Avocado, recognized as one of the most complete ‘superfoods’, is already an essential ingredient in everyday life. This is not simply a trend or fad; Its popularity has a solid foundation based on its nutritional characteristics that make it stand out over other fruits. Rich in vitamins A, C and D, it also serves as source of essential minerals such as potassium, magnesium, iron and sodium, which play a crucial role in the proper functioning of the human body. As if that were not enough, it can significantly reduce visceral fat.
In Spain, its consumption has been increasing over the last decade. This exotic fruit, which used to be a luxury item Reserved for special occasions, it is now a daily component in many Spanish homes. The southern areas, such as Malaga and Granada, stand out for their production, thanks to a subtropical climate suitable for the cultivation of this fruit. It is part of a wide range of recipes, from toast and salads to guacamole and sushi, and in addition to providing flavor and texture, it has numerous health benefits, such as improving cardiovascular health and weight control.
Helps control blood glucose spikes
In addition to protecting the heart, it directly influences the control of blood glucose levels. Furthermore, due to its low glycemic index and the large amount of soluble and insoluble fiber it contains, it slows down the absorption of carbohydrates, thus preventing sudden changes in blood dextrose levels.
This procedure favors more effective insulin control and can become a useful resource for those suffering from type 2 diabetes or are in danger of developing it. Therefore, this food can be a valuable ally for those who suffer from type 2 diabetes or are at risk of developing it. Additionally, this ability reduces cravings, an additional benefit that helps in weight management and preventing fat accumulation.
As if that were not enough, the benefits of avocado extend to the external appearance: skin, nails and hair. The essential fatty acids and vitamins present in this food nourish the skin from the insideimproving its hydration and elasticity. For example, a study published in the Journal of Cosmetic Dermatology highlights that consuming avocado over a period of eight weeks can lead to significant improvements in the firmness and elasticity of the skin.
An ally of blood pressure
Regarding blood pressure, this fruit is an indispensable ally. Its high potassium content helps balance sodium levels in the body, which helps maintain healthy blood pressure. Since excess sodium is a common problem in many modern diets, this balance is essential to reduce the risk of hypertension and cardiovascular disease. Although it must be consumed in some moderation. Nutritionists like Pablo Ojeda point out that, despite its multiple benefits, it is advisable to limit its intake to a maximum of three servings a week due to its high calorie content, which, although composed of healthy fats, can add up to excess calories if is consumed in excess.
An ally against abdominal fat
One of the most promising discoveries about avocado is its ability to reduce visceral fat. This fat is the most dangerous, as it surrounds the internal organs and is associated with a higher risk of developing metabolic diseases. A study published in the Journal of Nutrition revealed that daily consumption of avocado for 90 days could significantly reduce the amount of visceral fat in the body. Interestingly, the results showed that women experienced greater benefits, which opens the door to future research into why avocado affects differently depending on gender.
“Due to its high fat and antioxidant content, it has been shown to help reduce abdominal fat,” says nutritionist Lorena Alarcón; a power that another expert confirms, Cristina Morawhich highlights how the key is in its amount of unsaturated fats (75% of its composition). The unsaturated fat in an avocado is made up of monounsaturated fat and polyunsaturated fat, both types of good fat. In addition to its action on visceral fat, this food also promotes the increase of subcutaneous fat. Although at first glance it may sound counterproductive, this type of fat is essential for health, since it is located just under the skin and helps keep it firm and protected.
A food loaded with fiber
The dietary fiber present in this fruit is another of its strong points. It is estimated that one serving can provide up to 30% of the recommended daily intake of fiber, which favors good digestion and healthy intestinal transit. Additionally, fiber feeds the good bacteria in the gut, contributing to a balanced microbiota, which in turn plays a role in strengthening the immune system and mental health. It also stands out for its antioxidant content, such as lutein and zeaxanthin, which are essential for eye health. These compounds protect the eyes from damage caused by ultraviolet light and reduce the risk of developing macular degeneration, a leading cause of vision loss in older people.
Last but not least, this food is a rich source of vitamins of the B complex, such as B5 and B6. These vitamins are essential for energy production and the proper functioning of the nervous system. In addition, they participate in the synthesis of hemoglobin, which contributes to maintaining constant energy levels and general well-being.
