Avocado have become very popular in recent years and have become a highly consumed fruit in our country. This very healthy fruit allows the body to absorb fat-soluble vitamins and minerals and is of great benefit to the body if consumed in combination with other nutrients. Avocados play a key role in balancing blood triglyceride levels. Thanks to its high antioxidant content, it helps prevent diseases and has a positive effect on immunity. Avocados contain potassium and are rich in vitamins and should be eaten for healthy skin, hair and eyes.
Table of Contents
What is an avocado?
An avocado is the fruit of the avocado tree with an oily texture. This fruit grows throughout Mexico and Central America and is a very rich fruit because it contains unsaturated fats. This fruit, which has a high fat content compared to other fruits, has a creamy texture and can be easily eaten. On average, more than 70 percent of an avocado is made up of good fats. Avocado is one of the leading fruits containing fat-soluble antioxidants. Avocado oil can be favored in meals instead of trans fats. It is a suitable food for vegetarians to consume.
How to eat avocado? How to consume it?
Avocado is a fruit that can be eaten with many foods and does not have a strong taste. Avocados can be eaten by slicing an avocado and putting lemon, salt, and various spices on it, spreading it on bread, or putting it directly in a salad. It can also be consumed in smoothies; it can also be consumed in a sweet form such as pudding by mixing chocolate and cocoa. No matter how beneficial avocados are, the amount of calories will increase when you overdo it because of the healthy fats it contains. Therefore, dieters or those who are trying to maintain a balance between calories and weight should avoid overeating avocados.
According to expert advice, half an avocado or one-third of an avocado per day is enough. After cutting the fruit lengthwise down the center, divide it into two equal parts. Remove the large kernel in the center. It can then be sliced into thin moon-shaped slices, crushed in a bowl and mashed into a puree. It can be enriched with spices such as salt, cayenne pepper, chili pepper, black pepper, and garlic powder. It can be squeezed with lemon, mixed with yogurt, or eaten as a salad by adding tomatoes, onions, and parsley if desired. No additional oil needed
12 Health Benefits of Avocado
Although often overlooked as simply an ingredient in guacamole, avocados contain nutrients and compounds that provide wide-ranging benefits to the human body. When consumed regularly, this green fruit can support the health of your heart, eyes, intestines, joints, and more. Let’s explore twelve key benefits of incorporating avocados into one’s diet.
1.Avocado benefits for cholesterol
Eating avocados may help lower cholesterol and triglyceride levels in the body. A study published in the Archives of Medical Research showed the effect of a diet high in monounsaturated fatty acids on blood lipids. The study was conducted on 15 healthy people and 35 people with high cholesterol who were provided with a diet rich in avocados, and the results of the study showed the following:
- A decrease in blood triglycerides by up to 22%.
- A decrease in LDL cholesterol by up to 22%.
- An increase in the level of beneficial cholesterol in the blood by up to 11%
2.Avocado benefits for prostate cancer
A laboratory study published in The Journal of Nutritional Biochemistry in 2005, in which prostate cancer cells were exposed to an avocado extract containing vitamin E, or tocopherol, and several carotenoids, such as lutein, zeaxanthin, alpha-carotene and beta-carotene: Lutein, zeaxanthin, alpha-carotene, and beta-carotene:
- A reduction in the growth of prostate cancer cells, meaning that avocado extract may reduce the risk of prostate cancer.
- Improved absorption of these carotenoids in the blood, as avocados contain monounsaturated fats and other phytochemicals
3.Avocado benefits for dieting
Are avocados fattening? On the contrary, avocados can help you lose weight when eaten in moderate amounts, because they contain a good amount of monounsaturated fats and dietary fiber, According to a study published in Nutrition in 2013 and conducted on 26 overweight people, eating half an avocado at lunch helps you feel full for 3 to 5 hours after the meal
4.Benefits of Avocado for Pregnancy and Fetus
Eating avocados improves the health of the pregnant woman, the health of her fetus, her birth outcomes, and the quality of her breast milk, due to the following:
- It is distinguished from other fruits and vegetables by its high content of important nutrients, such as potassium and folate, which are usually lacking in a mother’s diet.
- It contains a high amount of fiber, monounsaturated fats and fat-soluble antioxidants.
5.Avocado improves digestion
According to health experts, foods that contain fiber have a positive effect on digestive health and prevent constipation. They also help you feel full and reduce your desire to eat fatty meals and sweets. The good news is that avocados contain 13 grams of fiber, about three-quarters of which is insoluble fiber.
