Avocado is delicious, rich in minerals, and can be used for a healthy diet.

Research shows that avocados can be part of a healthy diet. In fact, after eating one avocado a day, people experienced a reduction in sodium intake and increased intake of healthy fats, without any change in weight.

These 3 avocados 034 are medium sized, 25cm long, weighing 350gr each - Illustration photo

Avocados are not only delicious, but they're also a great source of nutrition. "They're a natural source of heart-healthy monounsaturated fats, fiber, vitamins, and minerals," Lauren Makaner, RD, a registered dietitian, told Health magazine.

Improve the quality of your diet

Avocados can help reduce inflammation in the body, says Manaker. The fiber in avocados supports digestive health by increasing the diversity of gut bacteria and promoting regular bowel movements.

“They also serve as an energy source for intestinal cells through fermentation and contribute to the regulation of intestinal function and resistance to pathogens,” says Pumper, a nutritionist at The Ohio State University Wexner Medical Center. These effects underlie avocados’ benefits for gastrointestinal disorders.

Support metabolism

Avocados provide nutrients like healthy fats, fiber, potassium, magnesium, and vitamin B6, as well as bioactive compounds that help control cholesterol, blood pressure, and blood sugar.

These ingredients can also reduce inflammation, which can help prevent and control heart disease, high blood pressure, and type 2 diabetes, according to Pumper.

Improve eye health

Avocados contain vitamin E, lutein and zeaxanthin, which benefit eye health by providing antioxidants and protecting the eyes from UV damage and age-related eye problems.

“Avocados may also help reduce the risk of retinal detachment and uveitis (inflammation of the middle layer of the eye),” says Pumper. “Vitamin K1 plays an important role in maintaining the integrity of eye tissue and may help protect against retinal inflammation and cataracts.”

Nutritional value of avocado

The nutritional composition of avocados is rich and diverse. According to research, avocados provide healthy fats, fiber, protein and many vitamins and minerals.

Avocados are also a good source of B vitamins such as folate, riboflavin, niacin and pantothenic acid. This makes them a nutrient-dense food that contributes significantly to your daily fiber, potassium and healthy fat needs.

A 100g serving of avocado provides the following nutritional values: Calories: 160; Fat: 14.7g; Sodium: 7mg; Carbohydrate: 8.5g; Fiber: 6.7g; Sugar: 0.7g; Protein: 2g; Magnesium: 29mg; Potassium: 484mg; Vitamin C: 10mg; Vitamin E: 2.1mg; Vitamin K 21mcg.

NGUYET DUC

Source: https://tuoitre.vn/delicious-fruit-with-lots-of-minerals-can-be-used-for-healthy-nutrition-20250925094808578.htm