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Amazing Benefits of Eating Avocados

health benefits of avocados

4 Avocado benefits for skin

Avocados are very beneficial for your skin. Eating around 2-3 avocados in a week is sufficient to provide visibly healthier and glowing skin. Rich in essential fatty acids and vitamins, avocados are a one-stop solution to a lot of your everyday skincare issues.

1. Provides anti-ageing benefits

Avocados are rich in vitamin E, which really helps in plumping up your skin and thereby making ageing signs like fine lines and wrinkles appear less noticeable. Additionally, the presence of chlorophyll is filled with antio-xidant benefits that help in guarding your skin against environmental aggressors that could damage your skin and lead to premature ageing. Lastly, this fruit can also help to stimulate collagen production, which keeps your skin supple and youthful.

2. Fights acne

Because of the antimicrobial properties in avocados, adding some mashed avocados to a face mask, or simply applying some avocado oil to your face will help in controlling breakouts to a great extent. Also, enriched with lauric acid, avocados offer anti-inflammatory benefits, which also help in fighting acne.

3. Hydrates skin

Being a good source of monounsaturated and polyunsaturated fatty acids, avocados moisturize and condition your skin. Regular intake of avocados will make your skin really soft and supple to the touch. Additionally, rich in vitamins like A, D and E, this fruit is not only highly moisturizing, but it also protects your skin against sun damage. All these factors contribute to keeping your skin hydrated and healthy.

4. Strengthens skin’s natural barrier

Avocados are a good source of omega-3 and omega-6 fatty acids which are extremely essential in forming the skin’s natural lipid layer. A compromised lipid layer could raise problems like excessive dryness, acne, and sun damage. Additionally, the presence of linoleic acid and oleic acid ensures that avocados boost skin repair and restoration. Therefore, avocados help in strengthening your skin’s barrier function and keeping it glowing.

8 Health benefits of Avocado

Avocados also known by the name of alligator pear or butter fruit are berries that are usually grown in warm climates. Multiple health benefits like decreasing the risk of depression, protecting against the risk of cancer, and improving digestion.

Avocado fruits are known to be a good source of monounsaturated fatty acids and are found rich in many essential vitamins and minerals. Incorporating avocados into your daily routine made a normal diet a healthy one which can provide you with several health benefits.

Now have a look at the nutritional content and 8 important avocado fruit benefits.

A diet that has a sufficient quantity of natural and fresh fruits and vegetables can provide you with numerous health benefits:

  • Reduce the risk of obesity,
  • Diabetes
  • Fair complexion
  • Healthy hair
  • Weight management
  • Full of energy 
  • Heart problem and 
  • Overall health

Here are 8 important reasons to include avocado in your diet:

1. Rich In Nutrients

Avocados are rich in vitamins C, B6, E, and K, as well as folate, riboflavin, pantothenic acid, niacin, folate, potassium, and magnesium. They also provide your body with beta-carotene, lutein, and omega-3 fatty acids.

Avocados also contain a sufficient amount of good fats that make you feel fuller. This procedure of eating down the fat slows down the breakdown of carbohydrates which makes your blood sugar level stable.

100 grams of  avocado contains:

  • 160 calories
  • 8.5 g of fiber
  • 14.7 g of fat
  • 8.5 g of carbohydrates
  • less than 1 g of sugar

Fat constitutes an essential part as it is the basic need for every living cell of your body. By consuming healthy fats:

  • Support skin health,
  • Enhances the absorption of fat-soluble vitamins,
  • Helps in building a strong immune system.
  • Essential minerals, and other nutrients

2. Healthy For The Heart

There is approx 76 mg of natural sterol also known by the name of beta-sitosterol in every 100 g of avocado. Regular consumption of beta-sitosterol and other essential plant sterols may help you in maintaining healthy cholesterol levels which are very essential for a healthy heart.

3. Great For Your Vision

Avocados also contain zeaxanthin and lutein, the two known phytochemicals which are present in your eye tissue and provide antio-xidant protection of antio-xidant in helping you to minimize damage like those from UV lights.

The absorption of fat-soluble antio-xidants like beta carotene is done effectively due to the presence of monounsaturated fatty acids present in avocados. So you can avoid having any age-related macular degeneration just by having avocados daily in your diet.

4. Help Preventing The Risk Of Osteoporosis

The daily value of 18% of vitamin K can be obtained just by having approximately 100 grams of avocados.

The role of vitamin K in your bone health is immense but due to a lack of awareness, it is absent in many of the clinical advancement debates. Vitamin K helps in the optimum absorption of calcium in the body by decreasing the outflow of calcium through urinary excretion.

5. Role Of Avocados In Preventing Cancer

There is not much clinical research that has been done that can establish a direct link between consuming avocado and a reduction in the risk of having cancer. However, some clinical data suggest the role played by avocado oil contains some necessary compounds that can help in preventing the occurrence of some cancers.

As research has shown earlier the role of folate in decreasing the risk of having cancer like that of stomach, colon, pancreatic, and cervical cancers. So about 100gm of avocados contain 59mcg which is about 15% of the daily value.

Also, avocados have high levels of carotenoids and phytochemicals, which are known to have some anticancer properties. 

Also, many in-depth studies highlighted the prevention of throat and oral cancer by including avocadoes in your daily meal. However many claims that such research lacks any human trials. So still there is a need for more significant research in this field.

6. Supporting Fetal Health

One of the major components of a healthy pregnancy is folate which in many studies reveals that it reduces the risk of neural tube abnormalities and of having a miscarriage. It is been charted out in many studies that a pregnant woman must consume about 600 micrograms a day while one avocado contains about 160 mcg. They also contain fatty acids which are known for healthy fetal development.

