Eating avocados regularly has many health benefits. You should use an average of half a fruit a day, preserved to guarantee the best quality.
Avocado is a fruit with a high nutritional value. It has become a familiar food for people with healthy eating habits, protecting and promoting health. Avocados can be processed in many different ways, such as eating whole pieces, mixing, mixing salads, making tea, making ice cream, making cakes, making sushi…
The nutritional composition of the avocado depends on the variety of avocado, the soil, the season and the maturity of the tree. In which the Persea Americana variety was studied, 100g of avocado pulp has 15g of fat, mainly Mufa and Pufa; 8.5 g of carbohydrates (6.8 g of fiber) and 2 g of protein. On average, 100 g of avocado provide about 160 kcal, 14% of the body’s daily potassium needs. In addition, extracts from avocado pulp, seeds and leaves also produce substances with antioxidant activity, against cancer cells such as carotenoids, phenols, furanone derivatives, etc.
According to the Center for Clinical Nutrition, Hospital K, cancer cell lines inhibited by avocado extracts (leaves, peels, pulp, seeds) have been shown in vitro to include breast cancer. , colon, liver, lung, larynx, blood cancer, esophagus, mouth, ovary. and the prostate. The extracts by different mechanisms act on cell division, contributing to the antitumor activity of whole avocado. Clinical studies have shown that the mufa in avocados reduces the risk of prostate cancer in men. For other types of cancer, clinical research is limited.
In vitro studies have demonstrated the antioxidant capacity of the active ingredients present in avocados such as: phenolic compounds (including phenolic and hydroxycinnamic acids, flavonoids and concentrated tannins), carotenoids, α, β, γ and δ-tocopherols, acetogenin, mufa and pufa Studies have also shown that leaf, bark, and seed extracts have higher antioxidant capacity than the pulp. However, these antioxidants need to be studied further to understand their toxicity and efficacy in humans.
With a high content of unsaturated fats, especially mufa, and a lot of fiber, avocados are very beneficial for heart health. Including avocados in a balanced diet helps prevent cardiovascular diseases caused by low cholesterol levels. Overweight and obese patients eating reduced fat in combination with avocado will help lower total cholesterol and LDL-C and low-density lipoprotein. A 2018 meta-study found that an avocado-based diet increased HDL cholesterol, which is beneficial for the heart.