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19 reasons to eat more avocado

  1. Of course all fruit and vegetables are healthy. However, some fruits or vegetables are real nutrient excellence. And sometimes they contain pleasant surprises. Take unsaturated fats, for example, which you usually find in fish and nuts. Fish, in particular, is not everyone's favorite.

  1. What if there was a nice sweet piece of fruit that was full of unsaturated fats? Then it would be a lot easier to get enough unsaturated fats, right?

  1. That's why I've devoted this article entirely to the avocado. In contrast to the common fruits such as apple and banana, the avocado contains a lot of unsaturated fats, little sugar and a lot of dietary fiber. So this is really a type of fruit that you can add to your diet.

  1. In addition, avocado tastes delicious and instead of always mixing banana through the smoothie, you can also use an avocado more often for taste!

1 Almost no sugars

  1. As you may know, all types of fruit naturally contain sugars. This is also the reason why, despite the fact that fruit is healthy, you have to be careful with the amount. That is not the case with avocado. An avocado contains only 1.4 grams of sugars per 100 grams, even if you have diabetes you don't have to worry that an avocado will affect your blood sugar.

  2. As you may know, all types of fruit naturally contain sugars. This is also the reason why, despite the fact that fruit is healthy, you have to be careful with the amount. That is not the case with avocado. An avocado contains only 1.4 grams of sugars per 100 grams, even if you have diabetes you don't have to worry that an avocado will affect your blood sugar level.

2 Monounsaturated fats

  1. 100 grams of avocado contain 11.3 grams of monounsaturated fatty acids! So forget that margarine with all that artificially added vitamin D and I don't know what. You can even use the avocado as a meat substitute that comes from nature. You don't necessarily have to eat meat to get your unsaturated fats. How beautiful do you want it? The only vitamin you need to get from animal products is vitamin B12. However, studies on this vitamin seem to cautiously confirm that B12 can also be obtained from certain algae species.

3 Polyunsaturated fats

  1. Per 100 grams an avocado contains 2.0 grams of polyunsaturated fats, these unsaturated fats are essential in maintaining good cholesterol levels and they help you, among other things, in the absorption of the fat-soluble vitamins.]

  2. Per 100 grams, an avocado contains 2.0 grams of polyunsaturated fats, these unsaturated fats are essential in maintaining good cholesterol levels and they help you, among other things, in the absorption of the fat-soluble vitamins.]

4 Saturated fats

  1. You will think that saturated fats do not belong in a healthy diet, but the body also needs saturated fats. These play an important role in the construction and maintenance of healthy cells. So the 3.8 grams of saturated fat is just right, especially when you compare it to the ratio of monounsaturated and polyunsaturated fats.

  2. You might think that saturated fats don't belong in a healthy diet, but the body also needs saturated fats. These play an important role in the construction and maintenance of healthy cells. So the 3.8 grams of saturated fat is just right, especially when you compare it to the ratio of monounsaturated and polyunsaturated fats.

  1. In summary: As far as fats are concerned, the avocado is the big winner among the fruits. These fats are important for your brain, your heart and in the prevention of diseases of your heart, brain and blood vessels. Don't be afraid of fats as long as they are unsaturated you can make up to 30 percent of your calorie intake from fats.

5 dietary fiber

  1. Also with regard to dietary fiber, the avocado scores high, very high even. In comparison, nuts contain about four grams of dietary fiber and oatmeal, which is really high in fiber, contains about nine grams. You see, the avocado with its 6.4 grams of fiber per 100 grams is a lot. A banana, with its two grams of dietary fiber, cannot be compared to an avocado.

  2. Also with regard to dietary fiber, the avocado scores high, very high even. For comparison, nuts contain about four grams of dietary fiber and oatmeal, which is really high in fiber, contains about nine grams. You see the avocado with its 6.4 grams of fiber per 100 grams is a lot. A banana, with its two grams of dietary fiber, cannot be compared to an avocado.

  1. These dietary fibers are, as you know, very important for good digestion. Not all fibers are digestible, so they pass through your intestines like a broom. In addition to the cleaning effect, the fibers also have the effect of absorbing moisture. So if you have watery stools, dietary fiber will help!