7. Reducing The Risk Of Depression 

As we all know by now that avocados contain a good amount of daily folate intake which is very essential in your overall dietary health as it has been clinically established that a link is there between low folate levels and depression. 

8. Improving digestion

Avocados are a very rich source of fibre which contains approximately about 7-8 grams of fiber per 100 grams of avocados.

Consuming any fruit that contains natural fiber can help prevent constipation, maintain good health of the digestive tract, and also minimizing the risk of colon cancer.

How to use avocado for skin?

As we know avocado is very beneficial for the skin as it contains various important vitamins and minerals that are required by your skin to be healthy and shiny.

You can use it in various forms like:

  • Through your diet

  • This delicious fruit can be tossed up in your salads, with some other nourishing fruits, seeds, and nuts. You can also blend this fruit either in delicious smoothies or make some tasty dips like guacamole. Avocado fruits are rich in omega-3 fatty acids and potassium which are a boon for heart health as they prevent any spike in the blood pressure level. The fatty acids that are present in avocados are also very effective in lubricating your joints. 

  • Avocado face mask

  • You can easily use the pulp of avocado fruit to make a nourishing face mask. Here we have listed 3 of them that you can try at the ease of your home for your skin:

    • For Smooth Skin and Treating Acne: 

    A nourishing mask of avocado and honey could help you moisturize your skin well from within and is a way to induce life in your dead skin. Scoop out the pulp of an avocado, and mash it finely as it turns into a paste using a spoon. Now mix 1 tablespoon of raw honey with this paste. Apply this paste to your skin for 15 minutes at least. Rinse it off with normal water. For gaining the best results, apply this mask at least twice a week.

    • For Exfoliation: 

    Dead skin can deprive your overall look of its natural glow and sheen, making your skin look older and dull than usual. But there are several natural ways to get away with dead skin cells. For example, applying the avocado and oatmeal mask can prove really good for such ailments. Mash half of the avocado fruit in a bowl, and add about 1 tablespoon of oatmeal in this paste. Now you can apply this mask to your face for about 15 minutes. After that, rinse it off with normal water. As we know that oatmeal is a natural and effective exfoliator, which helps to clear off your dead skin cells and also helps to de-clog your skin pores.

    • For Dry Skin: 

    If you are really frustrated with your dull, irritated, dehydrated, red, and lifeless skin. We have here provided a simple nourishing face mask that can definitely induce life in your dull skin. Avocados have fatty acids when combined with yoghurt's moisturizing abilities could help in bringing about a moisturized glow in your dull skin. As yoghurt is enriched with lactic acid, zinc, and vitamin B, all of which are very essential in infusing your skin with the nourishment it needs. Take a ripe fresh avocado fruit, then cut it in half. Mash it finely into a smooth paste. Now add a tablespoon of yoghurt and about half a tablespoon of organic honey to this paste. Mix it well. With your hand apply this paste gently onto your face for 15 minutes; rinse it off with normal water. Repeating this 2-3 times per week may help you in getting the desired results.

    12 Benefits of eating avocado daily for skin

    Avocado fruit contains a wide range of essential nutrients and vitamins and has various skin health benefits. 

    1. The avocado is in itself a superfood as it contains many vitamins and nutrients that help in treating your overall health.
    2. An avocado is free of bad Cholesterol and thus helps in making your heart healthy.
    3. Avocado has an amazing taste and richness of many essential nutrients.
    4. Avocados have healthy fats that maintain the good health of your skin.
    5. Avocados help in preventing dryness of your skin.
    6. Avocado helps in Improving overall skin health and thus makes it shiny and glowy.
    7. Avocado helps in minimizing acne breakouts and makes your skin clear and healthy.
    8. Avocado also helps in improving skin elasticity.
    9. Avocados resist free radicals' action in damaging your skin.
    10. Avocados also provide effective anti-ageing effects.
    11. Avocados help in hydrating your skin
    12. Avocados also treat your sunburned skin

    Is avocado good for the skin?

    Yes, definitely Avocado has all that is required by your skin to be glowy and healthy. There is also avocado oil which is a thick oil, derived from the pulp of Avocado. Avocado becomes much more beneficial when it is taken regularly without any breaks; it provides your skin with all the required vitamins and nutrients. 

    Avocado's moisturizing, antio-xidants, anti-inflammatory, nourishing, and effective healing properties make it extremely useful for the health of your skin. Moreover, Avocado is packed with important and essential vitamins B, vitamin E, important minerals, and a richness of fatty acids that can magically change the state of your skin. You can have avocados in your daily diet routine or prepare a facial mask that has the capability to treat your skin well.

    Take Away

    Though avocados are known to have many of the essential vitamins, minerals, and other nutrients that are very essential for a person's overall health. It is the role of an overall diet that helps you in achieving a balanced state for your health and preventing any illness from occurring. So considering this reason it is always good to focus on a diet that is diversified in nature rather than focusing on a particular food.

    FAQs

    1. What does avocado do for your face?

    Avocados are packed with a richness of natural oils that moisturise your skin deeply. By making sure your skin is well moisturized, you can prevent skin acne, blemishes, and wrinkles problems for a long time.

    2. Does avocado improve skin?

    Avocados can benefit your skin deep down in many ways due to the presence of vitamins, healthy fats, minerals, and other essential nutrients that are found in this versatile nutritious fruit. 

    3. Is avocado good for face wrinkles?

    The researchers concluded that a high intake of fat regularly, especially monounsaturated fat, like the one found in avocados fruits, helps in increasing skin elasticity to a greater extent and helps in reducing the appearance of facial wrinkles.

    References

    1. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells