Avocados

The many health benefits of avocados are the reason why you should make sure to add this healthy fruit to your daily diet,

Avocados are a satisfying fruit with a creamy, buttery texture, rich in fibre,  potassium, and vitamins B6 and C. They’re also rich in folate, which can boost your mood!

What Are Avocados:

Avocados are also known as alligator pear or butter fruit, avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

The approximate weight of avocados is between eight ounces and three pounds, depending on the variety. 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.

Avocados Nutrition Chart:

USDA National Nutrient database)
Principle Nutrient Value Percentage of RDA
Energy 160 Kcal 8%
Carbohydrates 8.53 g 6.5%
Protein 2.0 g 3.5%
Total Fat 14.66 g 48%
Cholesterol 0 mg 0%
Dietary Fibre 6.7 g 18%
Vitamins
Folates 81 µg 20%
Niacin 1.738 mg 11%
Pantothenic acid 1.389 mg 28%
Pyridoxine 0.257 mg 20%
Riboflavin 0.130 mg 10%
Thiamin 0.067 mg 5.5%
Vitamin-A 146 IU 5%
Vitamin-C 10 mg 17%
Vitamin-E 2.07 mg 14%
Vitamin-K 21 µg 17.5%
Electrolytes
Sodium 7 mg 0.5%
Potassium 485 mg 10%
Minerals
Calcium 12 mg 1%
Copper 0.190 mg 21%
Iron 0.55 mg 7%
Magnesium 29 mg 7%
Manganese 0.142 mg 6%
Phosphorus 52 mg 7%
Selenium 0.4 µg <1%
Zinc 0.64 mg 6%
Phytonutrients
Carotene-&alpha 24 µg
Carotene-ß 62 µg
Cryptoxanthin-ß 28 µg
Lutein-zeaxanthin 271 µg
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Avocados Health Benefits:

Avocados

Here are why you should start eating avocados today…

Avocados Are Good For Your Heart:

A 2015 study published in the Journal of the American Heart Association found that eating one avocado per day as part of a moderate‐fat and cholesterol‐lowering diet can help you to reduce LDL (low-density lipoprotein, or “bad” cholesterol). The fibre in avocado may help lower your risk of cardiovascular disease.

Help To Manage Weight:

One small study (supported by the Hass Avocado Board) found that when people replaced carbohydrates with avocado, they felt more satisfied after eating and had better glucose control.

Improves Cognitive Function:

Avocados may help improve the cognitive function in healthy older people by increasing the lutein content in the body. Lutein is a carotenoid found in fruits and vegetables which has powerful antioxidant and anti-inflammatory properties.

According to a 2017 study in the journal Nutrients conducted by Tufts University, having a fresh avocado daily increased lutein levels in the brains and eyes of healthy older adults, which, in turn, helped enhance their memory and problem-solving skills.

Help Prevent Neurodegenerative Diseases:

Avocados can help prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. A 2016 study published in Advances in Neurobiology found that the “diverse array of bioactive nutrients” present in avocados play a key role in the prevention and cure of these types of diseases.

Cancer

Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.

Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.

Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells while encouraging the proliferation of immune system cells called lymphocytes.

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These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.

Prevents Osteoporosis:

Avocados contain zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects, which is also one of the symptoms of osteoarthritis.

Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorus, copper, with trace amounts of calcium and selenium.

All of these minerals are connected to lowered risks of osteoporosis and improvements in bone mineral density.

Can Combat Metabolic Syndrome:

Metabolic syndrome is an assortment of linked issues including high blood sugar, high serum cholesterol, high blood pressure, and high body mass index, which lead to an increased risk of type 2 diabetes and cardiovascular disease.

A 2017 study published in the journal Phytotherapy Research found that the “lipid‐lowering, antihypertensive, antidiabetic, anti‐obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado” can help protect against this syndrome.

Good For Pregnant Women.

A study published in the journal of Nutrients concluded that avocados are high in folate and potassium (typically under-consumed in maternal diets) as well as fibre, monounsaturated fats, and lipid-soluble antioxidants, all of which are tied to improvements in maternal health, birth outcomes, and quality of breast milk.

Promote nutrient absorption And Improve digestion:

The unsaturated fat in avocados helps increase the absorption of fat-soluble vitamins A, D, K, and E, while vitamin C helps your body absorb iron and vitamin D.

Furthermore, the fibre helps keep you fuller longer, but avocados are also a good source of fruit fibre called pectin, which supports a healthy gut.

Good For Eyes And Skin Health:

The fruit is rich in the carotenoids lutein and zeaxanthin, which can help protect and maintain healthy cells in your eyes. According to a 2017 study published in the journal Nutrients, avocado can help boost macular pigment with age.

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Natural Detoxifier:

Adequate fibre promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.

Recent studies have shown that dietary fibre may also play a role in regulating the immune system and inflammation.

Makes You Healthier:

Avocado eaters tend to be healthier, avocado consumers tend to have higher nutrient intake and lower rates of metabolic syndrome. They also have lower weight, lower BMI, less belly fat, and higher levels of HDL (high-density lipoprotein, or “good” cholesterol).

Eating avocados always can help you stay healthier and happier which lead to a better life.

How To Preserve Your Avocados:

You can keep your avocados at room temperature until they’re ripe.

If your avocado is ripe, but you’re not quite ready to eat it, put it in the fridge. They’ll usually keep that way for three to five more days.

To speed up the ripening process, put your avocado in a brown paper bag, for me, I usually put them in a humid but clean environment for it ripe.

Hey; Are you a lover of avocados? Tell us in the comments… I do love them and have always eaten whenever I can.

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