Toasted sourdough topped with BayFarms Avocados, baby rocket, feta cheese and a drizzle of olivado avocado oil = Avocado, Baby Rocket & Feta Cheese

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Avocado Health Benefits

As published by Medical News Today

  1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin,ย folate, pantothenic acid,ย magnesium, andย potassium. They also provide lutein,ย beta carotene, andย omega-3ย fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a personย feel fullerTrusted Sourceย between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g) contains:

  1. Healthy for the heart

In every 100 g of avocado there areย 76 milligramsTrusted Sourceย of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols mayย help maintainย healthy cholesterol levels, which are important for heart health.

  1. Great for vision

Avocados containย lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-solubleย antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developingย age-related macular degeneration.

  1. May help prevent osteoporosis

Half an avocado provides approximatelyย 18%Trusted Sourceย of the daily value of vitamin K. This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

  1. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at leastย 600 micrograms (mcg)Trusted Sourceย of folate per day when pregnant. One avocado may contain as much asย 160 mcgTrusted Source. Avocados also contain fatty acids thatย are integralTrusted Sourceย to a healthy diet and fetal development.

  1. Reducing depression risk

Avocados are a good source ofย folateTrusted Source, which plays an important role in overall dietary health.ย Studiesย have also found links between low folate levels andย depression. Folate helps prevent the buildup of homocysteine, a substance thatย can impairย circulation and delivery of nutrients to the brain.ย Reviews of past researchTrusted Sourceย have linked excess homocysteine with cognitive dysfunction, depression, and the production ofย serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

  1. Improving digestion

Avocados are high in fiber, containing approximatelyย 6โ€“7 gTrusted Sourceย per half fruit. Eating foods with natural fiber can help preventย constipation, maintain digestive tract health, and lower the risk ofย colon cancer.

  1. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. StudiesTrusted Sourceย have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduceย inflammationย and aggravation of the digestive tract.

  1. Osteoarthritis relief

Avocados,ย soy, and some other plant foods contain saponins. These substancesย may haveย a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.

  1. Antimicrobial action

Avocados and avocado oil contain substances that have antimicrobial properties.ย Researchย shows that avocado seed extracts can help defend the body against bothย Streptococcus agalactiaeย andย Staphylococcus aureusย infections, for example.

  1. Protection from chronic disease

The monounsaturated fatty acids in avocados mayย be beneficialย in preventing chronic conditions, such asย cardiovascular disease. Meanwhile,ย researchTrusted Sourceย suggests that an optimal intake of fiber may reduce the risk ofย stroke,ย hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber. The right fiber intake can also lowerย blood pressureย andย cholesterolย levels, improveย insulinย sensitivity, and enhance weight loss for people with obesity.

Avocado, Baby Rocket & Feta Cheese