In recent years, the sales of avocados in China have increased year by year, and they are loved by many fitness people and health care people. Avocados are rich in a variety of nutrients, including vitamins, healthy fats and fiber. So, what are the specific nutritional values and effects of avocados for our bodies? This article will take you to learn more about the "magical" avocado.
Also known as avocado, avocados are a naturally nutrient-rich food rich in vitamin C, vitamin E, vitamin K and vitamin B6, as well as nutrients such as riboflavin, niacin, folic acid, magnesium and potassium, and are the only fruit that provides high amounts of monounsaturated fatty acids.
Avocados have a very high potassium content, with a serving of 100 grams of avocado containing about 14% of the recommended daily intake, compared with 10% of the high-potassium fruit we know, bananas, and adequate potassium intake can regulate muscle activity and prevent cardiovascular disease.
Avocados are rich in fat, and the fatty acids contained in avocados are monounsaturated fatty acids, which can lower blood cholesterol and belong to healthy fatty acids. Many people reject high fat, but eating reasonable healthy fats is good for good health and can also promote the absorption of fat-soluble vitamins, minerals and other nutrients.
Avocados also contain a large number of bioactive compounds such as plant sterols, mainly β-sitosterol. A diet rich in plant sterols can lower total cholesterol and LDL, helping to maintain healthy cholesterol levels. In one study, 45 volunteers ate avocados once a day and observed an average 17% drop in their blood cholesterol levels after a week. β-sitosterol can also improve the body's immunity, enhance lymphocyte proliferation and natural killer cell activity, thereby killing invading viruses and bacteria, etc., and help treat infectious diseases [1]. The lutein and zeaxanthin in avocados support eye health, two substances that provide antioxidant protection to our eyes and reduce damage including ultraviolet rays.
Avocado is also rich in folic acid, which is familiar to everyone and is one of the essential vitamins for people who are trying to conceive and get pregnant. Folic acid is important for maternal and fetal health, and adequate intake of folic acid reduces the risk of miscarriage and fetal neural tube defects. Folic acid also prevents the accumulation of homocysteine in the body, preventing it from affecting blood circulation, thereby reducing the risk of depression. In addition to folic acid, avocados are also rich in vitamin K, an often overlooked vitamin that regulates the calcification process of bones and is beneficial for maintaining bone health. It is also possible to regulate the synthesis of coagulated proteins and participate in the coagulation process [2]. As a high-fiber food, avocado can also prevent constipation, maintain digestive tract health, and reduce the risk of colon disease.
Avocados are also eaten in a variety of ways, from peeling them to the ground, or they can be made into avocado instead of butter as a sauce for breakfast bread, or cut into cubes to make a salad and eaten with yogurt. As a fruit with high nutritional value, it is a good choice for people.
1.Duarte PF, Chaves MA, Borges CD, Mendonça CRB: Avocado: characteristics, health benefits and uses. Ciência Rural 2016, 46(4):747-754.
2. Aimin Wang, Xiaoxin Feng, Yurong Feng: Clinical Nutrition. Jiangsu Science and Technology Press 2011.