Hass Avocados: A Tasty Way to Lose Weight

Avocados include a variety of nutrients and phytochemicals that may offer health benefits such as improving cholesterol and vascular health.

Highlights:

Avocado consumption can fit into a variety of healthy eating plans in the framework of a healthy diet
The typical avocado consumption is half a fruit, resulting in a nutrient and phytochemical-rich diet
Avocados can have a positive heart-healthy effect on blood lipids profiles

Hass avocados, the world's most common commercial avocado cultivar, include several critical nutrients and compounds. Although the standard avocado serving is one-fifth of fruit (30 g), NHANES data shows that the average intake is one-half an avocado (68 g), which delivers a nutrient and phytochemical-dense food.

Health Benefits of Avocados - Nutritional Values - Facts and Research - FAQs
Did you know how healthy avocados are and how they can benefit you during your pregnancy, control diabetes and prevent stroke? Read to know the health benefits of avocados.

‘Avocado has a low saturated fatty acid concentration and a high content of unsaturated fatty acids (MUFA and PUFA), yet its natural phytosterols and dietary fiber help lower cholesterol and promote healthy aging.’

Nutrient Content of Avocado

It includes the following:

Nutrients	value
dietary fiber	4.6g
total sugar	0.2 g
potassium	345 mg
sodium	5.5 mg
magnesium	19.5 mg
vitamin A	43 mcg
vitamin C	6.0 mg
vitamin E	1.3 mg
vitamin K1	4 mcg
folate	60 mg
vitamin B-6	0.2 mg
niacin	1.3 mg
pantothenic acid	1.0 mg
riboflavin	0.1 mg
choline	10 mg
lutein/zeaxanthin	185 mcg
phytosterols	57 mg
high-monounsaturated fatty acids	6.7 g

Foods to Improve Memory Power | Memory Boosting Foods
Eating healthy nutritious foods can help improve memory power and prevent brain-related illness. Eat foods that have numerous health benefits for keeping your brain healthy.

Health Benefits of Avocado oil

Avocado oil contains 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA), which promotes healthy blood lipid profiles and increases the bioavailability of fat-soluble vitamins and phytochemicals from avocados and other low-fat fruits and vegetables consumed with avocados.

Twofold Benefits of Avocados
Avocados help improve the quality of diet and lower cholesterol levels, thereby reducing the risk of developing heart disease, type 2 diabetes, and some cancers.

Health Benefits of Avocado

Eight preliminary clinical trials demonstrate that eating avocados improves cardiovascular health. According to preliminary research, avocados may help with weight management and healthy aging.

Can Avocados Ward Off Heart Disease Risk?
Eating at least two servings of avocado a week is linked to lower heart disease, and cardiovascular risks.

Avocado Helps with Weight Loss

Researchers looked at the effect of eating one and a half avocados (200 g) as part of a weight loss diet plan. In this study, 61 healthy free-living, overweight, and obese adults were randomly assigned to either a group that consumed 200 g/d of avocados (30.6 g fat) substituted for 30 g of mixed fats such as margarine and oil, or a control group that did not consume avocados for 6 weeks (). To confirm that avocado can fit within a weight loss diet plan, both groups dropped identical amounts of weight, body mass index (BMI), and percentage of body fat (p 0.001).

A randomized single-blinded, crossover postprandial trial of 26 healthy overweight individuals found that eating half an avocado at lunch reduced self-reported hunger and desire to eat while increasing satiation (p 0.002). Furthermore, numerous preliminary studies indicate that MUFA-rich diets may help protect against belly fat build-up and diabetes health consequences ().

Avocado Promotes Healthy Aging

Several clinical investigations suggest that xanthophylls, such as those present in avocados, may provide antioxidant and DNA-protecting actions, as well as potential healthy aging benefits. One study included 82 male airline pilots and regular flyers who were exposed to high levels of cosmic ionizing radiation, which is known to damage DNA and potentially accelerate the aging process (). There was a substantial and inverse relationship between fruit and vegetable intake of vitamin C, beta-carotene, -cryptoxanthin, and lutein-zeaxanthin and the incidence of chromosome translocation, a biomarker of cumulative DNA damage (p 0.05). Another study found that lipid peroxidation (8-epiprostaglandin F2a) was inversely associated with plasma xanthophyll levels (). In contrast to beta-carotene, inverse associations were identified between lutein and oxidative DNA damage as determined by the comet assay in other investigations (). According to NHANES data, xanthophyll consumption decreases with age ().

References:

Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function - (https://pubmed.ncbi.nlm.nih.gov/15661480/)
Differential Effects of Two Isoenergetic Meals Rich in Saturated or Monounsaturated Fat on Endothelial Function in Subjects With Type 2 Diabetes - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584179/)
High dietary antioxidant intakes are associated with decreased chromosome translocation frequency in airline pilots - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762162/)
Plasma xanthophyll carotenoids correlate inversely with indices of oxidative DNA damage and lipid peroxidation - (https://pubmed.ncbi.nlm.nih.gov/10794487/)
Plasma Carotenoids and Biomarkers of Oxidative Stress in Patients with prior Head and Neck Cancer - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2700759/)
Intake of lutein and zeaxanthin differ with age, sex, and ethnicity - (https://pubmed.ncbi.nlm.nih.gov/20800129/)

Source-Medindia