Avocado is a quite unique fruit.
Most fruits contain mostly carbohydrates, while butter contains mostly healthy fats.
Many studies show that healthy fats in avocados can have many powerful health benefits.
Here are 12 health benefits of avocado that have been supported by scientific studies.
1. Extremely Rich Nutrition Butter
Avocado is a fruit of avocado, the English name is Persea Americana or Avocado.
This type of fruit is highly appreciated by scientists for its nutritional value. Butter can be used to taste all dishes to increase the flavor of the dish, making the dish more delicious. It is also the main ingredient in guacamole ice cream sauce.
Today, avocado has become an extremely popular food and has been chosen by many because of its health goals. It is often referred to as a superfood with a variety of true health attributes.
There are many types of butter with a variety of shapes (fruit shapes up to round) and different colors (blue to black).
The most common type is called Hass butter.
Avocado is often called "crocodile pear", because it has a fruit-like shape, has a blue shell, rough skin like crocodile skin.
Yellow-green flesh inside edible fruits, remove shells and seeds.
Avocado is very nutritious and contains many nutrients, including 20 different vitamins and minerals.
Here are some of the richest nutrients found in 100 grams of butter; Specifically:
- Vitamin K: 26% of RDA.
- Folate: 20% of RDA.
- Vitamin C: 17% RDA.
- Potassium: 14% RDA.
- Vitamin B5: 14% RDA.
- Vitamin B6: 13% RDA.
- Vitamin E: 10% RDA.
- And a small amount of other minerals such as magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (Thiamin), B2 (Riboflavin) and B3 (Niacin).
100 grams of butter contains 160 calories, including 2 grams of protein, 15 grams of healthy fat, and 9 grams of carbs, but of which there are 7 grams of fiber, only 2 grams is carb. Therefore, butter is also a low-carb food, suitable for low-carb diets.
Butter does not contain any cholesterol or sodium content, and has a low saturated fat content. I personally don't think this is a problem, but avocado has been favored by older schools, who once said that saturated fat is bad for health.
Summary: Butter is a green, pear-shaped fruit that is high in fat Healthy, fiber and many different important nutrients.
2. Butter Contains More Kali Than Banana
Potassium is a nutrient that most people do not get enough from today's modern diet.
This mineral helps maintain electrical levels in the body's cells and serves various important functions.
Butter is really rich in potassium, with only 100 grams of butter, potassium can contain up to 14% of the RDA, while a typical banana with high potassium is only 10%.
Some studies show that high potassium intake can lower blood pressure, a major risk factor for heart attack, stroke and kidney failure.
Summary: Potassium is an important mineral that most people do not have enough. Avocado is rich in potassium, helping you have healthy blood pressure.
3. Avocado Contains Unsaturated Fatty Acid Very Good For The Heart
Let me emphasize again, avocado is a fat-rich food.
In fact, 77% of the calories in it are fat. This makes the avocado become the most fat-rich plant food in existence.
Butter contains a lot of fat, in which the main fat of butter is oleic acid. Oleic acid is a monounsaturated fatty acid, the main ingredient in olive richness and is believed to have many beneficial effects.
Oleic acid has been linked to reducing inflammation and has been shown to have a beneficial effect on cancer-related genes.
The fats in avocados are also quite resistant to thermal oxidation, which makes avocado oil a safe and healthy choice for cooking.
Summary: Butter and avocado oil are rich in monounsaturated oleic acid, a healthy heart-healthy fatty acid is one of the main reasons for the health benefits of olive oil.
4. Butter Contains Fiber
Fiber is a nutrient found in quite a large amount in butter.
Fiber is a source of indigestible plants that can assist in the process of pseudo-weighing, which helps reduce blood sugar spikes and is strongly linked to the lower risk of many diseases.
Soluble and insoluble fiber also has big differences.
Soluble fiber is known to be able to feed intestinal friendly bacteria in the gut, which is important for the optimal function of our bodies.
100 grams of butter contains 7 grams of fiber, accounting for 27% of the daily recommended amount.
About 25% of the fiber in avocado is soluble fiber, while 75% is insoluble
Bottom line: avocado tends to contain more fiber, which accounts for about 7% of the weight, much higher than most other fruits. Fiber may have different important benefits for weight loss and metabolic health.
5. Eat Avocado Lowers Concentration Of Cholesterol And Blood Fat
Heart disease is the most common cause of death in the world.
Many studies have shown that some blood signs are associated with an increased risk, including increased levels of cholesterol, blood fat, inflammation, blood pressure, and other symptoms.
The effect of avocado on these risks has been studied in 8 large studies on controlled people.
In experimental studies, participants were divided into two groups, one group ate avocado, and one group did not. Then proceed to monitor the blood changes of the groups over time.
