The Many Marvelous Health Benefits of Avocados

Whether you love avocados sliced with eggs on toast or in a guacamole dip, the health benefits of this nutrient-dense food are hard to beat. Avocados are a healthy food and offer nearlynearly 20 different vitamins and minerals, in addition to phytonutrients and an abundance of dietary fiber. Although avocados are high in fat, they contain monounsaturated fat, which can help reduce your risk of chronic diseases.

Avocados are a dark-green to purple-black pear-shaped fruit with rough skin. Under the thick skin is a large pit surrounded by a buttery pulp that's creamy in texture. Originating in southern Mexico and Columbia around 7,000 years ago,80 varietiesof avocados now grow in California, with the Hass avocado the most common.

One whole avocado, weighing 201 grams, contains17 grams of carbs. That's 6 percent of your recommended daily value (DV). Carbohydrates are used by your body for energy to fuel your brain, heart, nervous system and muscles.

The recommendation from theDietary Guidelinesis for adult men to consume 28 to 33.6 grams of fiber daily and women, 22.4 to 28 grams, depending on age. Avocados are an excellent source of both soluble and insoluble dietary fiber totaling14 gramsin each avocado.

A study published inNutrientsin 2016 compared the fiber content of more than 30 fruits and vegetables. Researchers found thatavocados excel as the food source with high amounts of both soluble fiber—2.1 percent by weight — and insoluble fiber — 2.7 percent by weight. Findings also indicate that, compared to other fiber sources, avocado contains a lower level ofphytates and oxalates. Phytates and oxalates are often called anti-nutrients because they inhibit the absorption of calcium, iron and other minerals.

Fiber provides bulk that contributes to the health of your digestive system by helping to prevent constipation or diarrhea. In addition, fiber helps keep your blood glucose, blood pressure and cholesterol levels in check, according toDietitians of Canada.

For optimum health, theDietary Guidelinesrecommends that 10 to 35 percent of your daily calories come from protein. With4 gramsof protein, avocado is a good source and hasone of the highest amountsof any fruit.

Avocado contains some of each of the9 essential amino acids蛋白质所必需的过程。Proteinforms the structural and functional components of your cells and is necessary for your energy, muscles, nervous system and the health of your skin, hair and nails.

Avocados are high in fat, with29 gramsper avocadoor about half of your DV in one fruit.Dietary Guidelinesrecommends your daily intake of fat should be between 20 and 35 percent of your calories. Fats are needed to help your body absorb the fat-soluble vitamins A, E and K in avocados. In addition, fat provides energy and assists your body in many basic metabolic functions.

Some of the fat in avocados is saturated fat, for an average of4.3 grams. The USDA has set an upperlimit for saturated fatintake atless than 10 percentof your daily calories. However, theAmerican Heart Associationrecommends a lower limit of 5 to 6 percent of calories, which is about 13 grams of fat per day, especially if you have a heart condition.

The good news is, of the29 gramsof total fat in an avocado, 20 are monounsaturated. Monounsaturated fatty acids are healthy fats that can help regulate and maintain cholesterol levels andlower your risk of cardiovascular diseaseand stroke.

Read more:What Are the Functions of Fat in the Diet?

Monounsaturated fats contain the antioxidantvitamin E.One avocado provides14 percentof your DV for vitamin E你的免疫功能,这是重要的。在一个ddition, numerous studies have investigated the association of vitamin E with neurodegeneration.

One such study, published in the journalNutrientsin 2014, found that vitamin E may improve cognitive performance due to its ability to protect against free radicals. The review highlights the importance of vitamin E to support healthy brain function and suggests that vitamin E may help to delayAlzheimer's diseaseand related degenerative declines.

Avocado provides agood source of many B vitamins, especially:

• Niacin for your muscles, nerves and heart function,22 percent DV
  

• Pantothenic acid for the synthesis of protein, carbohydrates and fat,

  28 percent DV

• Vitamin B6 for brain function,

  26 percent DV

• Lesser amounts of riboflavin and thiamine
  

Avocado is good for your eyes, supplying293 international unitsof vitamin A, includinglutein and zeaxanthin. Lutein and zeaxanthin have been shown to reduce the risk of chronic eye diseases, including AMD and cataracts, according to theAmerican Optometric Association. Avocado also contains 34 percent DV for the antioxidant vitamin C to help your immune system function properly. Additionally, the42 microgramsof vitamin K in an avocado , or 53 percent DV, is necessary for the coagulation of your blood.

Read more:How Much Vitamin C Can the Body Absorb?

Potassiumis a beneficial electrolyte that's essential for your muscles, including your heart and many other body processes. An avocado provides975 milligrams, much more than abanana. Avocado also provides 19 percent of your DV for copper, which is important for the formation of red blood cells and iron absorption. Other minerals found in avocado are: magnesium, with 15 percent DV; manganese, with 14 percent DV; and phosphorus, iron and zinc.

Read more:What Is the Purpose of Potassium in the Human Body?