  1. In addition, dietary fibers ensure that you feel satiated quickly, they prevent you from stuffing yourself with calories. Handy if you have to watch your weight! In addition, dietary fiber plays an important role in maintaining a stable blood sugar level, which indirectly contributes to the prevention of inflammation in your body.

  1. The recommended daily allowance of dietary fiber is approximately thirty to forty grams per day.

6 Beta Carotene

  1. 100 grams of avocado contains about 36 micrograms of beta-carotene. Beta carotene is the basis for vitamin A. Vitamin A is important for your skin and eyes. It forms cells that are important for your hair and skin. But vitamin A is also important for healthy gums. Healthy teeth have a major impact on your health.

  1. So 1 or 2 avocados can't hurt. If you suffer from dull hair and night blindness, an avocado is especially necessary.

7 Vitamin B1

  1. 100 grams of avocado contains about 0.08 milligrams of vitamin B1. As an adult you need at least 1.1 milligrams of vitamin B1 per day. So an avocado provides you with about 10% of the recommended daily allowance.

  1. You notice a lack of vitamin B1 mainly in your mood and nerves. You are more likely to be irritated and maybe a little depressed. You also experience concentration problems and problems with your memory.

  1. Unfortunately, a deficiency can also cause changes in the nervous system, which are permanent in contrast to the moody complaints. For example, you can get Beriberi disease. Then you will suffer from paralysis.

  1. But don't worry, this is usually only the case if you never eat vitamin B1 and that is in many foods and then you also have to drink heavily while not eating vitamin B1.

  1. So you could say you are better off eating avocado instead of consuming large amounts of avocado liqueur.

8 Vitamin B2

  1. 100 grams of avocado contains 0.1 milligrams of vitamin B2. So an avocado provides you with about 10% of the recommended daily amount of vitamin B2. For women this is at least 1.1 milligrams per day and for men 1.5 milligrams.

  1. Vitamin B2 is important to have for the growth and development of red blood cells. A deficiency causes fatigue symptoms because the cells no longer transport enough oxygen from the lungs to the other cells in your body, such as your heart!

  1. You can also get infections in the corners of your mouth. So eat something extra, fortunately vitamin B2 is not only in avocados but also in many other foods, so a varied diet is sufficient to get enough vitamin B2.

9 Vitamin B6

  1. 100 grams of avocado contains about 0.22 milligrams of vitamin B6, which is about 15% of what you need every day. Vitamin B6 is important for your resistance and the energy supply of your cells. In addition, you need vitamin B6 for the functioning of the neurotransmitters and hormones. These are the substances with which your body communicates and if you have a shortage here you will notice it immediately, you will suffer from fatigue and your resistance decreases enormously.

10 Folic Acid

  1. As far as folic acid (vitamin B11) is concerned, the avocado is also there. An avocado contains 11 micrograms of folic acid. The recommended daily allowance of folic acid is about 300 micrograms. Now you would say that is not a little short. That is partly correct. A lot of vegetables contain a lot more folic acid, but the moment you start cooking those vegetables a large part of the folic acid is lost again.

  1. Since you don't cook the avocado, you actually get all the folic acid in it

  1. Folic acid is important for the production of white and red blood cells. A deficiency can therefore cause anemia and thus fatigue. Intestinal complaints are also characteristic of a folic acid deficiency.

  1. Besides the blood cells you also need folic acid for the DNA and RNA in your cells. You keep making new cells throughout your life to have a good DNA nucleus in it, it is important to eat enough folic acid.

  1. Especially if you are pregnant or want to become, sufficient folic acid is very important. It is not without reason that it is recommended to use supplements to ensure that you get enough vitamin B11 during pregnancy, this is an essential vitamin to have a healthy child!

11 Vitamin C

  1. An avocado contains 3 milligrams of vitamin C, in that respect the avocado is not the best since you need about 75 milligrams of vitamin C per day.

  1. Vitamin C protects the body against free radicals. Free radicals damage all parts of a cell such as the fat around a cell membrane and the DNA. This plays an important role in the aging process, so the more vitamin C the better.

  1. Â With too little vitamin C it also takes a long time for wounds to heal and you have a lower resistance.

12 vitamin E

  1. A whole avocado provides you with about 30% of the recommended daily allowance of vitamin E. Vitamin E is important for your health because it acts as an antioxidant, protecting your body against the oxidation of fatty acids . In addition, vitamin E protects the cell walls and plays an important role in your metabolism. In addition, vitamin E helps you get rid of inflammation and strengthens your immune system.

