Avocado: 10 powerful benefits and virtues of this healthy fruit

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The lawyer has many health benefits and virtues. In addition to being rich in fiber and antioxidants, it promotes weight loss and calms hunger. Discover 10 great reasons to incorporate this food into your diet.

1. Avocado: a fruit rich in benefits and promoting weight loss

Although caloric, avocado could promote weight loss by calming hunger, according to a recent scientific study. In fact, avocados contain oleic acid, a fat that activates the part of the  brain linked to the feeling of satiety, thus curbing cravings and allowing better control of hunger. Moreover, unlike other fruits, avocado has very little carbohydrate.

A 100g serving of avocado provides:

  • 160 calories
  • 15 g of fat (including 2 g of saturated fat)
  • 9 g of carbohydrates (including 7 g of fiber)
  • 2 g of protein

Avocado provides vitamin B6, C and E and contains lower amounts of magnesium, iron, zinc, phosphorus, and vitamin A. Although it tends to be considered a vegetable, avocado is a fruit from a tropical tree of the lauraceae family.

Discover the many other health benefits of this tasty food over the next few pages.

2. Avocados are high in fiber and promote healthy digestion

Half a avocado contains 3.4 g of  soluble and insoluble fiber. These fibers are essential for the proper functioning of your digestive system, in addition to helping to stabilize your blood sugar level.

3. The lawyer to counter the diseases of the eye

Avocado is a good source of lutein, an  antioxidant  to counter certain diseases of the eye, including macular degeneration. The avocado also provides zeaxanthin, an element that also plays a leading role in eye health.

4. A food rich in folate

Half a lawyer provides 81mg of folate, a nutrient that lowers the risk of birth defects in newborns. If you are pregnant or planning to become pregnant, be sure to consume the recommended daily amount of folate.

5. The lawyer is good for the health of your heart

In addition to providing a sense of satiety, the oleic acid present in avocado could help lower your cholesterol levels. The avocado contains beta-sitosterol, a plant sterol that helps to slow the absorption of cholesterol in the intestine. In a study, subjects whose diet gave a large place to the lawyer saw their rate of “bad” cholesterol decrease.

In addition, the folate in avocado may help reduce the risk of heart attack and heart disease. If there is a history of heart problems in your family , eating avocado as part of a healthy lifestyle could help keep your heart healthier. Other risk factors for heart disease include smoking and being overweight.

Combined with its high folate content, the cholesterol lowering effect of avocado may contribute to better heart health. Finally, avocado is rich in monounsaturated fats good for the heart.

6. Avocados facilitate the assimilation of carotenoids

Combining avocados with foods containing carotenoids would help your body better absorb them. Recall that carotenoids found especially in fruits and vegetables contribute to the protection of epithelial tissues and the immune system.

This is because carotenoids are fat-soluble, that is, they are soluble in fats, especially those of this fruit. Because of its high content of monounsaturated fatty acids, avocado facilitates the assimilation of carotenoids found in other foods. To refuel carotenoids, try adding avocado slices to a salad of fruits and vegetables.

7. Avocados help stabilize your blood sugar

Rich, creamy and containing monounsaturated fats, the avocado slows digestion. This fruit also helps prevent blood sugar from rising sharply after a meal. Try swapping the butter, margarine or mayonnaise with a puree of this creamy fruit. To prevent it from oxidizing too quickly, spray it with cooking oil spray or lemon juice, and wrap its flesh in plastic wrap.

8. Avocados are an excellent source of potassium

Avocados indeed count more potassium than bananas. One serving of 100 grams of avocado provides 485 mg of potassium, while the same amount of bananas provides 358 mg.

9. Avocado and soy extract to reduce the symptoms of osteoarthritis

Some scientific studies also argue that the avocado extract and soy could reduce the symptoms of osteoarthritis.

10. Lawyers to better guard against cancer?

Some research suggests that avocados may prevent certain types of cancer, including prostate cancer. Some studies suggest that  glutathione, an antioxidant found in this fruit, could also promote protection against cancer. However, recent studies seem to question its protective effects against cancer. Further scientific studies are therefore needed to conclude and rule on the anti-cancer properties of avocado.

In any case, avocado is a healthy way to add flavor and texture to your dishes. Put some slices in a salad, in a sandwich, or enjoy it as guacamole. The avocado is always eaten raw, because it becomes bitter to cook. This does not preclude adding it to a hot dish like a spicy sauce to pour over pasta.

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