Packed with more than 20 vitamins and minerals, avocados are one of the world’s healthiest foods. Avocados are high in potassium as well as vitamins A, E, and D. Additionally, we’re sure you’d be happy to learn that avocado oil has been found to have the highest concentration of monounsaturated fats, which are the “good fats” in our diets.
The antioxidants and beta-sitosterol found in avocados help to reduce the risk of heart disease and cancer, while maintaining eye health in aging adults. Avocados are also rich in monounsaturated fats, which help balance cholesterol levels. An essential nutrient for bone and cardiovascular health, the magnesium found in an avocado is also known to reduce migraines and prevent type II diabetes.
The Omega-3 Fatty Acids in avocados may reduce inflammation, high cholesterol, high blood pressure, depression and arthritis. Lastly, avocados contain soluble fiber and foliate, both of which aid in improving overall heart health.
Avocados are rich in:
- Monounsaturated Fats: Monounsaturated fats are considered the good fats in our diet. Oleic acid is the monounsaturated fats in avocados and avocado oil. Research has shown that monounsaturated fats help reduce the “bad” cholesterol LDL and help raise the “good” cholesterol. The Mediterranean diet is composed of monounsaturated fats which research has shown to be a healthy lifecycle.
- Antioxidants: Diets rich in antioxidants are documented to reduce the risk of cancer and heart disease. Antioxidants protect and repair our cells from being damaged by free radicals.
- Magnesium: An essential nutrients for healthy bones, the cardiovascular system, (regulation of blood pressure and cardiac rhythms) prevention of migraines, and prevention of type II diabetes.
- Beta-Sitosterol: Along with peanut butter, cashews, almonds, peas and kidney beans, avocados are one of the best sources of beta-sitosterol, a so called phytosterol, from whole foods. Phytosterol is the plant equivalent of cholesterol in animals. Because beta-sitosterol is so similar to cholesterol, it competes for absorption with cholesterol in our bloodstream. Beta-sitosterol also appears to inhibit excessive cell division, which may play a role in preventing cancer-cell growth. In both animal and laboratory studies, this phytonutrient helps reduce the risk of cancer.
- Omega-3 Fatty Acid: Also known as polyunsaturated fatty acid, omega-3 fatty acid is essential to human health. Omega-3’s are not manufactured by the body but in the foods we chose in our diet. Diets rich in Omega-3’s are shown to reduce the risk of inflammation, high cholesterol, heart disease, blood pressure, diabetes, depression, arthritis and many other health conditions.
- Lutein: Lutein is an antioxidant that research has shown to help maintain good eyesight as we age.
- Folate: One cup of avocados contains 23 percent of the daily value for folate. Various studies have shown a correlation between diets high in folate and a reduced risk of cardiovascular disease and stroke.
- Fiber: Avocados have the most soluble fiber-the best fiber for lowering cholesterol, than any other fruit.