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  • - The avocado is a pretty unique type of fruit.

  • Now, most fruit predominantly contain carbs

  • but avocado is high in healthy fats.

  • This unique nutrient profile has many beneficial effects

  • on health and in this video I'm looking at five of the best.

  • Number one, avocado is incredibly nutritious.

  • There are many kinds of avocado

  • and the shape, size, and color can vary between them.

  • The most popular type is called Hass avocado

  • and this is what it typically looks like.

  • Avocados are very nutritious

  • and contain a wide variety of nutrients,

  • including 20 different vitamins and minerals.

  • Here are some of the most abundant nutrients,

  • in a single 3.5 ounce, or 100 gram, serving.

  • It has 26% of the recommended dietary allowance

  • for vitamin K; 20% of the RDA for folate;

  • 17% of the RDA for vitamin C;

  • and between 10% to 14% of the RDA

  • for potassium, vitamin B5, B6, and vitamin E.

  • It also contains small amounts of magnesium, manganese,

  • copper, iron, zinc, phosphorous, vitamin A, B1, B2, and B3.

  • This is coming with 160 calories, two grams of protein,

  • and 15 grams of healthy fats.

  • Although it contains nine grams of carbs,

  • seven of those are fiber so there's only two net carbs,

  • making this a low-carb friendly plant food.

  • Avocados also don't contain any cholesterol or sodium

  • and are low in saturated fat.

  • I personally don't think that really matters

  • but this is one of reasons why all health experts

  • agree that avocados are healthy.

  • Number two, avocados contain more potassium than bananas.

  • Potassium is a critical nutrient

  • that most people aren't getting enough of.

  • This nutrient helps maintain electrical gradients

  • in the body's cells and serves various important functions.

  • Avocados are actually very high in potassium,

  • with a 100 gram, or 3.5 ounce, serving containing

  • 14% of the RDA, compared to 10% in bananas,

  • which are a typical high potassium food.

  • Several studies show that having a high potassium intake

  • is linked to reduced blood pressure,

  • major risk factor for heart disease,

  • strokes and kidney failure.

  • So for those who have high blood pressure

  • eating more avocados could do you a lot of good.

  • Number three, avocado is loaded

  • with heart-healthy monounsaturated fatty acids.

  • Avocado is a high fat food.

  • In fact, about 70% of its calories come from fat

  • which makes it one of the fattiest plant foods in existence.

  • But they don't just contain any fat,

  • the majority of the fat in avocado is oleic acid.

  • This is a monounsaturated fatty acid

  • that is also the major component in olive oil

  • and believed to be responsible

  • for some of its beneficial effects.

  • Oleic acid has been linked to reduced inflammation

  • and been shown to have beneficial effects

  • on genes linked to cancer.

  • The fats in avocado are also quite resistant

  • to heat induced oxidation which makes avocado oil

  • a safe and healthy choice for cooking albeit expensive.

  • Number four, the fat in avocados can help you

  • absorb nutrients from plant foods.

  • When it comes to nutrients in food

  • the total amount is not the only thing that matters.

  • We also need to be able to absorb them,

  • move them from the digestive tract

  • and into the body, where they can be used.

  • Some nutrients are fat soluble, meaning that they need

  • to be combined with fat in order to be utilized.

  • This includes vitamins A, D, E, and K,

  • along with antioxidants like carotenoids.

  • Of course, avocados provide that fat for absorption.

  • One study showed that adding avocado or avocado oil

  • to either salad or salsa can increase antioxidant absorption

  • by 2.6 to 15-fold, and this is due to its healthy fats

  • and why you should always include a healthy fat sauce

  • when you eat veggies.

  • So not only is avocado highly nutritious

  • it also increases the nutrient value

  • and the amount of nutrients you absorb

  • from other plant foods that you eat.

  • Number five, avocados are loaded

  • with powerful antioxidants that can protect the eyes.

  • Not only do avocados increase

  • the antioxidant absorption of other foods,

  • they're also high in antioxidants themselves.

  • This includes nutrients called lutein and zeaxanthin

  • which are incredibly important for eye health.

  • Studies show that these nutrients are linked

  • to a drastically reduced risk of cataracts

  • and macular degeneration, which are common in the elderly.

  • Therefore, eating avocados should have benefits

  • for eye health over the long term.

  • At the end of the day avocados are loaded with nutrients,

  • many of which are lacking in the modern diet.

  • They are heart healthy and best of all,

  • they taste incredible.

  • What more could you ask for in food?

  • Thanks for watching!

  • Make sure to give this video a thumbs-up

  • if you've found it informative

  • and don't forget to subscribe

  • to the Authority Nutrition YouTube Channel

  • by clicking the red Subscribe button below this video.

- The avocado is a pretty unique type of fruit.

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B2 US avocado fat potassium healthy nutrient vitamin

5 Powerful Health Benefits of Avocado (Based on Science)

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    Seraya posted on 2020/07/06
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