Avocado is a nutritious and healthy food that contains many nutrients.

Avocados are a very nutritious and healthy food, containing a variety of nutrients, including 20 different vitamins and minerals.

It also contains small amounts of vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin), along with magnesium, manganese, copper, iron, zinc and phosphorous.

In this article, we will look at the many benefits of eating avocados regularly.

Here are some of the nutrients found in the avocado. Some of the nutrients in the avocado . Percentages are based on 3.5 ounces or 100 grams consumed with a 2,000 calorie diet,

• Vitamin K: 26%.
• Folate: 20%.
• Vitamin C: 17%.
• Potassium: 14%.
• Vitamin B5: 14%.
• Vitamin B6: 13%.
• Vitamin E: 10%.
• Calcium: 1%.
• Vitamin A: 3%.
• Iron: 3%.
• Calories: 160.
• Water: 73%.
• Protein: 2 grams.
• Carbs: 8.5 grams - 7 fibres, so the net carbs are just 2.
• Sugar: 0.7 grams.
• Fiber: 6.7 grams.
• Fat 14.7 g.
• Saturated: 2.13 g monounsaturated.
• : 9.8 g multi.
• Unsaturated: 1.82 g.
• Omega 3: 0.11 g.

Avocados contain healthy vitamins and minerals, including:

Since the majority of people do not get enough potassium in their diets, consuming avocados is a great way to add more. While bananas are best known for their potassium, they only account for 10% versus 14% of avocados.

Some studies show that increasing potassium in the diet lowers blood pressure, which is of course linked to kidney failure, heart attacks, and strokes. It also supports electrical gradients in the body's cells.

Oleic acid:

Avocados have the highest fat content of any food, with 77% of their calories coming from fat. The good news is that the majority of these fats are oleic acid.

Oleic acid is a monounsaturated fatty acid that is associated with reduced inflammation. Some tests have shown that it can have a health effect on genes linked to cancer.

It is also important to know that monounsaturated fatty acids are very beneficial for the heart, as they provide the same benefit that you get from olive oil.

A number of studies have shown that avocados are good for heart health because they lower bad cholesterol by up to 22%. The same studies also increased HDL cholesterol by as much as 11%. This is the good cholesterol.

It also has low triglycerides - up to 20%. Triglycerides are a type of fat in the blood that generates energy. It's vital to good health, but if it gets too high, it can increase your risk of heart disease.

Eye Health and Antioxidants in Avocados:

Among the antioxidants, avocados are high in lutein and zeaxanthin. Studies show that these two nutrients can significantly reduce the risk of macular degeneration and cataracts with age. Eating avocado can help maintain eye health.

Nutrient absorption:

Eating good foods is not enough. The human body needs to be able to absorb the nutrients in food. What that means is that the body must be able to move nutrients from the digestive system into the body in order to use them effectively.

Some nutrients are "fat soluble". This means that it must be combined with the type of fat found in avocados in order for the body to use it. Among these nutrients are vitamins A, D, E, and K, and antioxidants such as carotenoids.

Including a high-quality, healthy source of fat when eating vegetables in particular will ensure that people get the most out of the nutrients in them. Avocado oil can be added to boost absorption, in some cases, according to one study, up to 15 times what it would be without it.

Fiber factor:

A 3.5-ounce serving of avocado contains 7 grams of fiber; 27%. Some of the benefits of fiber are that it reduces the risk of a large number of diseases, helps to lose weight, and reduces the rise in blood sugar.

The fiber in avocados is 25% soluble, which helps feed beneficial gut bacteria. This helps the body to function better. Also, 75% of the fiber is insoluble, which helps eliminate hunger pangs, which helps control weight. It also helps keep a person more regular. If you do get constipated, eating some avocado may be just what you need for relief. The fiber in avocado is beneficial for weight loss and metabolic health. 

Weight loss and appetite control:

They are usually foods that do not raise blood sugar levels, are rich in fiber and low in carbohydrates, and are very friendly for those who want to lose weight. Studies show that people feel fuller for longer after eating avocados, when compared to meals that don't include avocados. Adding more avocados to your diet can be a great addition to most people's weight loss program.

Allergic reaction to avocado.

People with a latex allergy should use caution when craving avocados. Those who suffer from this type of allergy can develop an allergy to fruits such as avocado. Avocado allergy is very uncommon, but it can occur. Talk to your doctor if this is a potential problem for you.

How the immune system works it attacks the proteins of the fruit. These are similar to the same types of proteins that cause allergic reactions in latex. Symptoms most of the time cause discomfort such as headache, upset stomach or stomach cramps, but in severe cases it can lead to severe anaphylactic shock. If you are unsure about a latex allergy, check with your doctor before taking it.

Keep avocados from turning brown

When avocados are exposed to air they start a rapid oxidation process, making them brown in a short period of time. The key to reducing the frequency of oxidation and turning avocados brown, is to limit their exposure to air.

The best thing is to cover the rest of the avocado with plastic wrap. Make sure the plastic is in complete contact with the flesh of the avocado. If it is loose, contact with air will turn it brown.

If you've mashed avocado or made guacamole, the best thing to do is press directly into the plastic. If you have a bowl, don't put a tight lid on the mashed avocado or guacamole, as the air inside will oxidize faster than the plastic that comes in contact with the avocado.

If you are trying to preserve avocado slices, rub or brush with citrus or oil, then wrap in plastic, removing as much air as possible.

 When refrigerated, using the methods listed here, avocados can be allowed to serve in various forms of a meal, for up to two days. If you are trying to keep your avocados looking nice while preparing your meals, you can place them in ice water until needed.

conclusion:

Avocados are not only one of the most nutritious foods in the world, they are also one of the most versatile when used in combination with other food combinations, because they do not overpower other foods with strong or very distinct flavors. It has its own flavor of course, but it's very subtle and works well with a lot of foods.

You owe it to yourself to seriously try avocados. Because they are so versatile, you can use them with different foods or meals to find the one that works best for you.

With all the health benefits and delicious tastes available, I believe you will quickly become an avocado lover and use them consistently. You will never regret it as long as you are not one of the few who might be allergic to it.