One of the foods that you should not forget to include in your diet. Avocados, besides being delicious and very versatile in cooking, are rich in many nutrients very beneficial to our health. They contain a great variety of vitamins (including essential vitamins A, B6, C, E and K), high amounts of antioxidants, lutein, monounsaturated fats, magnesium and fiber. A medium-sized avocado has about 250 calories, which is a good part of our recommended daily calorie intake. So although avocados are very beneficial to our health, this does not mean that we necessarily have to eat a huge amount on a daily basis. As part of a healthy diet, eating a small avocado several times a week will allow you to take full advantage of its benefits. Reasons why you should eat avocado frequently:
1. The risk of heart disease is reduced.
Avocados are very beneficial to our cardiovascular system because of its low saturated fat content and its high unsaturated fat content. Excessive consumption of saturated fat increases LDL (“bad” cholesterol) and triglycerides, while consumption of unsaturated fats can help reduce LDL cholesterol, maintain HDL (“good”) cholesterol, and potentially improve your sensitivity To insulin. They are rich in antioxidants, such as carotenoids or phenols, which can help prevent inflammation and oxidative stress in blood vessels.
2. Helps you maintain a healthy weight and promotes weight loss.
Including avocados at meals helps keep the feeling of satiety longer, and therefore reduces the need to snack between hours. This is due to its high fiber content, approximately 14 g per avocado. Studies have found that those who consume more avocado have smaller waistlines and a lower body mass index (BMI).
3. It reduces the risk of cancer.
Avocados are rich in phytochemicals, such as xanthophylls or phenols, which may help prevent cancer. Several studies have associated consumption of some of the phytochemicals present in avocados with decreasing rates of oral cancer, breast cancer and prostate cancer.
4. Anti-aging effect
Avocado consumption will protect the skin and eyes from aging. Lutein and zeaxanthin are compounds found in avocados that appear to delay age-related ocular deterioration and thus prevent vision problems. These two nutrients also act as shock absorbers against the oxidative damage of UV light, which prevents the aging of the skin.