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Avocado is popular because of its rich, creamy texture and mild flavor. Avocado, or Persea americana, is a fruit that belongs to the family of Lauraceae. There are dozens of varieties of avocados ranging in size, color and texture. When sliced, it softens to a creamy texture that can be used in everything from dips to desserts. Many actors definitely include avocado in their diet to maintain their fitness. Priyanka Chopra’s avocado sandwich is also one of them.
A 2020 review published in Frontiers in Nutrition found that regular avocado eaters had higher amounts of fiber, vitamins E and K, magnesium, and potassium than others. Avocado is low in calories while rich in protein, carbohydrate, folate, vitamin K, vitamin C, vitamin E, potassium, magnesium.
We spoke to dietician Shikha Kumari to know about the benefits of avocado. Shikha Kumari is quite active on Instagram and talks a lot on nutrition and weight loss.
Now know the benefits of avocado
1 Avocado does not cause hunger quickly
Avocado contains healthy fats, so eating it helps to empty your stomach slowly. Which makes you feel full and satisfied for a long time. It contains monounsaturated fatty acids, which are good for heart health.
In a study published in Nutrition Journal in 2013, participants rated satisfaction and hunger after eating a meal with or without avocado. Adding half an avocado to a meal increased self-satiety and reduced the desire to eat for up to five hours.
2 controls weight
Plant-based fats like avocados provide antioxidants and help fight inflammation. By which weight gain is managed. Some evidence suggests that regular avocado eaters maintain a healthy weight while consuming fewer calories.
A study published in 2021 in the Journal of Nutrition involved 105 people. All these people were suffering from belly fat. Some of these people were given food with avocado. some without avocado, which had the same calorie level. Researchers found that some participants who ate avocados experienced a decrease in belly fat.
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3 is essential for heart health
Avocados contain monounsaturated fats (MUFs), which are good for heart health. It helps protect heart health by reducing saturated fat and carbohydrates. It lowers the risk of heart disease by reducing bad cholesterol (LDL). Avocado is considered an excellent source of potassium. Potassium is a micronutrient that helps lower blood pressure.
4 is beneficial for the eyes
Avocado also works to maintain and keep the eyesight healthy. Avocados contain two carotenoids: lutein and zeaxanthin. These two phytochemicals are found in the tissues of the eye and help protect the eyes from damage, such as from UV light.
5 Absorbs Nutrition
Eating avocado with a meal may help your body absorb more antioxidants from other healthy foods. In a 2014 study published in the Journal of Nutrition, researchers found that combining avocado with tomato sauce and carrots increased the absorption of vitamin A from the vegetable. Vitamin A is an important nutrient for healthy skin, vision and immunity.
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