The benefits of eating two avocados a day will be the topic of today’s article. Avocados are so delicious, yet it can give you many benefits since it contains a high number of nutrients. Here is a brief explanation of why you should have two avocados every day.
The nutrients having by avocadoes
Based on the Recommended Daily Values (RDV), an avocado has 26% vitamin B6, 33% vitamin C, 21% vitamin E, 53% vitamin K, 41% folate, both 28% for potassium and pantothenic acid, and 19% copper. Besides that, avocados are also high in healthy fats, which will be needed by your body. One type of fat it has is the monounsaturated fat. It can reduce the risk of having a stroke and heart attack, as well as regulating the right levels of bad cholesterol in your blood. Researchers already conducted many studies about it. Eating avocados is one of many ways to have lower cholesterol levels. To be more precise, avocados have the ability to reduce the total cholesterol levels considerably. Lowering the blood triglycerides, as well as lowering the LDL cholesterol, which is the bad one, meanwhile increasing the HDL cholesterol, which is the good one, at the same time.
Avocadoes to manage weight
In line with the above facts, avocados have the ability to lose your weight. A researcher even proved it by conducted a study. The result is published in the Nutrition Journal. In conclusion, this study found that eating only a half of avocado along with lunch could help overweight people to feel satisfied. It also made people feel full in longer time after eating and fill the stomach well. From all participants, 40% of them said that they have less desire to eat over a three hours period. Meanwhile, 28% of them said that they have less desire over five hours period after they have the meal. Moreover, participants also said that they feel more satisfied after having the meal and had less desire for having snacks time.
Avocados can prevent diabetes
Besides having the ability to control the right levels of bad cholesterol in your blood, avocados also have the ability to control blood sugar levels. This is important to reduce the risk of having diabetes. Based on a research, participants who ate a half of avocado with lunch had their glucose as well as insulin levels measured in particular interval. Avocados increase calorie and carbohydrate content. However, no participants have increased blood sugar levels.
Avocados for eye health
You can also get the benefits of eating two avocados a day. In providing the healthy eyes, lutein and zeaxanthin hold the biggest role. Both of these nutrients are present in avocados. These nutrients can fight the macular degeneration; it is the leading cause of blindness. Compared with any other fruits, avocados have the highest source of lutein.
Avocadoes to fight inflammation
When a body has chronic inflammation, it can lead to cause several diseases such as asthma, arthritis, allergies, Alzheimer, heart disease, as well as cancer. Avocados can fight inflammation since it has oleic acid. It is a type of monounsaturated fat. Several studies already prove it.
Avocados for hair and skin
Along with the ability to fight inflammation, it will let you have smooth skin as well glossy hair. Avocadoes have 20% of people’s daily dose of vitamin E. it is the most important nutrients to protect the body from the damage caused by free radicals. Besides that, it also believed to have the important role in aging.
In conclusion, eating two avocados every day will serve you many advantages. Those are all information we can share you about the benefits of eating two avocados a day.
- 4 Healthy Benefits of Watermelons and Nutrition Facts
- The Benefits of Eating Two Eggs Every Day You Should Know
- 5 Healthy Benefits of Eating Black Rice