The study, which was carried out by researchers at Mashhad University of Medical Sciences in Iran, focused on the benefits of avocado on the symptoms of metabolic syndrome, such as high cholesterol, high blood sugar, elevated blood pressure, and an unhealthy body mass index (BMI).
For the study, the research team reviewed 129 existing studies in order to evaluate the benefits of the specific parts of avocado, such as the flesh, seeds, leaves, and peel. They examined them in relation to different health conditions, such as Type 2 diabetes, abnormal blood fat levels, obesity, and high blood pressure.
Based on the results, the consumption of avocado had the most powerful effect on cholesterol levels, as it increased levels of high-density lipoprotein (HDL) or "good" cholesterol while reducing levels of low-density lipoprotein (LDL) or "bad" cholesterol. In addition, it improved the levels of triglycerides, phospholipids, and total cholesterol and cut the risk of blood clots. Because cholesterol levels can greatly affect blood pressure, heart health, and obesity risk, avocado benefits various areas of health.
The findings of the study suggested that avocado is indeed a superfood, benefiting different areas of health. As a result, the researchers suggested that eating avocados every day could significantly improve one's health, especially in people who are at risk for metabolic syndrome. Approximately 34 percent of adult Americans are estimated to have metabolic syndrome, and the condition is becoming more common.
Avocado is a superfood that contains beneficial substances, including carotenoids, fatty acids, minerals, phenolics, and vitamins. These substances are the reason avocados are antihypertensive, antidiabetic, antithrombotic, antiatherosclerotic, anti-obesity, and cardioprotective.
Other benefits of avocado
Here are some of the other benefits of eating avocado:
- Avocado is good for the eyes – Avocados contain lutein and zeaxanthin, which are phytochemicals that are particularly concentrated in the tissues in the eyes where they provide antioxidant protection to help reduce damage from ultraviolet light and others. Moreover, the monounsaturated fatty acid content of avocados also benefits the eyes as it helps absorb other antioxidants like beta-carotene. In turn, this helps cut the risk of developing age-related macular degeneration. (Related: Avocados are one of the simplest and most satisfying ways to prevent degenerative disease.)
- Avocado helps prevent osteoporosis – Avocados are rich in vitamin K. In fact, one half of an avocado already provides nearly 25 percent of the daily recommended intake of vitamin K. This vitamin supports bone health as it increases calcium absorption and reduces urinary excretion of calcium, which is essential for keeping the bones healthy.
- Avocado wards off cancer – Some research found that the phytochemicals extracted from avocado can selectively prevent the growth of precancerous and cancerous cells and promote the death of cancer cells. At the same time, these phytochemicals promote the proliferation of lymphocytes or the immune system cells.
Incorporating avocados into your diet
Avocado is a versatile fruit that can be added to various dishes. It can be turned into guacamole by blending it with cilantro, garlic, and lime, or it can be sliced and served on salads, added to sandwiches, or added to smoothies.
Read more news stories and studies on other powerful superfoods like avocados by reading FoodIsMedicine.com.
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