The avocado, Persea americana, is a green-colored fruit native to South and Central America and Mexico. It belongs to the family Lauraceae. This pear-shaped fruit has a tough green outer skin with buttery flesh inside. The huge central seed is inedible. Avocados have a little sweet and nutty taste. Avocado benefits the heart, eyes, and bone health; helps with weight loss and pregnancy; and prevents cancer.
Avocado Nutrition Fact
The nutrients of avocado per 100 grams are as follows;
Avocado contains 160 calories per 10grams of edible amount.
- Carbs 8.5 gram
- Fats 14 gram
- Protein 2.5 gram
- Fiber 7.5 gram
Its vitamins and mineral value per 100 grams are as follows;
- Vitamin B1, 0.07 mg
- Vitamin B2, 0.1 mg
- Vitamin B3, 1.8 mg
- Vitamin B5, 1.34 mg
- Vitamin B6, 0.26 mg
- Vitamin C, 12 mg
- Vitamin E, 2 mg
- Vitamin K, 21.6 μg
- Calcium, 12.2 mg
- Zinc, 0.7 mg
- Folic acid, 0.6 mg
- Potassium, 482 mg
- Phosphorus, 51.4 mg
- Magnesium, 28 mg
9+ Potential Health Benefits of Avocado
Avocado has following health benefits.
1. Good for Digestion
Avocados are rich in digestive fibers, which are vital for the digestive system’s health since they stimulate the development of good gut bacteria. Natural fiber promotes bowel regularity, which is necessary for the excretion of toxins through the bile and stool and can help avoid constipation by giving the stool more volume.
2. Encouraging Heart Health
Avocados’ vitamins, minerals, good fats, and fiber content may help prevent heart disease and maintain a healthy circulatory system. Because they contain beta-sitosterol, which may help maintain healthy cholesterol levels, avocados may boost levels of HDL good cholesterol while lowering levels of LDL bad cholesterol. Additionally, avocados’ high potassium and magnesium content help to regulate appropriate blood pressure levels.
3. Improve bone health
Avocados promote strong bones and are capable of preventing osteoporosis. Avocados contain the bone-building minerals vitamin C, vitamin K, iron, and copper.
Vitamin K is aided in the production of new bone cells.
Vitamin C helps in the creation of collagen, which supports bone and cartilage.
Copper aids in the incorporation of collagen and elastin, increasing bone integrity. Iron-produced osteoblasts, which are involved in bone formation
4. Help in Weight Loss
A diet high in avocados can aid in weight loss because of their high fiber content. Dietary fiber probably helps you lose weight by suppressing your appetite. Due to the nutritional fibers included, it is widely applied in diets for weight loss. Avocados have very low carbs and high fiber content, both of which help control appetite.
5. Keep Eyes Healthy
Avocados are rich in phytochemicals like lutein and zeaxanthin, antioxidants, beta-carotene, and other compounds that may support eye health. Zeaxanthin helps minimize the chance of macular degeneration, a condition that occurs as people age, by absorbing UV light wavelengths that can damage your vision.
6. Great for Skin Care
Avocados are incredibly good for the skin because they contain biotin, a vitamin from the B complex that prevents dryness and eczema. It is also high in antioxidants like vitamin C, which prevents wrinkles, clears up acne, and heals sunburn.
Many people use avocado skincare products to hydrate and improve the tone and texture of their skin.
7. May Prevent Cancer
Avocados are rich in phenolic compounds that prevent oxidative damage as well as carotenoids, vitamin C, and vitamin E. They specifically might guard against the spread of cancer by preventing the formation of malignant cells. It is understood that phytochemicals play a significant role in the prevention of cancer. The well-known anti-carcinogens omega 3 fatty acids, which are also included in avocado oil, work to prevent the development of cancer cells.
8. Avocados good for male
Avocados are a good source of vitamin E, which may help infertile men produce better-quality sperm. Zinc, selenium, and vitamins E and C are all present in avocados and are crucial for male fertility. Avocados are a fantastic food for fertility. Avocados increase fertility because they contain a huge amount of vitamin E, which may improve the quality of sperm in men who are having fertility problems.
9. Good Choice during Pregnancy
Avocados are a nutrient-dense food that should be consumed more frequently while nursing and pregnant. Since folate lowers the risk of miscarriage and neural tube abnormalities, folate intake during pregnancy needs to be greatly increased. Avocados’ high fiber content may help prevent the exceedingly common pregnant condition of constipation.
Avocado Side Effects
Avocado’s disadvantages are the following.
- A diet that contains too many avocados may cause weight gain.
- In newborns and young toddlers, eating avocado may result in a stomach allergy.
How to eat avocados?
- The avocado was cut into slices, then added salt.
- Prepare simple salads with chopped avocado.
- Use avocado, onions, tomatoes, cilantro, garlic, salt, and the traditional jalapeño pepper to make the popular Mexican dish guacamole.
Due to their high monosaturated fat content, avocados may cause weight gain.
When consumed in large quantities, both avocados and their seeds are toxic to people.
Women’s increased fat levels were reduced by avocados, which can help prevent diabetes and cardiovascular disease.
Avocados are a good source of vitamin E, which may help infertile men have better sperm quality and have more libido.