What makes avocados a superfood

Avocado on toast? Avocado with eggs? Yes, please. Avocado doused with your favorite hot sauce and eaten directly out of its peel? Share on Google Plus Share. Share on Pinterest Share. Share on LinkedIn Share. Leave a Reply Cancel reply Your email address will not be published. Most read. Lifestyle Not just avocado: More name to call this fruit 17 January, Superfood 21 reasons why avocado is considered a superfood 11 December, Professional Subtropical fruit comes also from the south of Spain 1 March, This website uses its own and third-party cookies to ensure its correct viewing and operation, and to gather statistics on your browsing habits to improve your experience, displaying advertising and content that is of interest to you.

You can change these settings or obtain further information at Cookie settings Accept Reject. Cookies Policy. Close This website uses cookies to enhance your experience as you browse the website. The cookies categorised as "Required" are stored on your browser, as they are essential for the operation of the basic purposes of the website. We also use third-party cookies, which help us to analyse and understand how you use this website. These cookies are only stored on your browser with your consent.

You also have the option of rejecting these cookies. The avocado is one of the most nutrient-dense foods available. Ounce for ounce, they are among the richest in fiber, folate, potassium, vitamin E, and magnesium among all fruits. This nutrition profile makes it a worthy Superfood. Image Credit. Avocados were used as a main source of nutrients by the Aztecs. They provide antioxidant protection to help minimize damage, including from UV light. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants , such as beta carotene.

As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration. This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium. Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.

Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression. A review highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers.

However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations. Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least micrograms mcg of folate per day when pregnant.

One avocado may contain as much as mcg. Avocados also contain fatty acids that are integral to a healthy diet and fetal development. Avocados are a good source of folate , which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression. Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin , dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

Avocados are high in fiber, containing approximately 6—7 g per half fruit. Eating foods with natural fiber can help prevent constipation , maintain digestive tract health, and lower the risk of colon cancer.