The benefits of avocado are known worldwide, although most of the time only its content of healthy fats is mentioned. Therefore, we delve deeper into the subject to explain 10 of the benefits it provides for people’s health and well-being.
PUBLICIDAD
• Helps protect the eyes: According to an article from the National Library of Medicine (USA), it has a very high content of lutein, an antioxidant that accumulates in the retina and lens of the eye, helping to protect them from damage caused by ultraviolet light. In addition, its nutrients help combat specific conditions such as macular degeneration and diabetic retinopathy.
PUBLICIDAD
• It can help control weight: It works very well as a healthy alternative to saturated fats and trans fats, which are associated with a higher risk of weight gain and chronic diseases. Although it provides many calories, Healthline highlights that its high fiber content promotes satiety. And people who consume more fiber tend to have a healthier weight than those who do not.
• Improves mood: WebMD highlights the impact that avocado can have on mood. One of the reasons is that it provides at least one-third of the folic acid that the body needs daily, and people with very low levels of vitamin B have a higher risk of suffering from depression. This vitamin plays an important role in the production of some chemicals that help regulate mood.
• Energizes the body: It is an excellent natural source of energy, mainly due to its calorie content. Additionally, this fruit is rich in other nutrients that contribute to energy production, such as B-complex vitamins, which play a central role in the metabolism of carbohydrates, proteins, and fats. These vitamins help break down food into smaller molecules that the body can use as fuel.
• Contributes to heart health: Studies highlight that it helps protect the heart and cardiovascular system, as it is rich in monounsaturated fats, such as oleic acid, which helps reduce LDL (bad) cholesterol levels in the blood and increase HDL (good) cholesterol levels. The American Heart Association states that two servings of avocado per week can help reduce the risk of coronary heart disease and strokes.
• Protects the brain: Studies indicate that its nutrients help protect the brain, preventing neurodegenerative diseases. Oleic acid, for example, has shown to have anti-inflammatory and antioxidant effects, which can protect brain cells from oxidative stress and inflammation, processes that are involved in the development of neurodegenerative diseases such as Alzheimer's and Parkinson's.
• Strengthens bones: It is rich in vitamin K, a key nutrient for bone health. Vitamin K plays a fundamental role in calcium metabolism, helping to deposit calcium in bones and tissues, which contributes to strengthening bone structure and preventing age-related bone loss. Similarly, this vitamin can help reduce the risk of bone fractures by improving bone mineral density and bone strength.
• Helps regulate blood sugar levels: Its nutritional profile, rich in healthy fats, fiber, and other nutrients, makes it a very good alternative to maintain stable blood glucose levels throughout the day. Verywell Health highlights that this fruit provides benefits to people who want to prevent or control type 2 diabetes, as its consumption is associated with lower levels of glucose and insulin and lower rates of incidence of type 2 diabetes.
• Improves digestion: It is an excellent source of fiber, essential for healthy digestion, as it helps promote regular bowel movements and prevent constipation. Additionally, it acts as a prebiotic, feeding beneficial bacteria in the gut and promoting a balanced intestinal microbiome. Furthermore, its fats help lubricate the digestive tract and facilitate the passage of food.
• Helps with skin care: UCLA Health mentions the importance of avocado in skin care. According to some studies, its consumption helps increase skin flexibility and firmness. It is rich in vitamin C, which stimulates collagen production, a key protein for skin health. Whether applied directly as a mask, in skincare products like creams and lotions, or consumed as part of the diet, avocado has these positive effects.
Guacamole
The avocado is the main ingredient of guacamole, a pre-Hispanic sauce that the Aztecs or Mexicas used to call ahuacamolli. It comes from Nahuatl, from the words ahuacatl, which means avocado, and molli, which means sauce or mole, that is: avocado sauce or mole (which in turn means testicle).
Before the Spanish conquest, the ingredients of this mole were avocados, tomatoes and chilies, which were mashed in molcajetes. Later, other ingredients were added such as: onion, garlic, salt, and lemon juice.
By the way, Mexico, the top producer of avocados in the world, exports more than 100 thousand tons of this product to the United States during the Super Bowl season alone, which are consumed in the form of guacamole.