Glowier skin, shinier hair, and stronger nails: avocado is not just a very versatile ingredient, it is also a powerhouse of nutrients useful in supporting female health. Let’s discover the top 5 benefits of avocado for women’s health, and why should men eat this incredible fruit too!
The Top 5 Benefits of Avocado For Women’s Health
Rich in vitamin E, potassium, and healthy fats… let’s have a look at all the reasons why eating avocado toast in the morning can transform your health!
- Lower the risk of cervical and breast cancer
Although current studies have not yet found a direct link between avocado consumption and a reduction in the risk of cervical and breast cancer, this fruit does contain several precious compounds that may help prevent their onset.
Among them is folate (or folic acid), a vitamin that plays an essential role in the growth and repair of cells. Indeed, some studies show that consuming a moderate amount of folic acid (no more than 400 mg a day – corresponding to 100% of the daily recommended dose – or DV) can block cancer in its early stages. With around 59 mg (15 % of the DV) for half a fruit, avocados can assist you in making sure you consume enough of this precious micronutrient.
In addition, avocados are a great source of carotenoids, including lutein, α-Carotene, and β. These have been shown to protect against oxidative damage, which is associated with the progression of many chronic diseases, as well as to have the potential to control cancer progression
- Facilitate fat loss
Are you scared to eat avocado because of its lipidic and caloric content? Well, don’t worry any longer!
Although one cup of avocado (150 grams) contains around 240 calories and 22 grams of fats, avocado can actually help in promoting a healthy body weight and can even change the way in which women store fat.
Indeed, a study conducted by the University of Illinois revealed how eating one avocado a day for 12 weeks was associated with a redistribution of belly fat for women. In particular, avocados helped lower women’s visceral fat levels. This is one of the major contributors to the onset of type-2 diabetes.
Moreover, the healthy fats and fiber contained in avocado can help promote satiety, thereby assisting with weight loss and management.
N.B.: Goes without saying to always practice moderation, as with any other food!
- Better reproductive health
Among the benefits of avocado for women’s health is its role in promoting reproductive health. Avocado contains several compounds that can assist women’s fertility journey, from conception to the development of a healthy fetus. Avocados are also a wonderful source of vitamin E, which can be beneficial in improving the lining of the uterus. This in turn can increase the possibility of conceiving.
In addition, one cup of this fruit contains around 22mg of choline, an essential nutrient in the development of the fetal brain and neurological system.
Last but not least, one avocado provides almost 30% of the recommended intake of folate during pregnancy, which may help discourage miscarriage and fetal anomalies.
- Faster digestion
Did you know that avocados can help improve your digestion? The reason is that this fruit is packed with soluble fiber and minerals such as potassium and magnesium. All of them are critical in promoting regular bowel movements – and in leaving you with a flatter tummy!
In addition, avocados can be considered part of the low FODMAP* foods, and can therefore be safely consumed by people suffering from IBS or other digestive issues.
*FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that can be poorly absorbed by the small intestine, hence causing abdominal discomfort and digestive issues in some subjects.
- Better skin, hair, and nails
Last but not least, avocados can transform your beauty routine from the inside out! Indeed, this fruit is rich in biotin, a coenzyme that stimulates keratin production in hair and can increase the rate of follicle growth.
Moreover, avocados – and in particular cold-pressed avocado oil, contain an abundance of antioxidants, plant sterols, omega-9, minerals, and vitamins, including vitamins C and E. Jointly, these nutrients can help the production of collagen in the body, critical in nourishing and moisturizing the epidermis from the inside. The result will be more glowy, plump skin and stronger nails!
The great thing is that you can either apply it topically or add it to your daily diet – or, even better, do both. Who needs to waste excessive amounts of money on expensive facials when you can just add avocado into your beauty routine?
Did you already know any of these benefits of avocado for women’s health?
…and Why Men Should Eat it Too!
Avocados are not only a great ally in boosting female health. Indeed, they can play an important role in promoting male fertility and increasing libido!
