“Magic” benefits.. A medical study reveals what avocados do to the body


Researchers from the University of California San Diego School of Medicine and the Herbert Wertheim School of Public Health and Human Sciences conducted a study on the benefits of avocado.

In their study, recently published in the journal (Nutrients), the researchers said that they Benefits New benefits for humans from consuming large quantities of avocado fruit; It helps reduce consumption Calories, adjust the diet.

Mexican families

Researchers conducted a randomized controlled trial to compare potential health effects among 72 families (231 individuals) of Mexican descent, each consisting of at least three individuals aged over 5 years who lived in the same household, did not suffer from acute chronic diseases, and did not follow Specific diets.

Families were randomly divided into two groups. Over the course of the experiment (six months); Both groups also received biweekly nutrition education sessions. The first group ate fewer avocados (3 times per week), and the second group ate more (14 times per week).

The results showed that families who ate the most avocados reported consuming fewer calories, reducing their intake of other foods, including dairy, meat and grain products, and harmful nutrients, such as saturated fat and sodium.

The trials focused on changes in blood markers of cardiovascular disease; The results provided evidence that nutritional education and higher intake of avocados reduce total caloric energy.

The researchers attribute their selection to Mexican families for two reasons: First, Hispanics/Latinos in the United States have a higher prevalence of obesity and lower intakes of key nutrients compared to other groups in the country.

The second reason is that Hispanic/Latino immigrants have poor diets as they become educated and adopt a Western diet that is higher in refined carbohydrates and animal fats.

Avocado benefits

The researchers chose the avocado specifically; Because it is a vegetarian food that has been consumed in the traditional environment for thousands of years in Mexico and parts of Central and South America.

In terms of nutritional benefits, avocado contains fiber and some chemicals, which prevent the absorption of cholesterol in the body such as; Phytosterols, and antioxidants such as; Vitamin E (Vitamin E), and Vitamin C (Vitamin C), which prevents its oxidation, and enhances the benefits of avocado for the heart and arteries.

The researchers say that half of a medium-sized avocado provides up to 20 percent of the recommended daily fiber, 10 percent of potassium, 5 percent of magnesium, 15 percent of folate and 7.5 grams of monounsaturated fatty acids. .

Although the researchers did not see any change in BMI or waist circumference measurements between the two groups during the experiment, they did note that eating more avocados seemed to speed up feelings of satiety.

The study also revealed that families who consumed more avocados reduced their consumption of animal protein, especially chicken, eggs and processed meat, which usually contain a higher rate of fat and sodium.

Nutritional guidelines recommend reducing both fat and sodium intake.

Surprisingly, however, avocado consumers also reported lower intakes of calcium, iron, sodium, vitamin D, potassium and magnesium, which the researchers said may be linked to lower intakes.

The scientists stress that the study results may provide a strategy to support current public health efforts to reduce saturated fat and sodium, both of which are consumed nationally (US) beyond dietary guidelines.


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