The benefits of avocado

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Avocado is the only fruit that contains a significant amount of beneficial monounsaturated fatty acids (MUFA). Avocado is a natural and nutrient-rich product that contains about 20 vitamins and minerals. [source](https://www.google.com/url?sa=i&source=images&cd=&ved=&url=https%3A%2F%2Fwww.haifa-group.com%2Fnode%2F4044&psig=AOvVaw1AM3DT6nbnZE_CkNRNf2t0&ust=1568495577687659)

In this article, we will look more closely at the possible health benefits of eating avocados. To maintain balance, we will also consider possible health risks. Eating a diet rich in fruits and vegetables has long been associated with a reduced risk of many lifestyle-related diseases. Numerous studies have shown that a predominantly plant-based diet that includes foods such as avocados can help reduce the risk of obesity, diabetes, heart disease and overall mortality, while contributing to healthy complexion and hair, increased energy and loss of weight in general Avocado is an excellent source of vitamins C, E, K and B-6, as well as riboflavin, niacin, folic acid, pantothenic acid, magnesium and potassium. It also contains lutein, beta-carotene and omega-3 fatty acids. Although most of the calories in avocados come from fat, don't be afraid! Avocados are full of healthy fats that help you stay full and healthy. When you consume fat, your brain receives a signal to quench your appetite. Eating fat slows the breakdown of carbohydrates, which helps maintain a stable level of blood sugar. Fat is necessary for every cell in the body. Eating healthy fats promotes skin health, improves the absorption of fat-soluble vitamins, minerals and other nutrients and can even help boost your immune system. Avocados contain 25 milligrams per 25 grams of natural plant sterol called beta-sitosterol. Regular intake of beta-sitosterol and other plant sterols helps maintain healthy cholesterol levels. Avocados contain lutein and zeaxanthin, two phytochemicals that focus especially on eye tissues, where they provide antioxidant protection, which helps minimize damage, including ultraviolet light. Since monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet can help reduce the risk of age-related vision degeneration. Half of an avocado provides approximately 25 percent of the recommended daily intake of vitamin K. This nutrient is often overlooked, but is important for bone health. Vitamin K is often eclipsed by calcium and vitamin D when we think of nutrients that are important for maintaining healthy bones, however, by eating a diet with enough vitamin K, you can maintain healthy bones by increasing the absorption of calcium and reduce the loss of this mineral. Adequate intake of folic acid from food has shown prospects of protection against cancer of the colon, stomach, pancreas and cervix. Although the mechanism of this apparent risk reduction is currently unknown, researchers believe that folic acid protects against unwanted mutations in DNA and RNA during cell division. Avocados can even play a role in cancer treatment, as some studies show that phytochemicals extracted from avocados can selectively inhibit the growth of precancerous and cancerous cells and cause their death, while stimulating the proliferation of immune cells called lymphocytes It has also been shown that these phytochemicals reduce the chromosomal damage caused by cyclophosphamide, a chemotherapeutic drug. Folate is extremely important for a healthy pregnancy. Adequate intake reduces the risk of spontaneous abortion and neural tube defects. A recent study conducted at McGill University found a 30 percent higher incidence of several birth defects in lactating mice conceived using sperm from folate-deficient mice compared to mice conceived using sperm from mice with normal folate levels. Foods that contain high levels of folic acid can help reduce the risk of depression, because folic acid helps prevent the accumulation of homocysteine, a substance that can interfere with blood circulation and the supply of nutrients to the brain. Excess homocysteine ​​can also affect the production of serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. Despite the creamy texture, avocado actually contains a lot of fiber, approximately 6-7 grams per half fruit. Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract and reduce the risk of colon cancer. A normal amount of fiber promotes regular bowel movements, which are crucial for the daily elimination of toxins through bile and feces. Recent studies have shown that dietary fiber can also play a role in the regulation of the immune system and inflammation. Substances called saponins, which are found in avocado, soy and other plant products, are associated with the relief of knee osteoarthritis symptoms, and other studies plan to determine the long-term effects of isolated extracts. Avocados contain substances with antimicrobial activity, especially against E. coli, the main cause of food poisoning. According to the program of the Department of Internal Medicine and Nutrition Sciences at the University of Kentucky, high fiber intake is associated with a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases. It has also been shown that increasing fiber intake reduces blood pressure and cholesterol, improves insulin sensitivity and increases weight loss in people with obesity. Researchers have discovered that avocado seed husks contain compounds that can help kill viruses, fight heart problems and treat cancer.
Originally posted here: https://steemit.com/naturalmedicine/@malenagarcia/the-benefits-of-lemon