As said previously, avocados are rich in vitamin E, which has been shown to improve sperm quality in men with infertility. Similarly, the zinc contained in the fruit can increase sperm quality, testosterone production, and overall fertility.
But the benefits of avocado for men’s reproductive health don’t end here. Indeed, some studies have shown that avocado seed extract can improve sperm production and mobility in men, which is especially beneficial for men who are trying to conceive.
Lastly, avocados are a good source of healthy fats, that are necessary for the creation of testosterone, the hormone responsible for sperm production. This is responsible for increasing men’s libido – which is always good when wanting to make a baby (IYKYK)!
Avocado: the Nutrition Facts
Avocados are rich in minerals and vitamins, the main ones being magnesium, potassium, and vitamins C and E. In addition, these super-fruits contain lots of precious monounsaturated and polyunsaturated healthy fats, both of which are linked to lower levels of bad (LDL) cholesterol. Lastly, avocados are a good source of dietary fiber.
One avocado (200gr) contains:
- Calories: 322
- Fat: 30 grams
- Protein: 4 grams
- Carbs: 17 grams
- Fiber: 14 grams
- Vitamin C: 22% of the daily value (DV)
- Vitamin E: 28% of the DV
- Vitamin K: 35% of the DV
- Riboflavin (B2): 20% of the DV
- Niacin (B3): 22% of the DV
- Pantothenic acid (B5): 56% of the DV
- Pyridoxine (B6): 30% of the DV
- Folate: 30% of the DV
- Magnesium: 14% of the DV
- Potassium: 21% of the DV
- Copper: 42% of the DV
- Manganese: 12% of the DV
Fun Facts about Avocados
- Avocado trees come from the same family as Cinnamon – the Lauraceae family.
- There are over 500 varieties of avocados that are different in size, texture, shape, and maturity rate.
- With almost 250 mg of potassium in one serving (around half an avocado), avocados contain more potassium than bananas.
- Moreover, the same quantity has around 4.6 grams of fiber, the most of any fruit!
- The largest producer of avocado in the USA is California, delivering almost 90% of USA cultivated avocado.
- Indonesia is the world’s largest avocado-consuming country.
- Did you know that avocado peel is actually edible? However, we wouldn’t advise you to try it, as it’s very bitter!
How to Choose the Perfectly Ripe Avocado
If you want to pick a perfectly ripe avocado, start from its appearance. The skin of a perfectly ripe avocado should be dark green, without any sign of damage. In addition, try to gently press down on top of the avocado. If it’s soft but retains its shape, then it’s ready to eat. On the contrary, if your finger leaves a mark in the avocado flesh, then it’s most likely overripe.
Another method for identifying a ripe avocado is to flick the little stem of the fruit. If it comes out easily and the color beneath is light green, then the fruit is ready to eat. On the other hand, if the stem doesn’t come out easily or the flesh is dark brown, then the fruit is either unripe or overripe.
Sweet and Salty Recipes with Avocado for Everyone!
Avocado is a cure-all for both women and men. However, if you are sick of just eating guacamole or avocado toast. Don’t worry! Avocado is such a versatile ingredient, that can be easily added into your diet in both sweet and salty recipes.
Here are my favorite ones, all super healthy and easy to make!
If you are more of a savory breakfast person, these Vegetarian Mexican Fajita Cornbread Casserole and Easy Mexican Eggs Benedict w/ Tofu Chorizo & Chipotle Hollandaise are the perfect options for you.
For a healthy and easy lunch or dinner, these recipes are for you: Watermelon Shrimp Avocado Salad, Easy Fish Tacos, “Healthfully Loaded” Mexican Street Corn Salad, Fried Green Tomatoes, Grilled Cajun Chicken Salad with Cilantro, Lime & Avocado, and Vegan Mexican Spicy Stuffed Peppers.
Lastly, if you still fancy your avocado toast, this Tasty Guacamole with Tomatoes is excellent if you want to add a twist to the original recipe!
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