Health benefits of avocados

Heart
“Avocados are high in mono- and polyunsaturated fats, which may help reduce blood cholesterol levels and decrease risk for heart disease,” said Anne Mauney, a dietitian based in Washington, D.C.
High levels of the amino acid homocysteine are associated with a higher risk of heart disease, but the vitamin B6 and the folic acid found in avocados can help regulate it.
A seven-year study published in 2013 in Nutrition Journal found that avocados were associated with a reduced risk of metabolic syndrome, which refers to a group of symptoms shown to increase the risk of stroke, coronary artery disease and diabetes.

Anti-inflammatory agent
“Avocados have great anti-inflammatory properties,” said Flores. She listed avocados’ “phytosterols, carotenoid antioxidants, omega 3 fatty acids and polyhydroxolated fatty alcohols” as being able to “help both rheumatoid arthritis and osteoarthritis.”

Lowering cholesterol
Avocados may help not only lower bad cholesterol, they may also increase levels of good cholesterol. A 1996 study in the journal Archives of Medical Research found that patients with mild hypercholesterolemia (high cholesterol) who incorporated avocados into their diet for one week had a 22 percent decrease in bad cholesterol and triglycerides and an 11 percent increase in good cholesterol. Avocados also improved cholesterol for people who already had good lipid levels, but were shown to be especially effective in those with mild cholesterol problems. Avocados can help in this way because of their high amount of the beta-sitosterol compound, which is associated with lowering cholesterol.

Regulating blood sugar
According to Reader’s Digest, avocados’ high levels of monounsaturated fats can help stop insulin resistance , which helps to regulate blood sugar levels. Furthermore, the soluble fiber in avocados can help keep blood sugar levels steady. In comparison to other fruits, the low carb and sugar levels in avocados also help maintain blood sugar.

Regulating blood pressure
Avocados’ high levels of potassium can help keep blood pressure under control. The American Heart Association reported that potassium helps regulate the effects of salt, which can increase your blood pressure.

Vision
According to Avocado Central , the website of the Hass Avocado Board, avocados are an excellent source of the carotenoid lutein, which reduces the risk of macular degeneration and cataracts.

Immune system
Glutathione is a powerful antioxidant associated with immune system health. A 2000 report in the journal Proceedings of the Nutrition Society stated, “The immune system works best if the lymphoid cells have a delicately balanced intermediate level of glutathione.” Avocados are a good source of this substance, according to American National University .

Pregnancy and preventing birth defects
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According to the California Avocado Commission , avocados are a great choice for moms-to-be. Avocados contain a significant amount of folic acid, which is essential to preventing birth defects like spina bifida and neural tube defects.

Cancer
“Avocados have been shown to reduce the risk of certain cancers, including cancers of the mouth, skin and prostate,” said Flores. This is “due to the unusual mix of antioxidant and anti-inflammatory characteristics.” Furthermore, a 2007 study in the journal Seminars in Cancer Biology found that the phytochemicals in avocados encourage cancer cells to stop growing and die.

Digestion
The fiber in avocados helps keep digestion on track, encouraging regular bowel movements, healthy intestines and a healthy weight, according to the Mayo Clinic .

Skin
The vitamin C and vitamin E in avocados help keep skin nourished and glowing, according to the Linus Pauling Institute at Oregon State University. Avocado and B12 cream may be useful in treating psoriasis, according to the University of Maryland Medical Center .

Health risks
As with many other fruits, avocados’ primary risks are related to overconsumption. “Consuming too many avocados may lead to weight gain because of the fat content, even though it is an unsaturated fat,” said Flores. “It can also lead to nutritional deficiencies, since fat is digested slower and leaves you feeling fuller longer than [do] other nutrients.”
Additionally, avocado allergies, while uncommon, do exist. They are typically associated with latex allergies, according to the Mayo Clinic . Symptoms include a stuffy nose, wheezing, coughing and edema. If you experience any of these symptoms after eating an avocado, try cutting the fruit out of your diet to see if the symptoms disappear. If they persist or are severe, consult a doctor.

MissyB3 pls help move this thread to FP. It is a very educative post

I so much love this fruit. I always add it to my smoothies. Very nourishing and tasty. But take it easy on the consumption because it can be fattening.