Avocado is one of the fruit are beneficial for our health, especially heart health. However, unfortunately many people are hostile to this fruit because of high fat content. In fact, Avocado contain unsaturated fat which is good for health in higher portion.
Fat in avocados are very high, i.e. 71-88 percent of total calories or about 20 times the average for other fruits. There are 14.66 grams of fat per 100 grams of avocado, said Prof Dr Made Astawan MS, food technology and nutrition experts from the IPB. Fat is mostly in the form of monounsaturated fatty acids. Its amount is 9.8 grams per 100 grams. While saturated fat content is only 2.13 grams per 100 grams. And also there are polyunsaturated fats of 1.82 grams per 100 grams. Avocados are also rich sources of vitamins A, C, E, K, vitamin B6, thiamine, riboflavin, niacin, fiber, magnesium, and copper.
Avocados contain oleic acid, a component in monounsaturated fats that can help lower cholesterol. A study carried out on their high cholesterol levels. After seven days of a diet that included avocados, they decreased total and LDL cholesterol significantly, while HDL cholesterol increased by 11 per cent.
In addition to unsaturated fatty acids, avocado is also a good source of potassium or potassium, the mineral that helps regulate blood pressure. Potassium in avocados is higher than a medium-sized banana. Adequate intake of potassium may help protect the body from blood vessel disease, such as high blood pressure, heart disease and stroke.
Other nutrients found in avocados is folate. A cup of avocado has at least 23 percent of daily sufficiency for folate, nutrients that are important to heart health and for women who are planning a pregnancy.
To determine the relationship between folate intake and heart disease, the researchers included more than 80,000 women for 14 years using dietary questionnaires found that women who consume higher dietary folate had 55 percent lower risk for heart disease or suffered a fatal heart disease. Other studies show, anyone who ate folate-rich foods lower risk of cardiovascular disease or stroke compared with those not taking these important nutrients.