11 scientific facts about the benefits of avocados for humans and possible harm

Avocado is unique in that it contains few carbohydrates, but is rich in healthy fats.

According to scientists, avocado is extremely beneficial for the human body. It helps to combat obesity, provides prevention of malignant neoplasms, improves the health of the skin and almost all body systems. With regular use, there is even an increase in life expectancy.

11 beneficial properties of avocado

Below are the main facts about the benefits of avocados, scientifically proven.

1. Rich composition

There are different types of avocados, which differ in shape (oval or rounded), color (from green to black shades) and weight (from 200 grams to 1.5 kilograms).

The energy value of one medium-sized fruit (200 grams) is about 320 calories and contains the following nutrients:

• Fats – 30 grams;
• Carbohydrates – 17 grams;
• Fiber – 14 grams;
• Proteins – 2.5 grams.

Avocado has a rich vitamin and mineral composition. One medium fruit (200 grams) contains:

Avocados also contain small amounts of copper, iron, zinc, manganese, phosphorus, magnesium, vitamins (A, B1, B2, B3), carotene, omega-3 fatty acids, lutein, pantothenic and oleic acids.

It is important to note that despite the fairly high calorie content, avocados contain extremely useful groups of fats that provide building blocks to all cells of the body and normalize cholesterol levels in the blood.

Avocados, as already mentioned, are one of the main natural sources of potassium in the world. Potassium helps to reduce blood pressure, which is one of the leading risk factors for coronary heart disease and myocardial infarction, strokes, and inhibition of kidney function.

Oleic acid in the composition of fruits contributes to the suppression of chronic inflammation and has a negative effect on the genes responsible for the development of malignant neoplasms.

The fruit is also rich dietary fiber . Just 1 fruit gives the human body up to 54% of the recommended daily fiber requirement. This substance contributes to the normalization of intestinal microflora (inhibits the growth of pathogenic forms, stimulates the vital activity of noble bacteria), restores adequate motility throughout the digestive tube and prevents the manifestation of infectious and inflammatory diseases.

2. Improving the health of the heart and blood vessels

Diseases of the cardiovascular system occupy the first positions in terms of mortality in almost all countries of the world. Most of them are caused by atherosclerotic lesions of the coronary arteries, as well as vessels feeding the brain and kidneys.

Avocado is able to prevent the formation of atherosclerotic plaques and improve the condition of the heart and blood vessels.

Scientists from Mexico installed that avocado reduces the level of total cholesterol and its atherogenic fractions (LDL – by 22%, TAG – by 20%), contributes to an increase in the concentration of "useful" cholesterol – lipoproteins with a high specific gravity by 11%.

WHO specialists claim that regular addition of fruit to the diet reduces the likelihood of developing cardiovascular complications by 24%.

How show studies conducted in South Africa, eating 200 grams of avocado every day not only improves the lipid profile, but also helps to reduce blood pressure. It is also noted Blood thinning and prevention of thrombosis.

3. Improved vision

Avocado is rich in lutein and zeaxanthin, important photochemical substances that can concentrate the tissues of the eye and provide powerful antioxidant protection for the organ of vision.

It is these components that prevent damage to the retina under the influence of ultraviolet solar radiation.

Polyunsaturated fatty acids, according to the data American scientists reduce the risk of senile macular degeneration and early development of cataracts.

Regular addition of fruit to the diet has a beneficial effect on the condition of the eyes during prolonged excessive exertion (reading books, working on a personal computer, etc.).

4. Cancer prevention

Avocados are a valuable source of folic acid. This vitamin prevents malignant degeneration of cells of the large intestine, stomach, pancreas and cervix.

The effect is presumably associated with a decrease in the risk of mutations in DNA and RNA chains during replication. To this conclusion came specialists from India.

A number of photochemical substances present in avocados selectively inhibit the growth and division of cancer cells, causing their death. The product is also able to activate antitumor immunity.

5. Strengthening of the musculoskeletal system

Brazilian scientists proved that saponins contained in the fruit contribute to the relief of symptoms of osteoarthritis, a dystrophic degenerative joint lesion caused by damage to articular cartilage and bone surfaces.

It is noted that the effects are long-term.

High levels of polyunsaturated fats, magnesium and folic acid contribute to the normalization of metabolism in bone tissue and increase the bioavailability of calcium.

As a result Bones are getting stronger and prevents the development of osteoporosis (especially important for the elderly and menopausal women) and pathological fractures.

6. Antimicrobial action

Avocado has pronounced antibacterial activity. Today proven depressing effect on E. coli, Staphylococcus aureus, as well as fungi of the genus Candida.

Regular consumption of fruit can prevent infectious and inflammatory diseases of the oral cavity, as well as a number of intestinal infections.

It is important to note that the negative effects of avocados on beneficial microorganisms living in the lumen of the digestive tract have not been revealed.

7. Improved absorption of nutrients

Many valuable nutrients are fat-soluble, meaning fats are necessary for their complete absorption. Avocado, as you know, has a lot of polyunsaturated fatty acids in its composition.

The fruit improves the absorption of vitamins (A, D, E, K), a number of antioxidant substances.

Foreign studies revealed that avocado oil increases the bioavailability of liponene and beta-carotene by 2.6 – 15 times.

8. Application in cosmetology

Avocado is widely used in industry and medicine for the preparation of cosmetics. Avocado extract and oil improve the condition of the skin of the face and body: moisturize it, make it more elastic.

Balanced vitamin content promotes rapid healing of wound surfaces, eliminates peeling and itching of the skin, promotes rapid recovery after sunburn.

Organic acids restore the natural shine of hair, make it less brittle.

Also proven that plant-based cosmetics prevent infectious diseases of the skin.

