bright kenya news, verified and authentic news, latest news, breaking news

Here are the Benefits of Taking Avocado Regularly.

Avocados are stone fruit with a creamy texture that usually grows in warm climates. Their potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer.

Why Is Avocado Good For You?

 Avocado is also known as butter fruit or the alligator pear, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids[MUFA]. Avocados are naturally nutrient-dense food and contain nearly 20 vitamins and minerals. 
We take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown. To maintain balance, we will also look at the possible health risks of consuming avocados. 
Benefits
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight. 
1.Avocados are nutrient-rich
One serving or one-fifth of an avocado, approximately 40 grams contains according to the USDA National Nutrient Database, contains; 64 calories, almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, and almost 3 grams of fiber. 
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega -3 fatty acids. They are full of healthy, beneficial fats that help to keep you full and satiated. when you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable. 
Eating healthy fat supports skin health, enhances absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system. 
2.Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of it and other plant sterols has been seen to help maintain healthy cholesterol levels. 
3.Great for vision
They contain two phytochemicals; lutein and zeaxanthin, which are concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light. Adding avocados to your diet may help reduce the risk of developing age-related macular degeneration. 
4.Cancer
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers. Researchers also believe that folate protects against undesirable DNA mutations during cell division. According to research, phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune systems called lymphocytes. 
5.Healthy babies
Folate is also known as folic acid is extremely important for a healthy pregnancy.  Adequate intake reduces the risk of miscarriage and neural tube defects. 
6. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine a substance that can impair circulation and delivery of nutrients to the brain. 
Excess homocysteine can also interfere with the hormones that regulate mood and sleep and appetite. 
7.Improved digestion
Despite its creamy texture, an avocado is high in fiber with approximately 6-7 grams per half fruit. Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
8.Prevention and treatment of osteoporosis 
Half an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. This nutrient which is often overlooked,  is essential for bone health. Vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium. Substances called saponins are associated with relief of symptoms in knee osteoarthritis with further research planned to determine long-term effects of isolated extracts. 
9.Natural detoxification
Adequate fiber promotes regular bowel movement which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have also shown that dietary fiber may also play a role in regulating the immune system and inflammation. 
10.Protection from chronic diseases 
High fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity and enhance weight loss for obese individuals. 
11.Antimicrobial action
Avocados contain substances that have antimicrobial activity particularly against Escherichia coli, a leading cause of food poisoning. 

Diet
You can tell how ripe an avocado is by gently pressing the skin. If the skin does not budge, you will need to let it ripen for a few days before consuming it.  Soft avocados make great guacamole or dip while firmer avocados are great for slicing and adding to a salad or sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana. 
Quick tips: Spread avocado on toast instead of butter 
Use avocado instead of mayonnaise in chicken or egg salad or as the spread in a sandwich
The soft creamy texture of an avocado and its mild taste makes it a perfect first food for babies 

Risks
 It is the overall eating pattern that is most important in disease prevention and for achieving good health. It is better to eat a diet with a variety of foods than to concentrate on individual foods as the key to good health.                                                                                                                                                                                                                                                      

Special offer

 

Kamiti offer
Sudan Confirms First Monkeypox Case As India Records First Monkeypox Death

Sudan Confirms First Monkeypox Case As India Records First Monkeypox Death

Health officials announced on Monday that Sudan has recorded its first...
What Causes Low Milk Supply That New Mums Should Know

What Causes Low Milk Supply That New Mums Should Know

A small number of women experience breast milk production issues, but ...
4 Ways of How to Increase Breast Milk Supply  New Mums  Should  Adopt

4 Ways of How to Increase Breast Milk Supply New Mums Should Adopt

Motherhood is a calling and the best feeling that any woman can have; ...
Why You Should Feed Your Children with Snail Meat

Why You Should Feed Your Children with Snail Meat

Have you ever wondered if snails are edible? well, today you will lear...
How to  Broaden Your Hips Naturally

How to Broaden Your Hips Naturally

Most ladies desire to have broader hips in order to look beautiful and...
Kenya Records 419 Covid-19 Infections in the Last 24 Hours

Kenya Records 419 Covid-19 Infections in the Last 24 Hours

Ministry of Health on Tuesday announced that 419 people contracted COV...
How to Get Rid of Stubborn Pimples On Your Face Using Watermelon Fruit

How to Get Rid of Stubborn Pimples On Your Face Using Watermelon Fruit

Stubborn pimples can be bothersome, especially if you have to go out i...
How to Remove Hard Skin On Your Feet

How to Remove Hard Skin On Your Feet

Hard skin on your skin can sometimes be disturbing to get off your ski...
How to Avoid Giving Birth to Abnormal Babies During Pregnancy

How to Avoid Giving Birth to Abnormal Babies During Pregnancy

Pregnancy can be the longest journey especially when not properly plan...
How to Avoid Unwanted Pregnancy Without Using Family Planning Pills

How to Avoid Unwanted Pregnancy Without Using Family Planning Pills

Pregnancyoccurs when an egg is fertilized by a sperm, grows inside a ...