11 Proven Benefits of Avocado

3. Avocado is good for the heart

77% of the calories in avocado is from fat, making it one of the fattiest plant foods in existence.

And majority of the fat avocados’ contain is called oleic acid — a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.

Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer (7, 8, 9, 10).

The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

To sum it up: Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4.Avocado is fiber-rich

Fiber is another nutrient found in relatively large amounts in avocado. Fiber is an indigestible plant matter that can contribute to weight loss. Fibers are also known to reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (11, 12, 13).

A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.

A distinction is often made between soluble and insoluble fiber. Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies (14). And about 25% of the fiber in avocado is soluble, while 75% is insoluble (15).

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