Superfoods – Spotlight on Avocado

What does it take to be called a superfood? For one, it should be packed with nutrients almost making it a must eat for a healthy body. And if this is one of the yardsticks used for measuring superfoods, it seems that avocado makes a strong case since it is definitely loaded with essential nutrients.

Before you go overboard and start grabbing avocados every time you have the opportunity you must first understand that a single avocado contains approximately 215 calories. And when you mention calories into the mix, especially with this amount people might start thinking weight gain. Yes, avocados do contain more than the average calorie content for most fruits but this is of the healthier kind.

The recommended daily intake for avocados is 30 grams or a fifth of the fruit. But consuming half the fruit or 68 grams is still considered to be within healthy limits. On average an avocado contains:

Amount per 100 grams

Calories 160
% Daily Value
Total Fat 15 g 23%
Saturated fat 2.1 g 10%
Polyunsaturated fat 1.8 g
Monounsaturated fat 10 g
Cholesterol 0 mg 0%
Sodium 7 mg 0%
Potassium 485 mg 13%
Total Carbohydrate 9 g 3%
Dietary fiber 7 g 28%
Sugar 0.7 g
Protein 2 g 4%
Vitamin A 2%
Vitamin C 16%
Calcium 1%
Iron 3%
Vitamin D 0%
Vitamin B-6 15%
Vitamin B-12 0%
Magnesium 7%

 

Avocado Health Benefits

  1. Keeps the heart healthy – avocados do contain a healthy share of fats but most of these are of the healthy kind. Avocados are rich in monounsaturated fats which prevent the development of arteriosclerosis or the hardening of arteries.
  2. Healthy, glowing skin – avocados are nature’s answer to moisturizers. It can be used to keep our skin looking young and healthy. It is also rich in antioxidants which fights against toxins and helps protect our skin against harmful UV light. Avocados are also rich in monounsaturated and fat-soluble vitamins that helps the skin and hair glowing.
  3. Helps you lose weight – diets low in carbohydrate and high in healthy fats actually improve weight loss. Fat rich food helps you feel fuller longer. These make you feel fuller and decreases the frequency of meals.
  4. Lowers your risk for cancer – some studies have suggested the correlation between phytochemicals in avocado and cancer. Phytochemicals in avocado help prevent further growth of cancer cells. Avocado is also rich in antioxidants that prevent unhealthy toxin buildup which reduces further risks for cancers.
  5. Helps improve digestion – avocados are rich in fiber. This helps improve digestion and reduces risk for colon cancer. It also helps get rid of toxins in the intestines keeping them healthy.

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