Although the number of calories in an avocado is high, but there is a surprising fact about the benefits of nutrition in it for health. There are some reasearch that proven avocado has benefits to prevent cancer also many people that proved avocado also can used as acne tratment. Calorie content in avocados are indeed high, because it comes from fat. But actually, the fat contained in avocados are classified as oleic monounsaturated fats. Oleic fatty acid, which is also known as Omega 9 fatty acids may reduce the risk of coronary heart disease. Rich fat content makes vitamin A contained in avocados are not easily damaged. The content of vitamin A and C make a good avocado as an antioxidant, an antidote to bad effects of free radicals.
There is also a research from University of Western Australia and Monash University that revealed avocado benefits for men's fertility. The research result shows, sperm that has antioxidants layer are easier to reach the ovum. Some of health benefits of avocado oil has also been proven to be real through scientific research. Avocado oil is known to increase the body's ability to absorb carotenoids contained in food. Carotenoids are fat-soluble compounds, and highly dependent on the presence of fat. And unfortunately, a lot of foods high in carotenoids, but very low in fat.
Avocado oil is high in unsaturated fatty acids are very good to deal with this. A study showed that adding avocado oil in foods can enhance the body's ability to absorb alpha-carotene, beta-carotene, and lutein up to 15 times more than that without the avocado oil. To know more health benefits, you should know avocado nutritional value below based on USDA National Nutrient data base.
Avocado nutrition facts
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 160 Kcal | 8% |
| Carbohydrates | 8.53 g | 6.5% |
| Protein | 2.0 g | 3.5% |
| Total Fat | 14.66 g | 48% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 6.7 g | 18% |
| Vitamins | ||
| Folates | 81 µg | 20% |
| Niacin | 1.738 mg | 11% |
| Pantothenic acid | 1.389 mg | 28% |
| Pyridoxine | 0.257 mg | 20% |
| Riboflavin | 0.130 mg | 10% |
| Thiamin | 0.067 mg | 5.5% |
| Vitamin A | 146 IU | 5% |
| Vitamin C | 10 mg | 17% |
| Vitamin E | 2.07 mg | 14% |
| Vitamin K | 21 µg | 17.5% |
| Electrolytes | ||
| Sodium | 7 mg | 0.5% |
| Potassium | 485 mg | 10% |
| Minerals | ||
| Calcium | 12 mg | 1% |
| Copper | 0.190 mg | 21% |
| Iron | 0.55 mg | 7% |
| Magnesium | 29 mg | 7% |
| Manganese | 0.142 mg | 6% |
| Phosphorus | 52 mg | 7% |
| Selenium | 0.4 µg | <1% |
| Zinc | 0.64 mg | 6% |
| Phyto-nutrients | ||
| Carotene-α | 24 µg | -- |
| Carotene-ß | 62 µg | -- |
| Cryptoxanthin-ß | 28 µg | -- |
| Lutein-zeaxanthin | 271 µg | -- |
Avocado calories content
Calories in every 1 fruit (all avocado varieties average) that has 7.1 oz of weight contain 322 calories. There is also a difference calories content between Californian avocados with Florida avocados. With the same weight of pureed avocados (8.1oz), Californian avocados has higher amount of calories (384 calories) compared with Florida that only contain 276 calories.
Avocados can be regarded as one of the oldest fruits in the world. But in fact, the avocado has a very high nutrient content. Besides containing carbohydrates and protein, it turns out avocado contains potassium, phosphorus, magnesium, calcium, zinc, folate and vitamin essential in it (read at avocado nutrition facts table above). Avocado is a fruit which is special, because it contains 20-30 times more fat than other fruits. The fat content can provide enough energy when consumed. Type of fat that contained is monounsaturated fat which is a powerful antioxidant that is a single, that is easily digested and useful for the body.
Benefits of avocado for health
Protect from cancer
According to one study, extracts of avocado can kill or stop the growth of precancerous cells that can lead to oral cancer. But the extract is also believed to have the same effect on other types of cancer. Efficacy of the fruit according to some researchers generated by the content of folate, vitamin C and E as well as antioxidants.
Lowering blood cholesterol
Avocados are a source of monounsaturated fats are good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.
Blood pressure control
Another benefit of avocado for health is to help maintain blood pressure, it is because the avocado contains potassium which can stabilize blood pressure, especially to prevent high blood attack. High blood attacks became one of the causes of stroke, a disease that makes the body unable to move half. But with the content of potassium in avocados, high blood attack, stroke or other blood circulatory disease stopper can be minimized.
Prevent anemia and heart attacks
In the avocado fruit contains copper and iron. Iron and copper are very helpful in terms of the formation of red blood cells, with frequent eating avocados can prevent blood loss or anemia. Avocados can also monitor your heart rate and maintain body nerve function to stay awake.
Benefits of avocado to prevent stroke
Avocados have a very high content of folate. The folate content of useful to prevent stroke. With lots of eating an avocado is the possibility of stroke will be minimized.
Better nutrition absorption
The study found that some types of nutrients can be absorbed better when eaten with avocado. In one study, when the participants consumed a salad containing avocados, they can absorb five times the amount of carotenoids (a group of nutrients including lycopene and beta carotene) than those who did not mix it with avocado.
Benefits of avocado for beauty
Fruit which has scientific name Persea americana contains oils that can nourish the skin. The content of essential fatty acids, vitamins C, E and other nutrients can function as an antioxidant, antibacterial and anti-wrinkle effects to create beautiful and youthful skin.
Avocados are also able to prevent the growth of bacteria on the skin that causes acne, and moisturize and protect skin from dryness. Besides avocados can counteract bad effects of ultraviolet light and suitable for all skin types, including sensitive skin problems to treat. Avocado skin contains oils that can be used as a moisturizer. Clean your face, then gently rub the inside of the avocado skin on the entire face. Let stand about 15 minutes, then rinse with warm water, followed by cold water. Skin becomes more moist and soft.
If you want to get more information about avocado nutrition, benefits for health and so on. You may ask a nutritionist to makes you consume the right portion, because however, too much consumption is also not good for helth too.
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