Is avocado good for your skin and if so, what makes it so amazing?
While using avocado directly on the face is a popular natural beauty treatment, many have found that just eating avocado regularly can do wonders for their complexion.
Avocados are rich in healthy fatty acids, vitamins and antioxidants that can improve your skin from the inside. There are also some wonderful avocado benefits for general health. Here are some of the top avocado nutrition benefits for your skin and health… even more reasons to eat one of nature’s healthiest foods!
- Antioxidant Carotenoids
Avocados are a great source of antioxidant carotenoids like alpha-carotene, beta carotene, beta-cryptoxanthin, zeaxanthin and lutein. These free-radical quenching compounds provide protection for your skin from environmental damage that leads to fine lines, wrinkles and other visible signs of aging. High amounts of carotenoids in your diet have been shown to improve skin’s density, thickness, tone and general appearance.
- Vitamin C
You may be surprised to know that avocado contains good amounts of vitamin C for healthy skin. As well as having strong antioxidant properties, vitamin C is needed for the creation of elastin and collagen, which bind your skin cells together and maintain their firmness and structure.
- Vitamin E
Vitamin E is another skin antioxidant. Vitamin E assists in preventing free radical damage from oxidizing fats in your skin cells that lead to aging skin. Research studies have also shown that vitamin E can reduce the effects of UVA and UVB radiation from excessive sun exposure on your skin. As with most things, natural is better – Vitamin E is much more beneficial for you and your skin when it’s obtained from natural sources like avocados.
- Moisturising effects
One of the main avocado benefits for skin comes from their high oleic acid content. This monounsaturated fatty acid maintains moisture in the epidermal layer of your skin, helping to make it soft and hydrated. An omega-9 fat, oleic acid is also involved in regenerating damaged skin cells and reducing facial redness and irritation. People who suffer from skin irritation and dryness regularly could certainly benefit from eating more avocado for skin health and moisturisation. Omega-9 fatty acids are one of the building blocks of a healthy complexion and avocados (and avocado oil), are a great source of this skin moisturising fat.
- Blood Pressure
Many people don’t get enough of the mineral potassium in their diet. This deficiency can lead to high blood pressure, which is in turn a significant risk factor for heart attack, stroke and kidney disease. Avocados are particularly rich in potassium, and a good food to eat to maintain normal blood pressure and lower the risk of kidney failure and heart disease. Aside from healthy blood pressure, the oleic acid and dietary fiber in avocados help normalize blood sugar levels, providing further benefits for heart health and lowering the risk of diabetes. The benefits of this area of avocado nutrition are amazing.
6.Benefits for Pregnant Women
Avocado is a particularly important food for women who are pregnant, and those trying to get pregnant, due to its high concentrations of folate, or folic acid. This B vitamin is needed to prevent birth defects like spina bifida and doctors advise women to get high amounts of folate both before and during pregnancy. Avocados contain around 45 mcg of folate per half a cup, which is more than any other fruit, making them a great food source for moms to be.
- Avocado for Constipation
Despite their creamy texture, avocados are actually a high fibre food. This fibre is great for improving digestion, encouraging regular bowel movements and to help prevent constipation. If you’ve been having problems with constipation or diarrhoea, then getting more fibre-rich foods like avocados can definitely help keep you regular.
- Benefits for Weight Loss
Many people would be surprised that a food so high in fat and calories would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat. This steady energy and the feeling satiated fullness that you get from eating an avocado is one of the reasons they are so good at reducing hunger and appetite. It’s also why including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes such a big difference when you want to lose weight.
- Cardiovascular health
Coronary heart disease is still one of the biggest killers in developed countries. Studies have shown that high consumption of pro-inflammatory processed vegetable oils are a significant risk factor in cardiovascular disease. Experts advise lowering polyunsaturated fat intake and increasing the amount of healthy monounsaturated fatty acids in your diet. Avocado is an excellent source of monounsaturated oleic acid. Research has shown this beneficial form of fat reduces dangerous LDL cholesterol in the blood at the same time as increasing the more beneficial HDL cholesterol. As well as lowering LDL cholesterol, studies have found eating avocado can also decrease high blood triglyceride levels, another common predictor of cardiovascular problems.
A diet high in avocado is good for your skin, particularly your face, in the way its fatty acids moisturize and soften your skin cells. Avocados can also help in aiding digestion, lowering the risk of heart disease and diabetes, as well as losing weight. If you need any more reason to add or increase the amount of avocado in your diet… they are delicious! Try them on their own, in a smoothie, in salads or anyway you like. Your body will thank you for it!