Avocado Benefits: Fighting Cholesterol with Healthy Fat
Nature is amazing for every super fruit provided. Those super fruits contain amazing nutrients that we need for our body’s development. One of those amazing super fruit is avocado. This fruit can be found in its tree which is known as Persea Americana. Avocado is unique and amazing as it is rich in calories and useful minerals for everyone regardless the health condition. Let’s find out more about this super fruit and experience the avocado benefits in your life.
The Popular Hass Avocado
Hass avocado is the most popular avocado. This kind has bumpy skin with dark green color. The skin is dark-purplish black when it is still ripe and it turns to have white-green inner fruit as it is ready to serve. It is a large avocado that can reach 200 to 300 grams for its weight. Like the other kinds, Hass avocado is rich in vitamin C, E, and B, folic acid, potassium and healthy fats for sure. So, you can enjoy benefits of avocado as usual.
Avocado Nutrition Facts
To find out more avocado uses, let’s learn the nutrition facts of avocado. As it has been mentioned previously, avocado is rich in minerals, healthy fat, and folic acid. Potassium available in avocado is much higher than a banana. It is amazing, isn’t it? In every 100 grams avocado, you can find an abundance of nutrients that include 26 % vitamin K, 20% folate, 17% vitamin C, 14% potassium, 14% vitamin B5, 13% vitamin B6, and 10% vitamin E. Minerals like manganese, magnesium, iron, copper, zinc, and phosphorus are available in small amounts. The other vitamins like vitamin A, thiamine or B1, riboflavin or B2 and niacin, or B3 present in this amazing fruit.
One of avocado benefits is maintaining your digestive system. Fiber available in this super fruit. Fiber is abundant in avocado. It has been mentioned previously that there are 7 grams of fiber in every 100 grams serving. 25% is soluble fiber, which is friendly for your intestine. By consuming avocado regularly, the amount of blood sugar can be lowered. As the blood sugar is lowered, you can avoid the risks of various diseases. Besides, fiber will maintain your digestive system.
Avocado Benefits for Lowering Cholesterol
What about the calories? The avocado contains 160 calories, 15 grams healthy fat, and 2 grams protein in every 100 grams serving. In 9 grams carbohydrate, 7 grams of them are fiber. So, you should not worry to include it in your diet plan. You can enjoy uses of avocado for your diet because avocado does not have sodium or cholesterol. Besides, the saturated fat in avocado is very low.
Fat is one of the nutrients available in avocado, but it doesn’t mean avocado is not healthy. Avocado is super healthy. The fat in the avocado is monounsaturated fat that helps you lowering bad cholesterol. Besides, avocado lowers triglycerides, blood pressure, and inflammatory markers in your body. A study has ever been conducted that involves 8 people that are split into several groups. One group eats avocado while the other doesn’t. The researchers record the development of their blood markers gradually and it shows amazing results that prove benefits of avocado.
Those who eat avocado have their cholesterol levels reduced significantly. Besides the cholesterol levels, the blood triglycerides are reduced up to 20% as well as the LDL cholesterol which is lowered up to 22%. Good cholesterol or HDL is increased up to 11%. This impressive result has proven uses of avocado for our health. How can we enjoy avocado for our daily menu?
Avocado Serving Suggestion
You can ripen the avocado by storing this super fruit at room temperature for 4 or 5 days. Once avocado yields to gentle pressure, you can eat it or keep it in the refrigerator. You can make avocado puree and mix it with pasta. Avocado can be extracted to get the oil. Then, use the avocado oil to substitute for oil or butter. Avocado can be sliced and added to your sandwiches. Avocado juice can be a great beverage as well. Some restaurant often provides an avocado menu like avocado egg rolls or avocado fries. Be careful in choosing the menu because sometimes the fat and calories are increased.