What Is Avocado?
Avocado has a high fatty acid content but contains extremely low levels
of cholesterol. Many people tend to stop eating avocado due to its high-calorie
content, thinking that it may add to their weight. However, it contains fewer
calories when compared to butter and other high-calorie dietary
items. Also, much of the fat content comes from unique sources, like
phytosterols, which are beneficial for a number of reasons. This article
discusses the various health benefits of avocado and its nutritional content,
but first, let’s learn a bit more about this valuable and beneficial fruit.
Avocados are also known as Alligator Pears, which is mainly due to
their shape and the leathery appearance of their skin. The fruit that is grown
on Persea Americana, which is an evergreen tree from
the Lauraceae family. Although it doesn’t resemble these relatives,
avocados are closely related to cinnamon and bay laurel. It is usually
tall and can grow up to a height of 65 feet. The approximate weight of avocados
is between eight ounces and three pounds, depending on the variety of avocado.
It is harvested early and then allowed to ripen gradually when it is sold
commercially. This is why avocados are called climacteric fruits, which
only ripen after harvesting, just like bananas.
Avocados are available in many varieties, but the most popular of all
is the creamy Hass variety. Avocado trees grow well in tropical, sub-tropical
and equatorial areas, but like so many other fruits, the cultivation of
avocados is the easiest in the Mediterranean climate. That being said,
avocados originated in the state of Puebla, Mexico, where evidence in
caves dates back to at least 10,000 B.C. Ancient Central American and
South American cultures were known to use wild avocados, but it is unclear if
cultivation began until the last few thousand years. It only appeared in
other parts of the world in the last 500 years but has quickly gained
popularity for its unique appearance, taste, and health benefits.
Due to its various health benefits, this fruit is now grown in a number
of countries. It has a very thick skin that protects it from pesticides. This
is the reason you don’t need to buy organic avocados; it is one of the safest
crops in terms of its low exposure to pesticides.
It is usually eaten raw, as a dessert whip, or in the form of salads
with little pepper and salt. The most popular use of avocados is
in the form of guacamole, a traditional Mexican and Central American dip that
is also good as a topping on hamburgers and sandwiches. Also, you may use
avocado as a replacement for fat content (butter or oil) while baking or just
as a replacement for mayonnaise in sandwiches. Here, you add the same
amount of avocado as any other fat. This is a way to reduce your intake of
unhealthy calories. For instance, 3.5oz avocados contain 14.66g fat, whereas
the same amount of butter contains 81g fat. Therefore, avocados can be
substituted for butter while baking, so you can cut down on the calories and
still have a delicious treat!
Nutritional Value Of Avocado
Avocados are considered a “superfood” and have a special
position in the food calorie pyramid. Avocados
are rich in various nutrients, vitamins, and minerals. They
are also a good source of monounsaturated fatty acids and have a low sugar content.
They are a good source of energy and contain a number of essential vitamins and
minerals. Avocados
contain calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc.
They also contain minerals such as vitamin C, B6, B-12, A, D, K, E,
thiamin, riboflavin, and niacin. Furthermore, they are a great source
of dietary fiber, and a single serving can provide more than 40% of the
daily requirement!
Avocados are rich in potassium and successfully balance the potassium
to sodium ratio which is vitally important to overall health.
According to CAC (California Avocado Commission), a medium-sized Hass avocado
contains almost 22.5 grams fat. Two-thirds of this fat is of the
monounsaturated variety, and they are also very low in fructose. Perhaps most
importantly, avocados have a unique collection of organic compounds like
phytosterols, carotenoids, and flavonoids.
Health Benefits Of Avocado
Avocados have many health benefits. They are packed with
nutrients and are therefore considered as one of the best foods you
can eat. Avocados are most beneficial when eaten raw. Many of the
well-researched and important health benefits of avocados are as follows:
Aids in Digestion
It is believed that avocados are soothing for the
intestine and therefore aid in digestion. They contain soluble and
insoluble fibers that help to keep the digestive
system running smoothly. These types of fiber are very important for
digestion because they bulk up stools and help ensure the smooth passage of
food through the intestinal tract. Furthermore, they stimulate gastric and
digestive juices so nutrients are absorbed in the most efficient and rapid way.
