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


A recent medical study recommended making sure to eat avocado, due to its many health benefits, whether it comes to reducing calories, or because it contains harmless fats that the body needs.

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

In their study, recently published in the journal (Nutrients), the researchers said that they revealed new benefits for humans from consuming large amounts of avocado fruit; It helps to reduce calorie consumption and 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, which reduced 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 intakes of avocados reduce total caloric energy.

The researchers attribute their selection to Mexican families for two reasons: First, Hispanics 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 notice 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, the 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.

Scientists stress that the study findings 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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