Probably one of the ingredients more in trend currently be avocado, it is one of the top rated superfoods and fashionable in the field of nutrition and wellness. But nevertheless avocado It goes beyond a fashion, it is a nutritional treasure that houses magnificent therapeutic and medicinal properties.
Under his rough skin avocado hides a pulp of the most nutritious and generous. It is fruit of the avocado tree, which receives the scientific name of Persea Americana and what is originally from Central America. The composition of avocado makes it one of the best foods for health, especially draws attention to your unrivaled healthy fat content, which constitute the 23% of its weight. Best of all, it’s about monounsaturated fats, which are considered the healthiest and most beneficial, are also distinguished by their high content of vitamins C, E and provitamin A, also contain a great mineral wealth, in important substances such as potassium, calcium, magnesium, iron, copper, phosphorus, and zinc.
The truth is avocado consumption in the daily diet, is related to numerous therapeutic benefits that take health to another level. Also very contrary to what was once thought; they are perfect for enhance weight loss. Discover all that this simple and delicious eating habit can do for you.
An avocado a day:
1.Great ally to lose weight
There are several reasons why avocado is really a food cash for weight loss and the main one is related to your great satiating potential. In fact it has A study which guarantees that the consumption of a avocado during lunch, prevent us from feeling hunger or anxiety to eat. In this research work it was found that avocado increases the production of appetite suppressant hormones in the blood, for at least 6 hours after consumption. Scientists attributed these qualities to its perfect combination of healthy fats and fiber. On the other hand at some point it was believed that avocados are a little recommended food to lose weight, all this related mainly to your caloric intake: a medium avocado sets aside 234 calories. Yes it is true that it is a food with calories, but they are the best investment since they are composed of nutrients of the highest quality, among which its content stands out in healthy fats, vitamins, minerals, antioxidants and fiber. Not in vain avocados are considered one of the best nutritional allies in popular diets such as Keto, Atkins, Zone and Paleo.
2. Less abdominal fat
It has a scientific reference that endorses the fat burning benefits What does the consumption of monounsaturated and oleic fatty acids, which are related to benefits for reduce abdominal fat Y lower the risk of metabolic syndrome, considered two of the most important health markers associated with weight. On the other hand the scientific journal Diabetes Care found similar results, in such a way that they confirm the benefits of following a diet rich in monounsaturated fats, as it prevents body fat distribution around the abdomen by downregulating the expression of certain fatty genes.
3. Quality nutrition
An avocado a day is a eating habit that will improve significantly the quality of the daily diet. A survey was conducted for the program of the Centers for Disease Control and Prevention (CDC), which was published in Nutrition Journal and in which it was found that eat half a medium size avocado daily, is highly correlated with a better overall quality of diet and a reduction in 50% risk of metabolic syndrome. Avocado consumers not only reported a lower body mass index and one smaller waist circumference, but also consumed significantly more fruits and vegetables, fiber and vitamin K, nutrients associated with weight loss
4. Improves nutrient absorption
Avocados are the most recommended healthy fat source for faster and more effective weight loss. In a study, published in Molecular Nutrition & Food Research, the researchers fed the participants covered salads with different types of toppings based saturated, monounsaturated and polyunsaturated fats and their blood was tested to determine the absorption of fat soluble carotenoids, disease-fighting compounds associated with a better weight and fat loss. The result was overwhelming; the salads with monounsaturated fats they required the least amount, only 3 grams, to obtain the highest absorption of carotenoids, while the dressings of saturated fat and polyunsaturated fat they required greater amounts of fat (20 grams) to obtain the same benefit. Another highly relevant study, published in the Journal of Nutrition found that adding avocado to the salad allowed participants to absorb three to five times more carotenoids. In conclusion, the best thing you can do for your health is to add avocado to your salads, in any case it is beneficial: fresh, like guacamole, in dressing and in oil.
5. Less cholesterol, better heart health
Avocado is one of the heart-healthy foods most valued in the diet. There are references that endorse the benefits of an avocado a day to keep the doctor away and in balance the cholesterol levels in the blood. The study was published in the Journal of the American Heart Association and was based on the analysis of 45 overweight people, who experimented with na of three different diets to lower cholesterol, in a span of five weeks. The first type of diet was lower in fat, with the 24% of calories totals from mainly saturated fat, and it did not include avocado. The second diet without avocado it was more moderate in fat, with a 34% of calories total from saturated fats mostly. The third and final diet was similarly moderate in fat, at 34%, but replaced some of the saturated fat with a whole Haas avocado per day. The result: the dieters eating an avocado a day had a considerable decrease in low-density lipoprotein (LDL), known as the cholesterol “bad“It was 13.5 mg / dL lower among the avocado dieters to be precise than the low-fat group. These results are considered good enough to confirm that an avocado a day reduces the risk of suffering from various heart diseases. All these benefits are attributed to avocado monounsaturated fats, which are related to great qualities in the lowering high cholesterol, positive effects on insulin resistance, excess weight and obesity