6.Avocado prevents depression
Avocado’s benefits lie in its folic acid content, which provides 10% of your daily need and has been linked in studies to lower levels of depression, as it improves mood. Folic acid helps prevent the buildup of the amino acid homocysteine, which impairs blood circulation and affects the supply of nutrients to the brain. It also helps in the production of serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite.
In addition, avocados are rich in vitamin B, a deficiency of which increases the risk of depression and reduces the response to antidepressant medications
7.Avocado promotes gut health
The benefits of avocados help protect the intestines from diseases, including colorectal cancer and inflammatory bowel disease. A study of 163 overweight adults showed that men eating 175 grams of avocados and women eating 140 grams for 12 weeks resulted in lower fecal bile acid concentration and increased bacterial diversity compared to the control group. High concentrations of bile acid are associated with intestinal inflammation and the growth of harmful microbes leading to negative health outcomes such as colon cancer.
8.Avocado protects the eye
Avocados contain the same phytochemicals found in eye tissue, lutein and zeaxanthin, which provide antioxidant protection against damage to the eye, including UV rays. The monounsaturated fatty acids in avocado also help absorb fat-soluble antioxidants.
Avocado’s protective benefits extend beyond minor damage to macular degeneration.
9.Avocados keep your heart healthy
Avocados are rich in a plant sterol known as beta-sitosterol, with 76 beta-sitosterols per 100 grams of fruit. Eating avocados helps maintain healthy cholesterol levels that are important for heart health. The fruit also reduces oxidized LDL cholesterol, which is highly associated with atherosclerosis or plaque buildup on artery walls. In addition to containing vitamins, minerals, healthy fats and fiber, which are also essential for the heart and blood vessels.
The high potassium and magnesium content in avocados is good for regulating blood pressure, and thus for preventing heart disease.
It’s worth noting that most of the studies on the heart benefits of avocados were funded by the Haas Avocado Council. This does not mean that the results of the studies are invalid, just that they may be skewed due to industry interference.
10.Avocado Benefits for Diabetes
The properties of this fruit make it suitable for diabetics, as it is low in sugar and carbohydrates and high in fiber and healthy fats. A Harvard study that followed 200,000 people for 20 years found that adopting a plant-based diet, including avocados, reduced the risk of diabetes by 20%.
11.Avocados are high in fat
One of the most important benefits of avocados is their fat content, so why is it important? Avocados contain monounsaturated fats that help in the better absorption of vitamins such as vitamin A, D, and E. They also play an active role in enhancing the absorption of nutrients from other foods and transporting them into the bloodstream to reach the body’s cells.
On the other hand, avocados contain high levels of healthy fats that help you feel full between meals. It also slows down the breakdown of carbohydrates and thus keeps blood sugar levels stable.
12.Avocados are rich in potassium
Known for its many benefits, potassium helps regulate nerve function, transport nutrients to the body’s cells and eliminate food waste, according to the U.S. National Library of Medicine. The American Heart Association also cites potassium’s role in increasing the expulsion of sodium from the body through urine, which helps lower blood pressure.
According to the USDA, 100 grams of avocado contains 485 milligrams of potassium, which is 10 milligrams more than bananas. 100 grams of avocado contains 485 milligrams of potassium, according to the USDA.
Nutritional components of avocados
The following is a breakdown of the nutritional components of avocados:
A rich source of unsaturated fats: Avocados are a rich source of healthy fats; monounsaturated fats make up 15% and polyunsaturated fats make up about 3%, so this fruit provides the body with unique and health-promoting elements.
A rich source of folic acid: One serving of avocado, equivalent to 1/3 of one fruit or approximately 50 grams of avocado, covers about 15% of an adult’s recommended daily intake of folic acid. Folic acid is essential for cell development and is especially important during pregnancy, as a deficiency may increase the risk of spinal defects and neural tube defects in the fetus.
A rich source of vitamins and minerals: A whole avocado is a good source of vitamin E, vitamin C, vitamin K, vitamin B2, vitamin B3, and vitamin B5, and provides many important minerals including magnesium, potassium, copper, and manganese
A rich source of dietary fiber: 100 grams of avocado provides the body with approximately 27% of the recommended daily intake of fiber, and it is worth noting that there are two different types of fiber in the avocado fruit, 25% for water-soluble fiber and 75% for insoluble fiber.
