One of the most nutritious foods in the world is Avocado. In fact, they are so filled with nutrients that they’re tagged as a “superfood”. You can commonly distinguish avocado as ‘Butter Fruit’ or ‘Alligator Pear’. Avocado is one of those few fruits which provide high amounts of good fat and protein and 20 different vitamins and minerals. Avocados reduce “bad” cholesterol levels and increase “good” cholesterol ones in body. To add more, avocado is also a natural beautifying agent. This fruit is not just about your health but other features as well.
Avocado is initially a part of the flowering plant family. Specifically, it is the part of the berry family. When avocado is ripe, you can add this fruit into many different recipes. Besides, avocado seeds are rich in polyphenols. It contains a large number of different classes of photochemical.
You realize that you don’t know as much as you think about avocado. Then just read it to the end to know more about this amazing fruit.
Must Known Fact about Avocado:
Though Avocado has a load of health benefits that comes packed with it, here are some must-known facts about this healthy fruit.
- There are more soluble fibers in avocado seed than any other food.
- It has royal roots.
- Avocados contain more potassium than bananas.
- Avocados mature on the tree, but merely ripen when they are taken off the tree.
- Eating an avocado every day can improve LDL cholesterol levels (bad cholesterol) in people struggling with obesity.
- Avocados create a great butter replacement in baked products when used in the precise quantities.
- Avocado is composed of 73% water.
TOP 10 HEALTH BENEFITS OF AVOCADO:
- Encouraging Weight loss: Avocado helps in maintaining weight or facilitating its loss in slimming diets. Avocado seeds reduce glucose absorption. It helps in maintaining steady blood sugar levels. It also helps in avoiding the secretion of insulin peaks and ferocious hunger attacks. Avocados help you to restrict calorie intake. Just half of an avocado is enough for you to “hold over” the appetites. Eating avocados can help you to work out better. It also helps you to have lower waist sizes.
- Protection of eyesight: The antioxidant carotenoids are great for your eyesight. And they are Abundant in avocados. While spreading throughout the eye tissue, these antioxidants can protect the eyes from ultraviolet (UV) light. The bioavailability of lutein/zeaxanthin in avocados is higher than in most other vegetables and fruits. Avocados reduce the risk of macular degeneration as well. So, you should add avocados or avocado oil to your colorful salads.
- Improvement of Heart health: Avocado decreases the risk of cardiovascular diseases. The avocado seed also provides crucial fatty acids. These acids provide benefits at a cardiovascular level. Avocado also contributes to increase the levels of good HDL cholesterol. It also has cardio-protective properties. Avocado fiber decreases blood pressure. It improves the body’s sensitivity to insulin. By making the body more sensitive to insulin and using glucose properly, avocado helps the heart. Avocados have more potassium than sodium. It also helps patients of high blood pressure. Avocado can also lower the risk of strokes.
- Fights Arthritis: Avocados contain substances called saponins. These substances are linked to the improvement of arthritis and osteoporosis symptoms. Avocado can also help alleviate these symptoms. It can lower the risk of joint damage characteristic of early-stage osteoarthritis. It can also reduce pain effectively better than painkillers. It reduces degeneration of cells that line your joints. Even it can regenerate normal connective tissue.
- A Superb Brain food: Avocados are one of the healthiest brain foods all over the world. It has more potassium than a banana. Also, avocado has high concentrations of vitamin K. Neutralizing free radicals and inflammation, Vitamin-K is essential. Vitamin K can also reverse the early stage symptoms of Alzheimer’s disease. So, eating avocado can help you to get neuroprotective benefits. Furthermore, because of their potent nutrient-absorption properties, avocados are spotlighted.
- Rejuvenation of the skin: Avocado seed can help you to improve the natural skin rejuvenation process. Consuming avocado seeds can help the skin retain its elasticity. Consuming healthy fats, such as polyunsaturated fatty acids found in avocado seeds, can make the skin look healthy. Furthermore, avocado seeds oil increases collagen synthesis and help in skin conditions. These conditions include skin redness, wrinkles, and psoriasis etc. Avocado seeds also contain vitamin B6 and antioxidants. These components improve your acne conditions. Avocado can also ease inflammation, heals wounds, and helps cell regeneration.
- Reduction of Bad Cholesterol: Adding half an avocado to the meal every day can help you to reduce your bad cholesterols in body. Though avocado is fatty fruit, it can raise the HDL levels. It can decrease the LDLs and triglycerides in people who have abnormal lipid profiles. As you already know, HDL cholesterol is good for your health. Moreover, it helps remove the extra LDLs in body. And so the prevention of heart diseases becomes much easier for your body by consuming avocados.
- Reduction of Inflammation: Avocado can reduce inflammation in the body very well comparing to other fruits. It even helps patients in the early stages of Alzheimer’s. It reduces inflammation-related damage. Avocados can dampen your body’s inflammatory response. The anti-inflammatory properties of avocados are very strong. They can even slower the signs of ageing. These anti-inflammatory benefits can be credited to oleic acid and antioxidants.
- Prevents and Fights cancer: Avocados have been proven to prevent and fight cancers like prostate cancer, acute myeloid leukemia and oral cancer are well-known. There are bioactive substances in avocados. So, avocados can help with other cancers too. These components help inhibit the growth of precancerous and cancer cell lines. It also induces cell death of abnormal cells. Avocados also contain many other antioxidants. They can fight against free radicals in your body that can cause cancer.