9. Avocado is effective for weight loss

Employees of Loma Linda University (USA) discovered that avocado reduces hunger by 23% within 5 hours of consumption.

Scientists recommend adding about 100 grams of fruit to a standard lunch break to reduce the calorie content of subsequent meals. This circumstance is especially important for people who are obese or overweight.

Avocados are also rich in fiber and have a fairly low carbohydrate content (compared to other fruits). Proven that increasing fats and reducing carbohydrates in the diet (the plant fully complies with these rules) is an easy way to reduce body weight.

One of the American studies revealed that regular consumption of the product reduces the risk of developing metabolic syndrome by 50%, contributes to a decrease in waist circumference and a decrease in body mass index.

10. Strengthening the immune system

Indian Scientists claim that avocado contributes to improving the functioning of the immune system (activation of antitumor immunity, prevention of the development of autoimmune and allergic diseases).

The product also increases the body's resistance to external infectious agents (viruses, fungi, bacteria, protozoa, etc.).

11. Increased life expectancy

As already mentioned, avocado affects the initial links in the pathogenesis of the most common diseases that cause not only temporary or permanent disability, but also death.

These primarily include: hypertension, stroke (ischemic and hemorrhagic), coronary heart disease, myocardial infarction, rheumatoid arthritis; diabetic or hypertensive nephropathy, turning into chronic kidney disease.

Special role is assigned prevention of metabolic syndrome – a concept combining the following pathologies: obesity, type II diabetes mellitus, hypertension, atherosclerosis, gout, etc.

Also the plant reduces the concentration of C-reactive protein, a marker of systemic inflammation, improves the rheological properties of blood, which is extremely important for patients with arrhythmias and heart failure in terms of reducing the risk of thromboembolic complications.

Safety and contraindications

The fruit is usually well tolerated by the human body (when consumed in moderate amounts).

With excessive intake, avocados can be harmful. The following adverse reactions may develop:

1. Dyspeptic disorders. Are expressed in the form of pain in the umbilical region, bloating, diarrhea, constipation.
2. Seizures. Are caused by hyperkalemia, as avocados are a rich source of potassium.
3. Allergic reactions. Are manifested with increased individual sensitivity of the body to various components of the plant. Allergopathology can manifest itself in different ways: from banal skin itching to anaphylactic shock.

Before use, it is necessary to take into account the presence of possible contraindications to taking:

1. Chronic kidney disease (starting from stage C3a). If the function of the paired organ is insufficient, the concentration of potassium in the blood increases. Taking avocado against this background can provoke an attack of seizures or cardiac arrest.
2. The presence of allergic reactions.
3. Acute (or exacerbation of chronic) diseases of the gastrointestinal tract: gastritis, duodenitis, enterocolitis, peptic ulcer of the stomach and duodenum.

Is it possible during pregnancy?

The fetus is rich in folic acid, which reduces the risk of premature termination of pregnancy and the formation of defects in the fetal neural tube.

A sufficient amount of this substance normalizes the tone of the uterus and lower urinary tract, preventing the development of pyelonephritis, which is extremely common in women during gestation.

The recommended maximum daily intake of avocados during pregnancy is 300-400 grams.

Answers to frequently asked questions

Below are the answers to the most controversial aspects of avocado consumption:

1. How and in what form is it better to use? It is recommended to eat avocado fresh. To do this, wash the fruit, cut it into 2 parts and remove the stone, and then eat the pulp with a spoon or cut it into cubes, followed by adding it to a salad or sandwich. There are many delicious recipes on the web. It is recommended to consume no more than 1-2 fruits per day.
2. Is it possible to eat on an empty stomach? Yes! Avocado is not able to harm the healthy mucous membrane of the stomach and the underlying digestive tract. You can eat it in the morning, including on an empty stomach – you will get an excellent nutritious breakfast.
3. Is it possible to eat before going to bed? The fruit is rich in fatty acids and fiber, which require "hard work" of the digestive system. Eating avocado at night before going to bed can disrupt falling asleep and the natural physiological changes in blood circulation of internal organs. You should take the fruit no later than 2-3 hours before bedtime.
4. Is it possible for children? Yes! The maximum norm for children under 3 years old is 30 grams of avocado pulp per day, from 4 to 10 years old – ½ fruit or 100 grams, from 11 to 18 years old – 1 fruit (about 200 grams).
5. Is dried fruit useful? Dried avocado has a lower set of valuable nutrients substances, but not their complete absence. This dried fruit goes well with vegetable soups and whole grain porridges.
6. Application and properties of the oil. Avocado oil has antibacterial, nourishing, moisturizing and regenerating effects. It is used to increase the elasticity and moisture of the skin, prevent the formation of wrinkles, accelerate the healing of various wound defects, improve the health of the hair (eliminates dryness and fragility).
7. Application of bones. It should be remembered that the avocado stone contains tannins – toxic and carcinogenic substances that are dangerous to the human body. The core of the fruit has an extremely unpleasant bitter taste and is not recommended for consumption in large quantities. The maximum daily dose is ¼ stone. In small amounts, the bone reduces the level of total cholesterol in the blood, improves the motility of the digestive system and saturates the body with some vitamins. Before taking it, it should be carefully removed and crushed in any available way. To soften the unpleasant taste, it is necessary to free the bone from the brown skin.

Conclusion

1. Thus, avocado is a unique and extremely useful product.
2. With daily use, there is an improvement in the health of almost all body systems, prevention of malignant neoplasms and obesity.
3. It is noteworthy that avocados reduce the risk of developing the most common diseases and increase overall life expectancy.
4. Before use, you should familiarize yourself with the list of contraindications so as not to harm the body.