A rich source of antioxidants: Avocados are rich in some types of antioxidants such as; Lutein, which reduces the risk of age-related macular degeneration, preserves skin tissue, and reduces the development of cataracts or cataracts, Avocados also contain other antioxidants, such as: Zeaxanthin and glutathione
Nutritional value of avocado
The following is the amount of nutrients found in every 100 grams of avocado:
| Nutrient | Amount (per 100g) | % Daily Value (DV) |
|---|---|---|
| Calories | 160 kcal | – |
| Water | 73% | – |
| Protein | 2 g | – |
| Total Fat | 15 g | – |
| – Saturated Fat | 2.1 g | – |
| – Monounsaturated Fat | 10 g | – |
| – Polyunsaturated Fat | 1.8 g | – |
| Carbohydrates | 8.5 g | – |
| – Fiber | 6.7 g | – |
| – Sugars | 0.7 g | – |
| Vitamin K | 20 µg | 26% |
| Folate (Vitamin B9) | 81 µg | 20% |
| Vitamin C | 10 mg | 12% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin B6 | 0.3 mg | 15% |
| Pantothenic Acid (B5) | 1.4 mg | 28% |
Avocado damage
Avocado safety: Avocados are mostly safe for most people when consumed in moderate amounts, and potentially safe if consumed in medicinal amounts for up to two years, but it is worth noting that avocados contain a large amount of calories due to their high fat content, and as mentioned earlier, there is not enough information to determine the safety of pregnant and lactating women consuming avocados in medicinal amounts, so they are advised to eat them in moderate amounts.
Avocado contraindications
- Eating avocados may trigger allergy symptoms in people with Oral Allergy Syndrome. Symptoms include itching of the mouth or lips, and in some rare cases, symptoms may progress to hives, difficulty breathing, or anaphylaxis
- A sudden change in the amount of vitamin K in the diet may cause a malfunction in patients taking blood thinners, such as warfarin, because vitamin K plays an important role in the body’s blood clotting process, and it is worth noting that avocados are a rich source of vitamin K.
- Consuming avocado in large quantities may lead to weight gain, because it contains a large amount of calories, so it is advisable when eating avocado to take into account the minimization of other foods that provide the body with a large amount of calories.
How to use avocados
Avocados can be stored at room temperature, and it usually takes 4 to 5 days for avocados to reach maturity, and can be placed in a paper bag with an apple or banana to speed up the ripening process, and the avocado is ready to eat or refrigerate when its outer surface becomes black or dark purple, or when the fruit feels soft when pressed.
Avocados should be washed before cutting them, so that dirt and bacteria are not transferred from the knife to the pulp. The most popular way to eat avocados is a dipping sauce called guacamole, and they can be used as a substitute for butter or oil in baked goods, or they can be mashed and mixed with pasta, and they can be used as slices in sandwiches.
What are the benefits of avocado peels?
Some people use the peels and leaves of the avocado fruit as a medicinal food, and avocado peels may be beneficial, as they contain some useful chemical compounds, such as phenolic compounds and flavonoids, and tea made from avocado peels has some antioxidant properties
Avocado Seed Benefits?
Each avocado fruit contains one large seed, which is usually discarded when eating the avocado fruit, but some believe that this seed may offer some health benefits and should be eaten, and although information about the content of avocado seeds is scarce and limited, they have been found to contain a good range of fatty acids, dietary fiber, carbohydrates, a small amount of protein, and a small amount of fat. the content of avocado seeds is limited, they have been found to contain a good range of fatty acids, dietary fiber, carbohydrates and a small amount of protein, and in general, plant seeds are a rich source of phytochemicals.
How to eat an avocado?
Avocados can be added to many meals in a number of ways to maximize the nutritional value of the food.
- Eat it with seasonings such as salt and pepper.
- Stuff half an avocado with egg or meat and grill it to perfection.
- Cut it up and add it to the eggs while they are frying. Put a slice on toast and sandwiches as an alternative to butter.
- Use it during the preparation of pancakes and bread. Use it to make guacamole sauce as mentioned above.
- Use it pureed as a substitute for mayonnaise or by making avocado hummus. Add it to salads.
- Use it as a main ingredient in soups, or add it to soups.
- Serve grilled or fried avocado slices as a side dish instead of French fries.
- Use it to make smoothies, pickles, and ice cream.
In conclusion
Although avocados are often criticized for their high calorie and fat content, they are increasingly being recognized as a nutritious food with diverse benefits for health. Avocado benefits include providing key antioxidants for eye health, important nutrients such as potassium for heart health, and fiber for improved digestion. Although no single food can be a cure-all, avocado’s unique nutritional profile makes it a wise addition to a person’s meal plan.
