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Health Benefits of Avocado, and why it is the best fruit for the keto diet?


What is Avocado

Avocado is a bright green fruit with dark leathery skin. They are also known as alligator pears or butter fruit. Avocado is different than other fruit. Normally, fruits contain primarily carbohydrates, but avocado is high in healthy fats. A lot of studies show that it contains powerful health benefits. The vitamins, minerals, and healthy fats contained in avocados help prevent disease and help the body stay healthy.

 

 

Here show the different health benefits of avocado

1.Avocado is super nutritious

As a superfood, more and more people start adding avocado into their normal diet. Here are some of the most abundant nutrients, in a single 3.5-ounce (100 gram) serving:
Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Potassium: 14% of the DV
Vitamin B5: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV
It also including other minerals and vitamins such as magnesium, copper, zinc, iron, Vitamins A, and so on. Also, avocados do not contain any cholesterol and sodium and low in saturated fat.

2.Avocado is high in fiber and contains heart-healthy monounsaturated fatty acids.

Avocado also rich in fiber which is an indigestible plant matter that contributes to weight loss, reduces blood sugar and also lowers the risk of many diseases.
The fiber is about 7% by weight which is high compared to most food.
Also, avocado is a high-fat food and high in monounsaturated oleic acid which is a heart-healthy fatty acid.

 

3. May helpful in losing weight

Some evidence shows that avocados are a weight loss friendly food. Because it can keep you stay full longer and make you eat fewer calories. They also high in fiber and low in carbohydrates which will help weight loss.

4. Lower cholesterol and triglyceride levels

According to the study, avocados can reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22%, and increase HDL (the good) cholesterol by up to 11%. But the studies were short-term and with small sample size.

5. have good antioxidants that protect your eyes

Avocado includes the carotenoids lutein and zeaxanthin, which is important for eye health. Also, the lower the risk of macular degeneration and cataracts.

 

 

Why it is the best fruit for the keto diet?

The keto diet is all about eating fat. So planing the diet up to 80 percent of the calories that come from fat will shifts your body into ketosis quicker. Check out the link to see more about the keto diet.
As mentioned above, avocados offer a rich source of heart-healthy monosaturated fatty acids (MUFAs). Also containing fiber which helpful for the digestive system.

 

Summary

Avocado is an excellent food loaded with lots of different nutrients. They contain various vitamins and minerals, such as vitamin C, vitamin B6, folate, potassium, and so on. Also, it is high in fiber which beneficial for our digestive system.
They are easy to eat and taste delicious!

Reference

Avocados, WEBMD, Arefa Cassoobhoy, July 14, 2020 https://www.webmd.com/food-recipes/all-about-avocados#1
What Are the Best and Worst Fats to Eat on the Ketogenic Diet? EVERYDAYHEALTH, Jessica Migala,September 29, 2020 https://www.everydayhealth.com/ketogenic-diet/diet/best-worst-fats-eat-on-keto-diet/
12 Proven Health Benefits of Avocado,Healthline,Kris Gunnars, June 29,2018 https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#TOC_TITLE_HDR_8