adults over the age of 50 to eat one fresh avocado every day. Research published in Nutrients showed that after 6 months, the level of lutein in their eyes increased by 25%. In addition, their working memory and problem-solving skills have improved significantly.

Source: Beijing Youth Daily