Packed with heart-healthy fats, avocados are a fantastic super food. Avocados are technically a fruit, because of their savory flavor profile, they taste really great when paired with savory dishes Avocados can enjoyed on their own, used as a topping, or even blended up into guacamole. However you choose to enjoy them, you’ll reap the many health benefits that they have to offer.
- What is an Avocado?
- Nutrition Information of Avocado
- Health Benefits of Avocados
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What is an Avocado?
Avocado is the name of a fruit (related to the cherry) or of a plant that bears said fruit. The avocado is the fatty fruit of the avocado tree, scientifically known as Persea americana. It is native to Mexico and Central America.
The fruit consists of a mild-flavored, somewhat oily flesh ranging from yellow to green surrounding a large pit or stone. A tough, dark green to black skin covers it.
As the fruit ripens, it darkens in color and the flesh becomes softer. The flesh oxidizes easily, turning an unappealing grey-brown.
The flesh of the fruit is often mashed and combined with ingredients such as salt, onion, lime juice, and cilantro to form guacamole, which is used as a dip or condiment.
There are many different types of avocados, varying in color, size and shape.
Avocados are usually pear-shaped to round and they come in many different shades of green, ranging from pale green to almost black when fully ripe. The most popular type is called Hass avocado, which is round with black skin.
Nutrition Information of Avocado
Rich in monounsaturated fats, the avocado has a smooth and creamy texture. It is much higher in fat than most other fruits.
The consumption of avocados has been associated with various health benefits, such as decreased risk of cardiovascular disease. They are also very satiating and may be useful for weight loss.
Below is the Nutrition Table of Content for Avocado (100Gms):
|Vitamin A||7 µg||1%|
|Vitamin C||10 mg||11%|
|Vitamin D||0 µg||–|
|Vitamin E||2.07 mg||14%|
|Vitamin K||21 µg||18%|
|Vitamin B1 (Thiamine)||0.07 mg||6%|
|Vitamin B2 (Riboflavin)||0.13 mg||10%|
|Vitamin B3 (Niacin)||1.74 mg||11%|
|Vitamin B5 (Panthothenic acid)||1.39 mg||28%|
|Vitamin B6 (Pyridoxine)||0.26 mg||20%|
|Vitamin B12||0 µg||–|
These are the main plant compounds in avocados:
- Carotenoids: Avocados contain many carotenoids, such as lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye diseases.
- Persenones A and B: Unique antioxidants that may have protective effects against inflammation and cancer.
- D-Mannoheptulose A type of sugar found in avocados, claimed to assist with blood sugar control.
Avocados are very high in carotenoid antioxidants, and eating fat along with these antioxidants tends to increase their absorption into the body.
Because avocados are high in fat, the carotenoid antioxidants in them are particularly well absorbed
Health Benefits of Avocados
The avocado is a rather unique type of fruit. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. Here are the health benefits of avocado, that are supported by scientific research
Promotes Weight Loss
Although they’re high in kilojoules (100g of avo contains about 650 kilojoules), they can aid weight loss by keeping you full for long periods and contributing to your intake of fibre. So if you’re trying to shed a few kilos, don’t cut them out of your diet, just enjoy them in moderation.
Avocados For Eyes
Avocados are loaded with powerful antioxidants (lutein and zeaxanthin, to be specific) that can protect your eyes against cataracts and other eye diseases.
Lowers Blood Pressure
If you’re looking to lower your blood pressure, eat more avo! They’re a great source of potassium, which helps lower blood pressure. In fact, avocados contain 35% more potassium than bananas!
Another health benefit of Avocados is that it keeps your heart healthy. It might seem counter-intuitive because they’re high in fat, but one of the benefits of avocados is that eating them is good for your heart. Because they’re loaded with so-called good fats, studies have shown they can lower your risk for heart disease by decreasing your blood triglycerides and cholesterol levels.
Good for Brain Health
Not only are they good for your blood pressure and heart, but they also benefit your brain. They’re packed full of mono unsaturated fats, omega acids and fat-soluble vitamins, which are good for brain health. Plus, keeping your blood pressure and cholesterol down helps preserve brain function as you get older.
Healthy for Pregnant Women
Pregnant? Then the health benefits of avocados are really relevant to you. Avocados are high in folic acid, which promotes healthy cell and tissue development. Getting enough folic acid may prevent complications like insomnia, mood swings and anemia.
Keeps Skin Healthy
The vitamin E and retinol – containing vitamin A in Avocados are real skin heroes. You’ll reap the anti-aging benefits of these vitamins whether you eat your avocado or slather it on your skin using this avocado face mask once a week. You can use it to hydrate your hair by making up an olive oil and avocado hair mask.
- Avocado is delicious and easy to incorporate in your diet.
- Eating avocado may help you lose weight.
- Avocado extract may help relieve symptoms of arthritis.
- Avocado may help prevent cancer.
- Avocados are loaded with powerful antioxidants that can protect the eyes.
- The fat in them can help you absorb nutrients from plant foods.
- Eating avocados can lower cholesterol and triglyceride levels.
- Avocados are loaded with fiber.
- Avocado is loaded with heart-healthy monounsaturated fatty acids.
- They contain more potassium than bananas.
- Avocados are incredibly nutritious.
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Frequently Asked Questions:
Can you eat avocado everyday?
You can eat an avocado a day. It is good for your health. Avocados are nutritious, and they’re a good source of monounsaturated fat, which can reduce your risk of heart disease. Other benefits of eating an avocado daily are healthy skin, better eyesight. It reduces a risk of getting a cancer as it kills free radicals present in your body.
Is avocado healthy for pregnant women?
Yes, eating avocados are good for pregnant women. Avocados are high in folic acid, which promotes healthy cell and tissue development. Getting enough folic acid may prevent complications like insomnia, mood swings and anemia.
Will you get fat if you’ll eat avocado?
Even though avocados have high fat content, even if you’ll eat avocados you’ll not get fat as this food is relatively high in fiber too. Which means this food will keep you full for a long time and can mean you end up going longer between meals, potentially even eating fewer calories overall.
Is avocado good for brain health?
Yes, avocados are good for brain health. They contain mono unsaturated fats, omega acids and fat-soluble vitamins, which are good for brain health. Plus, keeping your blood pressure and cholesterol down helps preserve brain function as you get older.
Does avocado lowers blood pressure?
Avocados have 35% more potassium than bananas. They’re a great source of potassium, which helps lower blood pressure.
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