5 Powerful Health Benefits of Avocados
by Autumn Jones
When it comes to fruit, the avocado may be the most versatile of all. Few other foods can be enjoyed straight up, blended into a savory condiment, or made into dessert. If you haven't tried avocado chocolate mousse or gelato, your taste buds are in for a treat!
Aside from the all-star nature of this fantastic fruit, the health benefits of avocados pack a punch in their own right. From glowing skin to strong eyes, your body can't help but feel good when you nosh on what some refer to as "nature's butter." Here are five of the most powerful health benefits that avocados offer.
1. Great Source of Potassium
For years, bananas have enjoyed all the glory as the potassium superstar of the fruit world, but avocados are quickly stealing the spotlight. As Healthlinereports, a 100 gram (3.5 ounce) serving of avocado contains 14 percent of the recommended daily allowance (RDA) of potassium — compared to 10 percent in bananas.
Since chowing down on potassium-rich foods is important for regulating blood pressure and supporting your body's cell function, try tossing half an avocado in your morning smoothie instead of a banana to help meet your RDA requirements.
2. Supports Good Vision
Of all the health benefits of avocado, there's one that's particularly pleasing to your pupils. "Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light," according to Medical News Daily. That might sound complicated, but bottom line, the nutrients found in avocados support good vision and protect your eyes.
3. Low in Sugar
One of the (many) reasons fruits are so delicious is because of the naturally occurring sugars found within them. Avocado's secret weapon is that it not only tastes great, but is also low in sugar, as CNN points out.
To help keep your sugar intake at a healthy level, try sprinkling your salad with diced avocado in place of apples or dried fruit, which tend to be higher in sugar. It will help add some fun flavor — as well as texture — to your meal!
4. Keeps Hearts Happy
Curious to learn one of the most popular health benefits of avocados that has helped put this beloved stone fruit on the map? Believe it or not, it's the boastful amounts of monounsaturated fat.
As Reader's Digest points out, studies show that subbing unsaturated fat for saturated fat can reduce the risk of heart disease. Making sure your heart stays happy is just one more reason to mash that avocado into a buttery spread and slather it on a bagel or some toast (not to mention, it tastesdelicious).
5. Helps You Avoid Injury
Remember all those tasty monounsaturated fats you're savoring as you eat your avocado toast? Those healthy fats do more than simply keep your ticker strong — their anti-inflammatory effects can also be crucial in keeping pulled muscles and fatigued tendons at bay. According to Women's Health, "Incorporating more healthy fats into your diet may help your body better fend off injury." Pretty cool!
Ready to load up on avocados at your next grocery run? The good news is you don't have to break the bank to revel in all the glorious benefits. Avocados took the top spot in the Environmental Working Group's Clean Fifteen fruits and veggies list for 2018, which means conventionally grown avocados arelow enough in pesticides that you can skip the organic version if you wish.