These studies show that butter may:
- Reduce cholesterol significantly.
- Reducing blood fat up to 20%.
- Lowering LDL cholesterol by up to 22%.
- Increased "good" HDL cholesterol to 11%.
One of the studies showed that a low-fat vegetarian diet, including butter, has significantly improved cholesterol levels.
Although human studies are done on a small, short-term scale, the results are also impressive.
Summary: Many studies have shown that eating butter may improve risk factors for heart disease such as total LDL, HDL cholesterol or blood fat.
6. Butter Eaters Have a Healthier Trend
One study looked at the eating habits and health of people who ate avocado regularly.
They analyzed data from 17,567 people who participated in the national health and nutrition survey survey in the United States.
People who regularly use conclusions tend to be stronger than those who don't eat butter.
People who eat avocados often consume more nutrients, half of them do not suffer from metabolic syndrome, a symptom of a major risk factor for heart disease and diabetes.
People who eat regular avocados also have lower weight, lower BMI and significantly less belly fat. They also have better cholesterol levels.
Summary: The national survey has found that people who eat regular avocados tend to be healthier than those who do not eat, load higher levels of nutrients and have a lower risk of metabolic syndrome.
7. Fat In Butter Can Help You Easily Absorb Nutrients From Other Plant Foods.
When it comes to nutrients, we not only fill in the total amount of nutrients, but also need to absorb them, move them into the body through the digestive tract so that the body can use them optimally. .
Some nutrients are "soluble fats", meaning they need to be combined with fat so the body can be used.
These nutrients include: vitamins A, D, E and K ... and antioxidants like carotenoids.
One study found that adding butter or avocado oil to salad increases the ability to absorb antioxidants by up to 2.6 to 15 times.
So butter is not only a food with a high nutritional content, but it also significantly increases the nutritional value of other plant foods when you eat it.
This is why you should eat healthy fats when eating green vegetables. Without healthy fats, many important nutrients in plant foods will be wasted, as the body absorbs them very slowly or cannot be absorbed.
Summary: Studies have shown that eating butter or avocado oil with vegetables can significantly increase the amount of antioxidants you load.
8. Rich in Strong Anti-Oxidant Can Protect Eyes
Butter is not only a food that increases the absorption of antioxidants from other foods, but also contains a lot of powerful antioxidants.
Antioxidants in butter are nutrients called Lutein and zeaxanthin. These two substances are extremely important for eye health.
Studies show that these substances are closely related to the risk of decreasing cataracts and macular degeneration common in the elderly.
Therefore, eating avocados regularly will have long-term eye health benefits.
Summary: Butter is an antioxidant, including Lutein and zeaxanthin. These nutrients are important for eye health and reduce the risk of macular degeneration and cataracts.
9. Butter Can Help Prevent Cancer
There is evidence that butter can be helpful in preventing cancer.
One study found that butter may help reduce the side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
However, keep in mind, these studies have only been performed in isolated cells, so it has not really proved anything that happens in your breath, your life. people.
Summary: Some studies in isolated cells have shown that the nutrients in avocado may have benefits in preventing prostate cancer, and reduce the side effects of chemotherapy. Therapy in some cells.
10. Butter Extract May Help Reduce Arthritis Symptoms
Arthritis is a common problem in Western countries. There are many types of arthritis. Arthritis is a chronic disease that people are forced to live with for the rest of their lives.
Many studies have shown that soybean butter and oil extracts may reduce symptoms of arthritis.
Summary: Studies have shown that butter extract, avocado oil, soybean oil can significantly reduce symptoms of osteoarthritis.
11. Butter Can Help You Lose Weight
There is some evidence that butter is a weight-loss friendly food.
In one study, participants were split into two groups. One group was instructed to eat butter meals, while the other group had no butter.
Then they asked a series of questions related to hunger and fullness.
People who eat avocado feel 23% more satisfied with less food, and they are satisfied 28% more in the next 5 hours.
Thus, adding butter to your daily diet will help you automatically eat less calories, and eating for a long time will help you lose weight more optimally with a healthier diet.
Butter is also very rich in fiber, and has low carb content. These two properties also help to speed up the weight loss process more quickly and optimally if you have a healthy and scientific diet.
12. Very Delicious Butter And Easily Combine In Meals
Butter is not only a healthy food, but it is also extremely delicious and can be combined with all foods without changing the taste.
You can add them to salads or different recipes.
Ripe avocado is very soft and fragrant, but the nutrients in the ripe avocado will be easily oxidized when shoveling the butter out, as you only need to put a lemon juice in the butter.
It can be said, avocado is a great food. They contain a lot of nutrients that modern diets can't bring. They are not only weight-loss friendly food, good for the heart, good for overall health, but also very delicious.
Wish you successful weight loss with this wonderful food!