Avocados are becoming popular in the list of superfoods. They are also known to offer many health benefits and particularly very healthy for heart. So, why are avocados considered as superfoods? Are avocados a good source of omega 3? While it is noted that avocados contain many nutrients that help boost heart health, it is specifically known to provide a good dose of healthy fats. Let us look at the nutritional quotient of this fruit and the related health benefits.
Are Avocados A Good Source Of Omega 3?
For keeping the heart in good shape, more fruits, vegetables and whole grains should be included in the diet, while consumption of foods high in saturated fat like red meat should be minimized. While saturated fat is restricted in a heart-healthy diet, unsaturated fat is not. In fact, blood cholesterol levels and the risk of heart diseases can be lowered by replacing saturated fats with unsaturated fats in the diet.
For instance unhealthy fatty foods can be replaced with foods rich in omega-3 fatty acids. Avocado is just not a tasty, but a healthy fruit too. Want to know if avocados are a good source of Omega 3? Let us look at omega-3 rich foods and their benefits. The nutritional information of avocados and its health benefits are clear enough to consider avocados a superfood.
Omega-3 Rich Foods and their Health Benefits
Omega-3 fatty acids are the essential polyunsaturated fats which are not produced by the body and need to be obtained from the diet. Tuna, salmon, halibut and mackerel are good sources of the beneficial omega-3 fatty acids, like EPA, and DHA. Walnuts, flaxseeds, soybeans, algae also contain good amount of omega-3 fatty acids, alpha-linolenic acid.
In a heart-healthy diet, having 2 servings of omega-3-rich fish per week is allowed. Omega-3 fatty acids reduce the risk of heart disease by decreasing inflammation, lowering blood lipid levels, including triglycerides and cholesterol, and improving blood pressure. These fatty acids also help in improving heart health by treating and preventing plaque accumulation along the arterial walls, and thereby working to prevent clogging of arteries. Omega-3 fatty acids not only improve the heart health, but even enhance memory and brain function. Their anti-inflammatory properties also help to decrease the risk of arthritis and cancer.
While avocados are rich in healthy fats, they may not be as rich in omega 3 as fatty fish, but they surely offer many health benefits from healthy fats. Let us look at the nutritional value and health benefits of avocados.
Avocados as Superfoods – Nutrient Content and Health Benefits of Avocado
Although avocado is usually seen as a culinary ingredient, this fruit deserves the status of a “superfood” because of the numerous health benefits it offers. This fat-rich creamy fruit is a storehouse of vitamins like vitamin E, protein, minerals like potassium and magnesium, fiber, folate and carotenoids like lutein. Avocado is high in fats, but does not contain omega-3 fatty acids. However, owing to its high nutritional value, it is a heart healthy and a must include food, making it clear why avocados are considered as superfoods.
Most of the fat in this fruit comes from monounsaturated fat. 1/5 of the avocado contains 4.5 gm of total fat, in which with 3 grams is monounsaturated fat. Like omega-3 fatty acids, monounsaturated fat when included in healthy diet which limits the intake of saturated fat, helps to reduce blood cholesterol levels. Along with fats, potassium present in avocado also to helps in lowering blood pressure to keep the heart healthy. Doctors recommend that 4700 mg of potassium be consumed every day to improve their blood pressure and heart health. One serving of avocado, i.e. nearly 1/5 of the fruit, contains 150 mg of potassium. The vitamin E in avocado helps the body fight the harmful free radicals, and reduce the risk of certain types of cancers and cardiac diseases. The folate in this fruit especially helps pregnant women in preventing birth defects. These health benefits are amazing that make this fruit stand out from the rest and thought to be one of the superfoods.
Coming back to the question, are avocados a good source of omega 3? The answer is that avocados mainly contain monounsaturated fat, which is not omega 3 but another variant of healthy fats essential for healthy heart. Also, potassium and other nutrients in avocados make it a superfood, which has gained popularity in healthy heart and weight loss diet.
Final Take
Combined in both savory and sweet dishes, and coupled well with many spices, avocados are surely a treat for the taste buds. But just like the omega 3 rich fish and nuts, avocados are also packed with healthy fats and other nutrients which help to prevent cardiovascular diseases, slow down the aging process, and relieve inflammation. So, instead of worrying about whether avocados are a good source of omega 3, you can start including it your diet for their power packed healthy fats and nutrients. So avocados are indeed superfoods and an ideal component for the diet of both young and old.
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