Many of us do not have to be “sold” on the benefits of avocados their silky texture and versatile flavor make them hard not to love. But when studies show that avocado-eaters are healthier overall than their counterparts, we feel justified in our love-affair with the green fruit. And the research may even convince some non-avocado-eaters to cross over to the other side.
Apart from that, avocados are also considered as one of the healthiest foods in the planet as they contain in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosporus, magnesium, and potassium. Avocados also contain fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness.
Here are health benefits of avocados: 
Maintain a healthy heart 
Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.
Lower cholesterol levels 
Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.
Control blood pressure 
Avocados are also a great source of potassium, which helps in controlling blood pressure levels.
Your Eye Health:
What is Lutein?
Lutein is a natural antioxidant that may help maintain eye health, as we get older.
According to the American Optometric Association, lutein and zeaxanthin are carotenoids that filter harmful high-energy blue wavelengths of light and act as antioxidants in the eye, helping protect and maintain healthy cells. Of the 600 carotenoids found in nature, only two are deposited in high quantities in the retina (macula) of the eye: lutein and zeaxanthin. Unfortunately, the human body does not synthesize the lutein and zeaxanthin it needs, which is the reason why daily intake through diet is essential to good nutrition and for maintenance of good eye health.
Good News! Avocados are a good way to get more lutein in the diet.
An ounce of avocado contains 81 micrograms of lutein. Lutein has been shown to be concentrated in the macula of the eye, and research suggests that it may help maintain healthy eyesight as we age. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient lutein in your diet.
Anti-Inflammatory properties 
Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.
Promote eye health 
Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.
Regulate the blood sugar levels
The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.
Prevent birth defects 
Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
Prevent birth defects
Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
Saturat Reduce strokes risk 
The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not
Protect against cancer 
Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.
Fight free radicals 
Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.
Anti-aging properties
Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
Skin Care.
The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
Weight gain 
The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.
Quick Tips: Will eating avocado really make my skin glow?
Packed with phytonutrients, avocados have become a darling of the diet world in recent years. Because they're rich in heart-healthy monounsaturated fat, the fruit has been shown to assist with everything from lowering cholesterol to reducing blood pressure.
And they're great when it comes to your waistline: Avocadoes are a great source of both insoluble and soluble fiber. The former keeps you regular, while the latter helps control appetite by making you feel fuller longer.
But when it comes to your skin, avocados contain a secret ingredient: Vitamin E. This nutrient is the key to improving your skin's health. Unfortunately, you shouldn't order a side of guacamole just yet. Eating them isn't necessarily the ticket to a clear, glowing complexion. "Avocadoes are more effective when applied directly to your skin, Los Angeles-based dermatologist and author of Feed Your Face. "That's because they contain fatty acids that help replenish the skin's natural protective barrier."
Worried about applying food to your face? Don't be. The great thing about avocadoes is that they're safe for all skin types they won't irritate dry skin or aggravate a sensitive complexion.
In fact, since avocado is an emollient, when applied topically, it can hydrate and even prevent dry skin. To reap the benefits of this super fruit, try using it as a moisturizing mask once or twice a week. Simply mash half an avocado and apply it directly to your face. For more hydration, add a teaspoon of honey, which traps moisture in your skin. Mix well and smooth on bare, clean skin with your fingertips. Leave it on for five to 10 minutes (you might want to wear an old t-shirt and lie down while you're waiting because the mixture can melt down your face and get messy). Rinse it off with warm water and pat your face dry. You'll immediately notice that your skin is smoother and more radiant.
Avocado oil, a common cooking oil, may also protect skin from sun damage. Treating skin with this oil prior to sun exposure reduced sunburns and inflammation, according a recent study in the Archives of Dermatological Research. Though it's not an excuse to skip the sunscreen, it might be another all-natural way to increase protection.
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