Avocado Nutrition and Health Benefits
Avocados are one of the most nutritious fruits known to mankind. Originated in south-central Mexicocontain, these are the only fruits which are nutrient-dense and contain around 20 vitamins and minerals. Owing to their high nutritive profile, they have been given the title of ‘’The Olive Oil Of The Americas”.
Avocado is not a commercial fruit crop in India but introduced from Srilanka around the 20th century. It is grown in Tamil Nadu, Kerala, Karnataka, Maharashtra, and in the eastern part of Sikkim on a very small scale and in a scattered manner.
So, if you can’t incorporate this wonderful fruit on a regular basis, you can have it in a week. This will also provide you several health benefits. You can consume them raw or use them in salads, sandwich filling, milkshakes, or ice-creams. And even it has become an extremely popular food in India too among health-conscious people because of its health properties. There are several powerful health benefits of eating avocados, including improving mental illness, ease digestion, decreasing the risk of diabetes, obesity and cancer.
Let’s study in detail about the nutritive profile and health benefits of Avocados:
Nutrition in Avocados
Avocados mainly consist of carbohydrates but they are also rich in healthy fats. Avocados contain a reservoir of vitamins like A, K, B1(thiamine), B2(riboflavin), B3(niacin), B5, B6, E, C and folate. They are highly rich in potassium. The quantity of potassium in Avocados is more than that of bananas. A 100 gram or 3.5 ounces serving of avocados contains 14% of the recommended daily intake, compared to 10% in bananas. According to a study, potassium-rich foods lower blood pressure, which is a major cause of strokes, cardiovascular disease and kidney failure.
They also contain little amounts of other minerals like manganese, copper, iron, zinc, phosphorous, and magnesium. The best thing is they do not contain sodium and cholesterol. Moreover, the fats in it are all monounsaturated heart-healthy fats. The majority of the fat in it is oleic acid- which helps to reduce inflammation and protect against cancer, confirms research. The maximum calories in this fruit come from the fats present in it.
Avocados are also loaded with fibre which contributes to low blood sugar levels and weight loss.
Eating Avocados have several health benefits:
Avocados are good for eyes
Avocados are rich in antioxidants like zeaxanthin and lutein that extremely helpful for eye health. Eating avocados on a daily basis reduces the risk of macular degeneration and cataracts, which is normal in older adults, claims a study.
Avocado extract provides relief in Arthritis
Arthritis is a common problem that people usually face an older age. The various types of this condition may leave health issues in people for a long time. Avocado extract relieves Symptoms of Arthritis. Many studies, including this one, show that avocado and soybean oil extracts help reduce osteoarthritis.
Avocado may help prevent Cancer
Although there is not much evidence that the fruit is helpful in cancer treatment and prevention, some test-tube studies say that it may help lower the side effects of chemotherapy is a type of immune cell known as lymphocytes. Research published in the Journal of Nutritional Biochemistry also indicated that avocado extract stops the progression of prostate cancer cells in the lab.
Avocados may aid weight loss
If you are one who is doing vigorous exercise to lose weight, adding avocado in your daily diet will help a lot. They are high in fibres and low in carbs which keep you full longer and allow you to have lesser calories. A clinical trial on a few people found that people who ate avocado felt 23 per cent more satiated and had a 28 percent less desire to eat over the next 5 hours, compared to those who did not eat the fruit.
So, avocados are not only nutritious but extremely delicious and go with different types of food. Their creamy, rich, thick and fatty texture mixes well with other ingredients. So, you can easily incorporate them into your diet.
Avocado Nutrition Data
Scientific Name: Persea Americana
Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)
|Nutrients||Quantity||% Daily Value*|
|Total Fat||15 g||23%|
|Total Carbohydrate||9 g||3%|