Extraordinary Health Benefits of Avocado

HIGHLIGHTS

  • Avocadoes are famously called “Fatty Fruit” or “Butter Fruit”.
  • Avocadoes are actually loaded with “good” monounsaturated and polyunsaturated fats.
  • Avocados are considered a superfood because they are rich in various nutrients, Vitamins, and minerals.
  • The fibre in avocados helps promote healthy digestion and helps fight constipation.
  • Avocados have a unique collection of organic compounds like phytosterols, carotenoids, and flavonoids.
  • Avocadoes help in weight loss journey.


ORIGIN
Avocado is scientifically known as Persea americana. Avocado, also called alligator pear, is an edible fruit often eaten raw or added to various recipes in numerous cuisines. The avocado may have originated in South America and cultivated for millennia in Mexico, the green-fleshed avocado was once believed to be a dieter’s nightmare, containing more fat and calories per pound than other natural food. Avocados have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical with a single large seed inside.
Grown in India: In India, avocado is not a commercial fruit crop. Within a limited scale, it is scattered way grown in Tamil Nadu, Kerala, Maharashtra, Karnataka in south-central India and in the eastern Himalayan state of Sikkim.

NUTRITIONAL VALUE

NUTRIENT
UNIT
VALUE (Per 100g)
Proximates
Waterg73.23
Energykcal160
Proteing2
Total lipid (fat)g14.66
Carbohydrate, by differenceg8.53
Fiber, total dietaryg6.7
Sugars, totalg0.66
Minerals
Calcium, Camg12
Iron, Femg0.55
Magnesium, Mgmg29
Phosphorus, Pmg52
Potassium, Kmg485
Sodium, Namg7
Zinc, Znmg0.64
Vitamins
Vitamin C, total ascorbic acidmg10
Thiaminmg0.067
Riboflavinmg0.13
Niacinmg1.738
Vitamin B-6mg0.257
Folate, DFEµg81
Vitamin B-12µg0
Vitamin A, RAEµg7
Vitamin A, IUIU146
Vitamin E (alpha-tocopherol)mg2.07
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg21
Lipids
Fatty acids, total saturatedg2.126
Fatty acids, total monounsaturatedg9.799
Fatty acids, total polyunsaturatedg1.816
Fatty acids, total transg0
Cholesterolmg0
Other
Caffeinemg0
Source:USDA National Nutrient Database for Standard Reference


INCREDIBLE BENEFITS OF AVOCADO
1. Healthy for the heart
Avocados contain 25mg per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels in our body.
2. Eyesight
Avocados contain phytochemicals such as lutein and zeaxanthin. These two phytochemicals are especially concentrated in the tissues of the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light. As the monounsaturated fatty acids in avocados help in the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.
3. Osteoporosis prevention
Half a portion of an avocado provides approximately 25% of the daily recommended intake of Vitamin K. This is essential for bone health. Vitamin K is often overlooked by calcium and Vitamin D when thinking of nutrients, it is more important for maintaining healthy bones. However, eating a diet with adequate Vitamin K may support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
4. Prevents Cancer
Avocados play an important role in cancer treatment, with some research shows that phytochemicals extracted from avocado can selectively prevent the growth of precancerous and cancerous cells and cause the death of cancer cells while encouraging the proliferation of lymphocytes. These phytochemicals may be helping to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.
5. Morning Sickness
During pregnancy, morning sickness is very common. Avocado can help to prevent nausea and vomiting during pregnancy since it contains Vitamin B6, which is commonly connected to reducing nausea and vomiting.
6. Prevents Bad Breath
Consumption of avocados helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving the root cause, digestive health; the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath.
7. Aids in Digestion
Avocados are soothing for the intestine and aid in digestion. They contain soluble and insoluble fibre, both of which help to keep the digestive system running smoothly. These types of fibre are very important for digestion because they bulk up stools and help ensure the smooth passage of food through the intestinal tract. They reduce the symptoms from conditions like constipation and diarrhoea. The huge amount of fibre found in avocados makes this a very important food for optimizing your digestive health.
8. Useful for Athletes
Athletes need a lot of energy and must maintain optimal nutrition to fuel their bodies. Avocado provides vital nutrients and healthy fats to athletes to maintain energy levels and good health. They contain more phytochemicals that are a natural fuel source for your body.
9. Reduces Depression
Foods containing high levels of folate may help to reduce the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine may also interfere in the production of feel-good hormones such as serotonin, dopamine, and norepinephrine, which regulate appetite, mood, and sleep.
10. Natural detoxification
Adequate fibre promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
IMPORTANT TIPS AND FACTS OF AVOCADO
1. Always select fresh, ripe avocados with no dark spots.
2. Do not refrigerate avocados unless they are ripe.
3. Unripe avocados can be stored at room temperature.
4. Avocado is a popular savoury and creamy fruit.
5. Spread avocado on toast in the morning instead of butter.
6. Avocado oil can be used for baking as a vegan replacement for fat content (butter or oil) or as avocado oil mayonnaise in sandwiches.
7. Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich.
8. Avocado is very popular among fitness enthusiasts.
SIDE EFFECTS OF AVOCADO
1. People suffering from hypersensitivity should avoid eating avocado. It may cause a skin reaction or vomiting.
2. Avocado is a high-calorie food and it may increase your weight. Therefore, avoid eating them daily if you are on a diet.
3. It is not advisable to eat avocado during pregnancy and breastfeeding. If the breastfeeding mother consumes avocado in large amounts, the baby will have an upset stomach.
4. Consume avocado in large amounts will lead to Gastrointestinal Irritation.
5. They can cause migraines, which are a common type of headaches that occur frequently.