If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Subscriber club Reader offers More Good Food. Sign in. Back to Recipes Pumpkin recipes Butternut squash See more.
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Back to Recipes Vegetarian dinners Quick vegetarian See more. Back to Recipes Vegan storecupboard Vegan baking See more. Back to How to Roast timer Conversion guides. Back to Health Is air-frying healthy? Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.
Avocados are very high in potassium. Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure 6. Avocados are very high in potassium, which should support healthy blood pressure levels. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer 7 , 8 , 9 , The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking. Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
Fiber is another nutrient that avocados are relatively rich in. A distinction is often made between soluble and insoluble fiber. Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function Fiber may have important benefits for weight loss and metabolic health. Heart disease is the most common cause of death in the world This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Eight controlled studies in people have examined the effects of avocado on some of these risk factors. These studies showed that avocados can 17 , 18 , 19 , 20 , 21 , 22 , 23 :. One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat.
However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health. One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome. You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used. Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
Vitamins A, D, E and K are fat-soluble , along with antioxidants like carotenoids. One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in. Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
A review highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations.
Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least micrograms mcg of folate per day when pregnant. One avocado may contain as much as mcg. Avocados also contain fatty acids that are integral to a healthy diet and fetal development.
Avocados are a good source of folate , which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression. Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin , dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
Avocados are high in fiber, containing approximately 6—7 g per half fruit. Eating foods with natural fiber can help prevent constipation , maintain digestive tract health, and lower the risk of colon cancer.
Learn more about the importance of fiber here. Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. Studies have shown that dietary fiber also promotes good gut health and microbial diversity.
This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract. Avocados, soy , and some other plant foods contain saponins.
These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis. Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.
The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease. Meanwhile, research suggests that an optimal intake of fiber may reduce the risk of stroke , hypertension , diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber.
The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity. A person can incorporate avocados into their diet in a variety of ways. Soft avocados, for example, make delicious guacamole, while firmer avocados are great for slicing and adding to a salad or sandwich. To tell how ripe an avocado is, gently press the skin.
If the skin is completely firm, the avocado needs to ripen further. If the skin gives way to pressure, the avocado is ready to eat. People can use avocados in many other forms, such as an oil for cooking or moisturizing the skin or hair.
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