Overview
Avocados are also called as “butter fruit” or alligator pear. They grow in warm climates. Avocados are a type of berry and are rich in nutrients.
They are known for their creamy flesh and bumpy skin. Avocados are a key ingredient in guacamole— an avocado based-dip, spread or salad, which originated from Mexico.
Avocados are versatile and can be infused in any dish or can be consumed as a plain fruit. However, they are not sweet but are categorised as fruit with a single centre pit.
Avocados are considered as a native of Central America or Mexico, and Mexico is the leading producer of avocados worldwide.
The nutritional profile of the fruit makes it ideal for a healthy meal. They are rich in fibre and contain good fat. They are low in carbohydrates, making them ideal for diabetes.
Nutritional value
According to USDA, 100 grams of avocado contain the following nutritional value.
| Nutrition | Nutritional value |
| Water | 73.2 g |
| Energy | 160 kcal |
| Protein | 2 g |
| Fat | 14.7 |
| Magnesium | 29 mg |
| Calcium | 12 mg |
| Potassium | 485 mg |
| Sodium | 7 mg |
| Vitamin C | 10 mg |
| Vitamin E | 2.07 mg |
| Vitamin K | 21 µg |
| Folate | 81µg |
Health benefits of Avocados
People tend to think that avocados are high in fat, so we should avoid them. However, it is not fully right, and it only contains good fat. Here is a list of reasons to include avocados in your daily diet.
Healthy for heart
Avocados are good for heart health as they contain good fat. The Journal of American Heart Association states consuming two servings of avocados each week can reduce coronary heart disease risk by 21 per cent.
Avocados are also rich in fibre, vitamins, minerals and several micronutrients, making them ideal for heart health.
About half an avocado contains 6.5 grams of oleic acid, the same amount in a tablespoon of olive oil. It also contains 15 per cent of the daily recommended intake of folate and other plant-based compounds called phytochemicals. All of these nutrients make it good for heart health.
Good for vision
Avocados contain beta-carotene, vitamins B6, C and E. These nutrients protect the eyes from damage and oxidative stress, which can lead to poor vision. Additionally, lutein prevents macular degeneration, cataracts and other age-related eye issues.
Prevents osteoporosis
Avocados contain a high amount of phosphorous, magnesium and manganese. These nutrients help maintain bone density. Hence protecting from the risk of developing osteoporosis.
A half avocado contains about 25 per cent of the daily recommended vitamin K. It is vital for bone health, as it increases calcium absorption and reduces calcium excretion through urine.
May prevent cancer
Avocados are rich in healthy fats, vitamins C, E and K, potassium and fibre. These nutrients make them an antioxidant-rich fruit and have been shown to have anti-carcinogenic properties.
However, there is no link between the consumption of avocados and a reduction in cancer risk. But the fruit contains compounds that reduce certain cancers' risk and onset.
Avocados contain high levels of carotenoids and phytochemicals that contribute to anticancer properties and also reduce cancer progression.
A research study was conducted on the potential benefits of avocado consumption in relation to oral, breast and throat cancer were studied in a controlled environment. However, further research on clinical trials is required to confirm these associations.
Supports foetal health
Folate is an important nutrition during pregnancy. A pregnant woman should consume about 600 micrograms of folate per day, as per the recommendation.
Avocados contain about 160 micrograms of folate and other fatty acids that help with the growth and development of the foetus. Additionally, avocados contain healthy fats and other essential nutrients that promote foetus health and keep them healthy.
They are also very good for fertility. Avocados are high in vitamin E, and research studies support that they are beneficial for improving the lining of the uterus.
Reduces depression risk
Low levels of folate and depression have a direct link. Folate prevents homocysteine— a substance that impairs circulation and delivery of nutrients to the brain. A build-up of excess homocysteine is linked with cognitive dysfunction and depression.
Regular consumption of avocados can reduce the symptoms of depression, stress and anxiety. Avocados also contain vitamin K, which prevents symptoms of depression in older people. Avocados contain tryptophan which improves mood and overall mental stability.
Improves digestion
Avocados are rich in fibre, and approximately half a fruit may contain about 6-7 grams of fibre. Consuming foods that have a high natural fibre helps prevent constipation and other digestive system-related issues.
Avocados are considered as a “superfood” as they are packed with essential nutrients. These essential nutrients promote digestive health. It is also a low-fructose fruit that will not cause any gas. However, portion size is important when it comes to foods like avocados and nuts.
Owing to avocados’ high fibre content, it is easily digestible. Additionally, it promotes easy bowel movement and cleans your colon naturally.
Natural detoxifier
Avocado promotes bowel movement and eliminates toxins from the body. Regular consumption of avocados helps maintain a healthy gut and lowers the risk of constipation.
As the body toxins are removed, they promote healthy weight loss and also help manage a healthy weight. Certain research evidence states that regular avocado consumption can reduce the risk of becoming overweight.
Antimicrobial action
Avocados and avocado oil contain antimicrobial activity. The fruit has a broad spectrum against both gram-positive and gram-negative bacteria.
The seeds contain a high amount of antibacterial activity owing to their presence of phenolic acids and flavonoids.
Avocados contain tannins, polyphenol compounds and catechin flavones, which are found in the fruit's seed and tissues, contributing to its antimicrobial nature.
Protects against chronic disease
Avocados contain monounsaturated fatty acids that prevent chronic conditions like cardiovascular diseases. Regular consumption also reduces blood pressure and cholesterol levels and improves insulin sensitivity.
Optimal intake of avocados may reduce the risk of hypertension, stroke, obesity, diabetes and other gastrointestinal diseases. The healthy fats in avocados prevent diseases and keep the body healthy.
Risks of eating Avocados
Avocados are rich in nutrients and minerals. However, overconsumption can lead to unwanted risks.
The fruit is also rich in vitamin K. People taking blood thinners should maintain their vitamin K levels. Avocados can affect the levels of vitamin K, which can have an effect on blood clotting.
People with oral allergy syndrome may experience allergy symptoms while consuming avocados. Excessive intake can lead to allergy, hypersensitivity, nausea, vomiting, asthma and interaction with blood thinning agents.
Recipes with Avocado
Avocados can be consumed as a fruit or can be added to your diet in the form of soups or smoothies. Here is a list of easy recipes to add to your daily diet.
Avocado smoothie
Ingredients required
- Avocado - peeled, pitted and sliced-1
- Milk or almond milk 1 1/4 cup
- Small banana 1
- Honey (optional) 1 tbsp.
Method of cooking
- Blend all the ingredients until smooth. Add ice to serve chill, or just consume it without ice. Adding sweetener is optional.
Guacamole
Ingredients required
- Ripe Avocados - 1
- Lime - 1
- Salt to taste
Method of cooking
- In a bowl, scoop off the avocado and add lime juice.
- Give it a good mix until you get a paste consistency.
- Add salt to taste.
- Let it sit at room temperature for an hour and serve with nachos.
Conclusion
Avocados are rich in nutrients and are considered as a superfood. The inside of the fruit will be bright green with a large pit and leathery dark skin. Avocados are high in good fat. However, it should be consumed in limited quantities.
They are also rich in other nutrients like potassium, folate, and vitamins B, C and E. Owing to their nutrient content, they offer various health benefits. Avocados can be consumed as such or can be used as a dip or a thick smoothie.
Choose your way to eat the buttery fruit. However, be watchful about your portion size.