- Nutritional support to the babies: Avocados provides vital nutrition to babies that are mandatory for their growth. An avocado is more nutritious than an apple or a banana for a 7- to 12-month baby. It contains phosphorus, calcium, iron, and magnesium. Avocado has the 10 vital amino acids a baby needs from food. Yet, give your baby avocado puree only after she is 6 months old.
NUTRITION: PER 100 GRAMS OF AVOCADO CONTAINS:
- Calories: 160
- Total fat: 23% (15g)
- Saturated fat: 10% (2.1g)
- Polyunsaturated fat: 1.8g
- Monounsaturated fat: 10g
- Cholesterol: 0%
- Sodium: 0% (7mg)
- Potassium: 14% (485mg)
- Total carbohydrates : 3% (9g)
- Dietary fiber: 28%(7g)
- Sugar: 0.7g
- Protein: 4% (2g)
- Vitamin A: 2%
- Vitamin C: 16%
- Calcium: 1%
- Iron: 3%
- Vitamin D: 0%
- Vitamin B5: 14%
- Vitamin B-6: 15%
- Vitamin K: 26%
- Magnesium: 7%
- Folate: 20%
TYPES OF AVOCADO:
Avocados have many varieties. The most well-known are given below:
- Hass: This type of avocado has a good flavor. It has tough and leathery skin. It has pear to ovoid shape. When it is ripe, it looks dark purple or nearly black.
- Fuerte: This has a rich flavor in taste. It has plenty of small yellow dots on the skin, with the flesh green near the skin. It has a pear shape and slightly rough skin.
- Sharwil: It has rough but fairly thin skin. It looks green to dark green when ripped. It is similar to Fuerte but slightly oval. This type of avocado is very popular in Hawaii.
- Bacon: It has unique flavor. It is smooth and shiny. It has light thin green skin. Generally it has pear to oval shape.
- Pinkerton: It is somewhat leathery to touch and pliable skin. It has also good flavor. It has roundish to pear shape.
- Wurtz: It has thin and shiny skin with small seeds. It is dark green when ripped. It tastes good and is pear shaped.
- Lambhass: It is slightly rough and thicker than Hass skin. It is black when ripped. It has good-quality flesh. It is also pear shaped.
RISKS OF CONSUMING TOO MUCH AVOCADO:
Too much of anything never gives us beneficial results. So, consuming too much avocados will you’re your body rather than help you. So there are some risk factors of consuming avocados.
• If you are suffering from hypersensitivity then avoid eating avocados.
• Don’t eat avocados during pregnancy. It reduces milk production and can cause damage to the mammary gland.
• People, who are allergic to avocados, don’t consume it. Avocados may trigger allergic reactions. These reactions include skin redness, itching, hives, etc. in them.
• If you are sensitive to latex, avoid consuming avocados completely.
• Avocado is rich in fiber and too much fiber is bad. It can cause problems like upset stomach, diarrhea, bloating, gastrointestinal irritation, etc
• Too high potassium level can cause dehydration, type 1 diabetes, Addison’s disease, internal bleeding, etc. So eat avocados moderately.
Though there are risks of consuming avocados but you can balance it with a variety of colorful fruits and vegetables. It will maximize nutrient intake. You can take half a whole fruit (120 calories), a third (80 calories), a few thin slices (65 calories). And it won’t be risky for you.
WHATS THE BEST WAY TO EAT: FRESH AVOCADO
Avocados are rich in nutrition, calories and fibers in general. When you add avocado in your daily diet, it helps you to get the most from this fruit. You can eat it as a row fruit. However, you can’t eat it its leaves and other things. For changing your flavor, you can cook it moderately. There are so many recipes of avocado dishes. Just choose a recipe and try it by yourself.
HERE ARE A FEW WAYS TO EAT AVOCADO:
- Seasoned Avocado: You can sprinkle a pinch of salt and pepper on an avocado to eat. You can also use or other seasonings like paprika, cayenne pepper, or lemon juice.
- Avocados in scrambled eggs: Add avocado cubes to your eggs while they’re cooking in a pan. Ensure that the eggs are halfway cooked. You should cook them continuously until the avocado is warm.
- Avocados in salads: Salads are light in calories. Avocados are high in calories and fibers. Add avocados can make the salad a more filling meal. And it will help you to keep your stomach full for longer time.
- Avocados as a topping: You can simply eat it alone. You can use avocados topped with some dressing. You can eat it with toast, breads, salads and many other dishes.
- Avocados as smoothies: Avocado creates a great green base for any fruity smoothie. Ensure that you blend it well. Otherwise it will be a guacamole/smoothie hybrid.
As cooking avocados reduce calories, just try to eat row avocados moderately.
FREQUENTLY ASKS QUESTIONS:
- Is it good to eat an avocado daily?
Answer: Yes, it is good and nutritious for your health.
- Is eating avocado make you gain weight?
Answer: As avocados are high in calories, it can make you gain weight by consuming too much.
- Is eating an avocado good for liver?
Answer: Yes, avocados contain chemicals that slow liver damage and protect the liver.
- When should you not consume an avocado?
Answer: In some particular health issues you should not consume avocados. And avoid eating rotten, squeezed or moldy avocados.
- Is it good to refrigerate avocados?
Answer: It depends on your avocado’s ripeness; you can store it in the refrigerator or at room temperature.