Finally, they reduce the symptoms from conditions
like constipation and diarrhea. All in all, the huge amount of
fiber found in avocados (40% of daily requirement per serving) makes this a
very important food for optimizing your digestive health.
Dental Care
Consumption of avocados also helps in preventing bad breath, which
is primarily caused due to indigestion or an upset stomach. Halitosis can be
eliminated by improving digestive health, and the antibacterial and antioxidant
flavonoids found in avocados also kill the bacteria in your mouth that can
result in bad breath. Avocados have also been connected with preventing
oral cancers!
Skin and Hair Care
Avocados are packed with nutrients that are beneficial for
maintaining healthy skin. It enriches skin that is dry, chapped or damaged.
They are added to a variety of cosmetics due to their ability to nourish the
skin with essential vitamins and make it glow. It is also used for nourishing
dry and damaged hair. Many people use avocados to prepare skin and hair
masks. Above all, avocado oil helps
in treating plaque psoriasis. Beta-carotene and lycopene are two
organic compounds found in large quantities in avocados. Both of these have
been connected to improving the health and tone of your skin and eliminating
signs of premature aging.
Liver Care
Avocados are very good at reducing liver damage. It has
certain organic compounds that help in improving liver health. Liver
damage is normally caused due to Hepatitis C. Findings of a recent
research study suggest that avocados may play a major role in toning
up and protecting your liver from a wide variety of conditions.
Improves Vision
Avocados help keep your eyes healthy. They contain carotenoids such as
lutein and zeaxanthin, which help to protect your eyes against cataracts, eye
diseases related to age, and macular degeneration. These conditions are often
caused by free radicals that accumulate in the tissues of the eyes. The
antioxidant activity of these special carotenoids in avocados neutralize the
effects of those dangerous free radicals.
Promotes Healthy Heart
The health benefits of avocados include a healthier heart.
Beta-sitosterol, which is found in avocados, helps maintain
healthy cholesterol levels. Research studies suggest that the
intake of avocado may enhance antiatherogenic properties of HDL cholesterol,
which helps in protecting the heart from atherosclerosis, also known as arteriosclerotic
vascular disease. The significant levels of potassium also make avocados a
powerful fruit in the fight against hypertension. Potassium is a vasodilator,
which relaxes the tension of blood vessels and arteries, thereby reducing the
chances of clotting, heart attacks, and strokes.
Kidney Health
Diet plays a very important role in maintaining the balance of minerals
and fluids in those who suffer from chronic kidney disorders. Potassium is one
of the minerals that help in maintaining a normal heart rate.
Avocados are a good source of potassium and their inclusion in your diet may
provide other benefits as well. It is important to make sure that potassium
levels are not too high as that can also be dangerous for the heart. Potassium
is a key aspect of maintaining fluid balance through chemical channels for
cells and organs. This balance of fluid is also vital for the functioning of
the kidney, which handles the movement of fluid and toxins through the body.
Vitamin K Deficiency
A vitamin K deficiency is not very common but is frequently
seen in neonatal care. It may lead to a bleeding disorder known as vitamin K
deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient
intake of vitamin K during pregnancy. The inclusion of avocado in the diet of a
pregnant woman may help in lowering risk of VKDB in the newborn child since
avocados are one of the rare fruits that have a very high amount of vitamin K
(almost 40% of the daily requirement in a single serving!
Morning Sickness
During pregnancy, morning sickness is very common. Avocados
help overcome nausea and queasiness during pregnancy since it
contains vitamin B6, which is commonly connected to reducing nausea and
vomiting.
Treats Arthritis
The anti-inflammatory properties of avocados are perhaps its most
valuable attribute, and between the wide range of phytochemicals, flavonoids,
carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids it contains,
avocados are one of the best foods for reducing the inflammation in tissues,
joints, and muscles. Arthritis affects tens of millions of
people around the world, and by consuming a proper amount of avocados, studies
have frequently shown the symptoms and associated pain of arthritis can be
efficiently reduced!
