Nutritional Benefit of Avocado:

According to article on “Medical News Today”, Avocado，

1. Rich in nutrients. Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.

2. Keep blood sugar level stable. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

3. Support skin health. Support the immune system. Avocados contain high levels of healthy, beneficial fats. Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps support the immune system.

4. Keep your heart healthy. In every 100 g of avocado there are 76 milligrams of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

5. Great for vision. Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.

6. May help prevent osteoporosis. Half an avocado provides approximately 18%Trusted Source of the daily value of vitamin K. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

7. May prevent cancer. Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 59 mcg of folate, 15% of the daily value. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression.

8. Support fetal health. Folate is important for a healthy pregnancy. One avocado may contain as much as 160 mcg of folate.

9. Reduce risk of depression. Avocados are a good source of folate, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.

10. Improve digestion, lower colon cancer risk. Avocados are high in fibre. Eating foods with natural fibre can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.

11. Enable natural detoxification. Adequate fibre promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. Avocados are high in fibre.

12. Osteoarthritis relief. Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms.

13. Antimicrobial action. Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.

14. Protection from chronic disease. The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease.