From salad toppings to smoothies and desserts, avocados often stand out as one of the most healthy additions to a diet. Also known as Persea americana, avocado is a nutritional powerhouse, encompassing healthy fat, potent antioxidants and almost 20 different essential vitamins and minerals.

What you need to know:

Why is avocado a superfood?
Potential health benefits of avocados

Why is avocado a superfood?

The benefits of avocados are demonstrated by their high-nutrient profile, including essential components such as fiber, vitamin C, vitamin E, vitamin B6, potassium, and folate. Regular incorporation of avocados into your diet will keep your nutrients level high. A regular intake of healthy nutrients is absent in many modern diet habits, which is why numerous people consider avocado a superfood.

Here is a detailed list of the nutritional content of a 201-gram avocado.

Calories: 322 Kcal
Fat: 30 grams
Carbs: 17 grams
Fiber: 14 grams
Protein: 4 grams
Vitamin E: 28% of the daily intake value
Vitamin C: 22% of the daily intake value
Vitamin K: 35% of the daily intake value
Potassium: 35% of the daily intake value
Folate: 35% of the daily intake value

Potential health benefits of avocados

Here are some health benefits of avocados that you can get by incorporating them into your diet.

Benefits for eye health

One of the major benefits of avocado is that it contains carotenoids, lutein and antioxidants such as Zeaxanthin that are highly beneficial for your eyes. Lutein protects older individuals from cataracts and muscular degeneration, making it an important addition to elderly family members’ diets.

Preventing cancer

Avocados also help lower the risk of prostate and breast cancer. With both carotenoids and monounsaturated fats combined with glutathione (antioxidant), the fruit is well-equipped to protect the cells from the dangerous effects of free radicals. Compounds in avocados can look for cancerous and pre-cancerous oral cancer cells, which they can combat without harming healthy cells. However, more research is required for a detailed study in this field.

Lowering cholesterol and triglyceride levels

Avocados are high in beta-sitosterol, compounds that can lower high cholesterol levels. The vitamins C and E in them reduce the oxidation of LDL cholesterol. Thus, eating an avocado a day can keep high cholesterol at bay.

Helps absorb nutrients from plant foods

Certain nutrients are absorbed better when eaten with avocado. They are a good source of energy and contain a large number of vitamins and minerals. You get almost 5 times the carotenoids when you add them in salads. A little avocado oil in either salad or salsa sauce can also increase the antioxidant absorption by 2.6 to 15-fold.

Skin benefits

Avocado fruit benefits your skin’s health, as it contains monounsaturated fats. Monosaturated fats play a vital role in maintaining good moisture levels in the epidermal layer of your skin, which is responsible for soft skin. Regular consumption of monounsaturated fats can lower sebum production, enabling you to manage oily skin and blackheads. Avocados are also a primary ingredient in the preparation of skin and hair masks.

Incorporate avocados into your diet to adopt a delicious and nutritious way of supporting your overall well-being.

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