Avocado

Avocado

 

 

Avocado is a unique fruit, known for its numerous health benefits. Avocados are very popular between health conscious people nowadays. It is referred to as a superfood. The most common variety Hass avocado, is pear shaped and green in colour. One whole medium sized avocado has 250 calories and 23 grams of total fat. Avocado are rich in various vitamins and minerals including vitamin A, vitamin K, vitamin C, vitamin E, iron, potassium, zinc, manganese, vitamin B complex (except B12), choline, betaine, calcium, magnesium, phosphorus, copper, and folate. Nutritional facts of avocado per 100 grams:

 

In addition avocados are low in saturated fats and contain no sodium and cholesterol. Avocados are high in potassium, necessary for healthy blood pressure levels. The potassium content of avocado is even higher than banana. Avocados are an excellent source of good quality fat. 77% of calories of avocado comes from fats. Major fat of avocado is oleic acid, a monounsaturated fatty acid. It is a heart healthy fatty acid. Additionally, oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer. Avocados are loaded with fiber. 100 grams of avocado provides 27% of RDI for fiber. Out of which 25% is soluble fiber and rest of the 75% are insoluble fiber. So, avocado may be beneficial for weight loss and metabolic health.

There are several blood markers which are linked to increased risk of heart disease, including cholesterol, triglycerides, inflammatory markers, blood pressure and various others. According to some studies, avocado can reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22%, and increase HDL (the good) cholesterol by up to 11%. Fat present in avocado increases the absorption of nutrients taken from plant foods. Some nutrients are fat-soluble including vitamin A, D, E, K, and also carotenoids. Consumption of avocado or avocado oil increases their absorption many folds. Avocados are packed with antioxidants, like lutein and zeaxanthin. These nutrients are very beneficial for eye health and lower your risk of macular degeneration and cataracts.

According to some test tube studies, avocado may help reduce side effects of chemotherapy in human lymphocytes. 

Various studies have shown that avocado and soybean oil extracts can reduce osteoarthritis. Avocados are low in carbs and are high in fiber. They provide fullness for a long time, hence reducing total calorie intake. These qualities of avocado make it perfect for promoting weight loss. Overall, avocados are not only healthy but also delicious, creamy, rich, and fatty in texture.