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4 benefits of avocados for your health

2021-07-26T17:03:49.949Z


Avocados are a great source of nutrients and can help lower LDL cholesterol. Here we present these and other benefits for your health.


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Avocado has gained fame in kitchens around the world not only for its taste but also for its health benefits.

It's packed with nutrients, is an excellent source of fiber, and also provides cholesterol-lowering fats.

(Photo: GUILLEM SARTORIO / AFP via Getty Images)

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The favorite of the millennial generation: the avocado toast ("avocado toast", in the United States).

(Photo: Astrid Stawiarz / Getty Images for CBD For Life)

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Avocado ice cream or sorbets have made their way into haute cuisine.

In this photo taken in 2017 you can see a sponge cake with avocado oil, macadamia nuts, cold tomato soup, broken pineapple cream, avocado sorbet and baked matcha tea tiles, by Mexican chef Fernando Martínez at the restaurant " Seneri "in Mexico City.

(Photo: OMAR TORRES / AFP via Getty Images)

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Avocado can accompany any type of salad.

For example, in the photo, a grapefruit and avocado salad with pickled ginger and ginger vinaigrette.

(Photo: Brendan Hoffman / Getty Images for Girl Behind the Camera)

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You can also make a variety of stuffed avocado dishes.

This, for example, is a Toldo salad with avocado and frozen beetroot soup.

(Courtesy Cuquita).

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And of course, the famous guacamole accompanied by totopos (fried corn tortillas) can be made with different types of chilies and peanut sauces.

In the photo, the one at the El Tizoncito restaurant in Mexico City.

(Photo: OMAR TORRES / AFP via Getty Images)

(CNN) -

Avocado has become an increasingly popular food in recent years, with people mixing it into their smoothies or slicing it to put on top of toast.

This green fruit became a staple in kitchens around the world, and for good reason.

Avocados have a number of health benefits and are a versatile ingredient when it comes to cooking, according to Lisa Drayer, CNN nutrition contributor.

She uses this fatty fruit in soups, sauces, and even chocolate truffles.

Depending on how it's cooked, avocados can be a great fat substitute that won't make your desserts taste like avocado, Drayer noted.

In addition, they are packed with nutrients and can be a healthy addition to a balanced diet.

Here are five ways avocados are good for you.

1. They are a great source of potassium

A 100-gram (3.5-ounce) serving of avocado contains 485 milligrams (0.02 ounces) of potassium, according to the United States Department of Agriculture (USDA).

By comparison, a banana has 358 milligrams (0.01 ounces) of potassium per 100 grams.

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According to the US National Library of Medicine, this mineral helps regulate nerve function and transport nutrients to cells, while eliminating waste.

Potassium also helps fight high blood pressure, according to the American Heart Association.

High sodium levels can raise blood pressure, according to the CDC, and potassium allows more sodium to leave the body through urine.

This, in turn, lowers blood pressure, according to the American Heart Association.

2. They are full of monounsaturated fats

Monounsaturated fats are fat molecules with an unsaturated carbon bond, Drayer noted.

In simple terms, it is an unsaturated fat that works to lower LDL cholesterol without affecting the good HDL cholesterol, he added.

When you have too much LDL cholesterol, it hardens at the edges of your arteries and narrows them, according to the Mayo Clinic.

This reduces blood flow through the arteries, which can cause blood clots and other medical complications.

READ: How Processed Foods Promote Diet-Related Diseases

3. They are also rich in fiber

Avocados have almost 7 grams (0.25 ounces) of fiber per 100 grams (3.5 ounces), according to the USDA.

Foods with more fiber tend to keep you full longer than foods with low fiber, indicates the Mayo Clinic.

This makes avocados a great option for people who are watching their weight, he adds.

4. Avocados are rich in folate

This fatty food is rich in folate, with 81 micrograms per 100 grams of avocado, according to the USDA.

Folate is an important B vitamin for proper brain function and healthy pregnancies, Drayer said.

The National Institutes of Health Office of Dietary Supplements recommends that women of childbearing age take 400 micrograms (0.000014 ounces) of folate daily.

Pregnant women should increase their intake to 600 micrograms (0.000021 ounces) a day, according to the agency.

The CDC mentions that folate can help prevent birth defects, specifically those that affect the baby's brain and spine, during the first weeks of pregnancy.

About half of pregnancies in the United States are unplanned, the article notes, so it's important for all women of childbearing age to get enough folate as part of their regular diet.

The most outstanding

Avocados are a great source of nutrients and can help lower LDL cholesterol.

Plus, they can keep you satisfied for longer.

Like other high-fat foods, avocados are calorie dense, which means there are a lot of calories per gram.

A 100-gram (3.5-ounce) serving of avocado has 160 calories, according to the USDA.

As long as you are mindful of your consumption of avocados, since they are high in calories, they are a great addition to your diet, Drayer explained.

Guacamole is a popular avocado dish that is easy to make and a crowd favorite.

Click here to see a classic recipe;

and here's a recipe with a unique twist on the sauce with dried tomato and bacon.

Correction:

An earlier version of this article wrongly stated that avocados are high in omega-3 fatty acids.

It is not like this.

Editor's Note

: This note was originally published in May 2021 and was updated in July 2021.

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Source: cnnespanol

All news articles on 2021-07-26

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