  1. Also, vitamin E specifically is very good for your eyes and helps maintain your cognitive skills as you age.

13 Potassium

  1. An avocado contains 450 milligrams of potassium, which is slightly more than 10% of the recommended daily allowance. Potassium is closely related to sodium, which is also in small amounts in an avocado. Potassium is extremely important for maintaining healthy blood pressure.

  1. In addition, your nervous system also needs potassium to function properly and it plays an important role in your metabolism.

14 Calcium

  1. 1000 milligrams per day for adults up to the age of 50. From that age on, more calcium is needed, namely 1100 to 1200 milligrams. 10 milligrams of calcium is what's in 100 grams of avocado. This is not very much, but it is still there. You need calcium for your bones and teeth. That is best known, but it is not the only thing that calcium is good for. Namely, calcium is also important for the proper functioning of nerves and muscles. Blood coagulation also needs calcium and it is necessary for the transport of the minerals sodium, potassium and magnesium.

  1. With a shortage of calcium you can suffer from osteoporosis, making it easier to break.

15 Phosphorus

  1. 100 grams of avocado contains about 30 milligrams of phosphorus. This is about 5% of your daily intake. Phosphorus, along with calcium, is important for the strength of your bones and teeth. Too little phosphorus leads to muscle pain and pain in the bones and kidney stones.

  1. You can also develop a lack of appetite.

  1. In addition, phosphorus is also important for digestion, energy management and the production of hormones. Phosphorus also regulates the pH value of your blood. It is in every cell of our body. Your body even consists of 1% phosphorus. It is a building block for your DNA and RNA that is the core of your cells.

16 Magnesium

  1. 30 milligrams of magnesium is what is in 100 grams of avocado. You need about 350 milligrams of magnesium per day. So one avocado usually weighs 150 grams, which is more than 10% of the amount of magnesium you need. And that by eating an avocado!

  1. Magnesium is not only cool in chemistry class, but also good for your body. It is important for your bone building, just like phosphorus and calcium and also for the formation of proteins in your body. Your muscles need it to function properly. Magnesium also helps your muscles because it supports nerve impulses in muscles and nerve tracts. That is not the only thing that supports magnesium, because the enzyme action in your cells also benefits from magnesium.

  1. With a shortage you often have a listless feeling or you are tired. You also suffer from cramps in your muscles and in extreme cases even from cardiac arrhythmias.

17 Copper

  1. You only need very little copper, about 0.9 milligrams per day. By eating 100 grams of avocado you already get almost half of the amount of copper. And that little bit of copper ensures that your skin does not become too pale and your hair remains beautifully full of color. Copper also plays a role in your immune system and ensures that the transfer of oxygen within your body runs smoothly.

18 Iron

  1. Iron is mainly obtained from animal products, so it is nice to know that a whole avocado contains 6 milligrams of iron. You need about 10 milligrams of iron per day as a man. An adult woman needs a little more about 15 milligrams. So an avocado provides you half of your iron needs. You need iron to prevent anemia. A shortage of iron makes you have difficulty thinking, you tire very quickly and your condition becomes very bad.

19 Zinc

  1. The last reason to eat an avocado is zinc. Just like iron and copper, you only need a little bit of zinc. You need about 7 to 9 milligrams per day. 100 grams of avocado contains 0.6 milligrams of zinc, roughly 10% of your daily intake.

  1. Actually quite funny when you read that you need iron, copper and zinc for your health. These hardware are not only useful for finishing your dormer window.

  1. Sufficient zinc ensures that your immune system can do its job properly and that you can see well in the dark. Zinc also plays an important role in the construction of tissue and proteins.

Finallyâ €

  1. As you can read, an avocado is a real vitamin and mineral bomb. But more importantly, the avocado is a bit of an outsider in terms of the foods it contains. Unlike most fruits, an avocado is very different in terms of what minerals and vitamins it contains. The fact that an avocado contains mainly unsaturated fats is already a reason to eat an avocado more often. Because a healthy diet alone is not enough for good health.

  1. You can eat very healthy but still too one-sided, to prevent that one-sidedness you have to add those tasty misfits to your diet!

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