Anti-cancer Properties
Health benefits of avocados include a lower risk of cancers,
including breast cancer and prostate cancer.
Avocado contains carotenoids and monounsaturated fat, both of which
contribute to the significant reduction of cancer. Avocado also contains Glutathione,
an antioxidant that protects the cells from cancer and the dangerous effects of
free radicals. The list of antioxidant and anti-inflammatory compounds in
avocados is impressive, and it is almost difficult to determine which one has
the largest impact. Studies have been widely done on oral, skin, and prostate
cancers, and the results show that instead of metastasizing, the organic
compounds in avocados cause cancerous cells to undergo apoptosis (automatic
cell death). Research is still ongoing on the relationship between avocados and
cancer.
Antioxidant Properties
Avocado contains both vitamin C and E, which help enhance
antioxidant properties of the human body. Vitamin C recycles vitamin
E and helps reduce the oxidation of LDL cholesterol. Avocado also contains
antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen
others. Antioxidants neutralize the effects of free radicals, the dangerous
byproducts of cellular metabolism. They are responsible for dozens of
serious conditions in the body, including cancer, cardiovascular disease,
vision problems, premature aging, cognitive disorders, and many more.
Healthy Skin
Avocados contain many vitamins and minerals that help in
maintaining healthy skin. Carotenoids found in avocados are associated
with reducing UV-induced inflammation of the skin due to exposure to the sun.
Oil made from avocado helps in protecting the skin
against sunburn damage. The high levels of beta-carotene in avocados
can be enzymatically split into provitamin A, which has long been connected to
protecting the skin from a variety of conditions and the damaging effects of
the sun.
Weight Management
Regular exercise, along with a healthy diet, is very important in
weight management. Avocados are fruits that provide nutritional value to the
body and support weight control. Findings of a recent study suggest a
number of beneficial effects of avocado on weight management.
Anti-aging
Consuming avocados is also associated with healthy aging. It contains
compounds such as xanthophyll, which has antioxidant properties. Research
studies suggest that an intake of xanthophyll may decrease signs of the
aging process on various parts of your body.
Strengthens Bones
Avocados contain carotenoids such as zeaxanthin and lutein,
which are associated with a reduced risk of cartilage defects (the symptom of
osteoarthritis). Intake of foods such as avocado and soy may help in
reducing the risk of osteoarthritis. Furthermore, the levels of essential
minerals in avocados are significant, including zinc, phosphorous, copper, and
trace amounts of calcium and selenium. All of these are connected to
lowered risks of osteoporosis and improvements in bone mineral
density.
Nutrient Absorption
Avocados are best eaten along with other fruits and vegetables. This
is due to the fact that nutrients present in fruits and vegetables
get enhanced when eaten along with avocados. The absorption of
carotenoid antioxidant molecules, which helps protect the body against free
radical damage, increases three to five times when a salad is eaten along with
avocado. Therefore, adding sliced avocado to a mixed salad is a good way to
make a healthy meal even better. This makes avocado a great element as an
appetizer since it prepares the digestive tract to function at its highest
level during the meal to come!
Blood Glucose Level
Apart from the fruit, the leaf extracts of avocados also provide health
benefits. A study conducted on non-diabetic and diabetic rats suggest
that the leaf extracts may help in lowering blood glucose levels. For diabetic
patients, the metabolism of starch-based foods into simple sugars like glucose
can cause the spikes and plunges that are dangerous for diabetics. Fiber
helps to slow the breakdown of food into usable sugars, so it is absorbed by
the body in a more balanced way. Furthermore, the majority of carbohydrates in
avocados are made up of 7-carbon sugars, a relatively rare form of sugar that
actually inhibit the enzyme hexokinase. This helps avocados control the way
that glucose is metabolized by the body, thereby protecting the overall health
of diabetic patients.
Useful for Athletes
Athletes require a lot of energy and must maintain optimal nutrition to
fuel their body. Avocado provides vital nutrients to athletes to maintain
required energy levels and good health. Moreover, they contain phytochemicals
that are a natural fuel source for your body.
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