Avocado
HEALTH CARE - Avocados are included in the category of one of the
superfoods. That means this soft-textured fruit has a lot of nutrients that are
good for the body. The nutritional content in avocados includes potassium,
magnesium, lutein, carbohydrates, protein, folate, and it is also rich in
various vitamins.
The benefits of
avocado for health cannot be separated from the various contents of this
superfood fruit. It turns out, according to Verywell Fit, in 100 grams of
avocado without seeds and skin, there are:
Fat: 14.7 grams
Carbohydrates: 8.5 grams
Sugar: 0.7 grams
Calories: 160
Sodium: 7 mg
Fibre: 6.7 grams
Protein: 2 grams
What's more, avocados
are also low in sugar but rich in fat and fibre. Don't worry; the fat it
contains is good, namely monounsaturated fat. Meanwhile, 100 grams of avocado
contains vitamins and minerals that are good for meeting daily nutrition. These
include vitamin K, vitamin C, B5 and B6, vitamin E, folate, potassium, zinc,
manganese, iron, betaine, magnesium, calcium, choline, copper, and phosphorus.
9 Benefits of Avocado for Heart Health
Based on research,
daily consumption of avocado can prevent and reduce the risk of heart disease.
Not only that, but avocados can also be helpful as a substitute for healthy
fats in the heart diet, you know!
Well, curious about the exclusive benefits of this one
superfood for your heart health? Come on, see the following explanation!
1. Lowers Cholesterol and Bad Fat
Rich in monounsaturated fats, avocados play a good role in
fighting total cholesterol and bad fat (LDL) levels while increasing the body's good fats
(HDL).
2. Preventing Heart Disease Naturally
The content of monounsaturated fatty acids in avocados can
make the heart always maintain a healthy state while reducing the risk of heart
disease. Regular consumption of avocado will reduce harmful cholesterol levels
in the body by up to 13.5 mg/dL. This means the body will be better at cleaning
blood vessels so that the risk of heart disease decreases significantly.
3. Prevent Hypertension
The high potassium and monounsaturated fatty acids in
avocados make this fruit often recommended for preventing Hypertension. No
wonder many nutrition experts recommend adding avocado to the diet, especially
the hypertension diet or Dietary Approach to Stop Hypertension (DASH).
4. Prevent Stroke Risk
The potassium content in avocados plays a good role in
regulating the body's acid-base balance, protein synthesis, and carbohydrates
in the body. While vitamin E it can help lower cholesterol oxidation. Both of
these play an essential role in preventing heart attacks and strokes.
5. Reduces Blood Sugar Levels
The high healthy fat content in avocados will help you feel
full longer. As a result, the desire to consume excess food will be reduced,
and the calorie intake in the body will be maintained. This news is undoubtedly
a breath of fresh air for those who have problems with being overweight and
want to get the ideal body weight.
Moreover, unlike other fruits that can quickly increase
blood sugar levels, avocados will not instantly make blood sugar spikes. Even
the good fats in avocados help reduce your blood sugar levels. Best!
6. Combat Free Radicals
The content of vitamins C and E in avocado acts as an antioxidant
that can prevent cell damage due to free radical oxidation. Vitamin C helps the
growth and repair of tissues throughout the body. While vitamin E plays a role
in lowering cholesterol levels, blood pressure, and the risk of heart disease.
7. Prevent Stress
Rich in folic acid, avocados help prevent excess
homocysteine in the body, blocking blood and other nutrients from getting to
the brain. When there is an excess of homocysteine, the production of the
hormones serotonin, dopamine, and norepinephrine in creating a good mood,
relaxation for sleep quality and appetite will be disturbed. As a result, the
pressure increases and causes stress.
8. Prevents Damage to Blood Vessels
The folic acid content in avocados is also beneficial in
reducing body homeostasis when combined with vitamins B6 and B12. This will undoubtedly
help you to always maintain a healthy heart and prevent sudden heart attacks.
Because homocysteine can increase stress, plaque and damage to blood vessels
in the body.
9. Prevent Diabetes
The oleic acid in avocados can lower LDL cholesterol while
increasing HDL cholesterol. Maintaining cholesterol levels is essential for
people with diabetes. Because they have a higher risk of heart disease.
Consuming monounsaturated fats can also help improve insulin function and blood
glucose.
So, do you know why avocado is a superfood? You also know why the benefits of avocado are very good for the health of the body, especially the heart.
