Avocado: Versatile Fruit And Rich Benefits For Health

Avocado: Versatile Fruit And Rich Benefits For Health


Avocado


Avocados are also known as Alligator Pears, which is mainly due to its shape and the leathery appearance of its skin. Avocado is a fruit that is grown on Persea Americana, which is an evergreen tree from the Lauraceae family. Although it doesn’t resemble these relatives, avocados are closely related to cinnamon and bay laurel. Avocado is usually tall and can grow up to a height of 65 feet. The approximate weight of avocados is between eight ounces and three pounds, depending on the variety of avocado. Avocado 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, just like bananas.

Due to its various health benefits, this fruit is now grown in number of countries. Avocado has a very thick skin that protects it from pesticides. This is the reason you don’t need to buy organic avocados. Avocado is one of the safest crops in terms of its low exposure to pesticides. Avocado only appeared in other parts of the world in the last 500 years, but has quickly gained popularity for its unique appearance, taste, and apparent health benefits.

Avocado, The fruit of horticultural cultivars has a markedly higher fat content than most other fruit, mostly monounsaturated fat, and as such serves as an important staple in the diet of various groups where access to other fatty foods (high-fat meats and fish, dairy products, etc.) is limited.

Avocado Versatile Fruit And Rich Benefits
Avocado

The fruit is not sweet, but rich, and distinctly yet subtly flavored, and of smooth, almost creamy texture. Avocado is used in both savory and sweet dishes, though in many countries not for both. The avocado is very popular in vegetarian cuisine, as substitute for meats in sandwiches and salads because of its high fat content. In addition, it also has many other effects and benefits.

Avocado health benefits make a persuasive case for why you should be eating more avocados today.

Benefit-rich substances in the avocado


Avocado has a very high nutrient content. Avocado or avocado at least contain 11 vitamins and 14 minerals is beneficial. Avocados are rich in protein, riboflavin (otherwise known as vitamin B2), niacin (otherwise known as vitamin B3), potassium (or more commonly known as potassium), and vitamin C.

Also avocados are high in fat. But do not be afraid because the fat in avocados is similar to fat in olive oil is very healthy. Contained fat in avocados is monounsaturated fat which have a positive impact in the body. Fat in avocados is also used in making soap and cosmetics.

Here are descriptions of several substances in avocado or avocado are beneficial for our bodies:

Avocado: Versatile Fruit And Rich Benefits

1. Vitamin E and vitamin A


Vitamin E is known as a vitamin that is useful to smooth the skin. The mixture of vitamin E and vitamin A are very useful in skin care. The combination of vitamin E and vitamin A make skin supple, removes wrinkles, makes skin look young and fresh. Nutrients of avocados are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly.

2. Potassium


Potassium (also known as potassium) in the avocado may reduce depression, preventing the deposition of fluid in the body and can lower blood pressure.

3. Unsaturated fat


Vegetable fat in avocados are high in unsaturated. Fats are useful to lower blood cholesterol (LDL), which means it can prevent stroke, high blood pressure, cancer or heart disease. Unsaturated fat in avocados is also easily digested so the body can provide maximum results on the body. Unsaturated fat in avocados also contain anti-bacterial and anti fungal.

4. Oleic acid


Oleic acid is a powerful antioxidant that can capture free radicals in the body due to pollution. Free radicals in the body will result in many health complaints.

5. Vitamin B6


This vitamin have in avocados is efficacious to relieve pre-menstrual sidrom or pre-menstruation (PMS), which generally suffered by women every month.

6. Iron and Copper


This substance is required in the regeneration of the blood thus preventing anemia.

7. Mangaan and Zinc Mineral


This element is useful to relieve high blood pressure, heart rate monitor and maintain nerve function remained intact.

Avocado May Help Prevent Cancer


One study showed that it may help reduce side effects of chemotherapy in human lymphocytes. Avocado extract has also been shown to inhibit the growth of prostate cancer cells.

However, keep in mind that these studies were done in isolated cells and don’t really prove anything about what happens in a living, breathing human.

Avocado is Delicious and Easy to Incorporate in The Diet


Avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet. They are weight loss friendly, heart healthy and… last but not least, taste incredible.

Bone Health


Avocados contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects (symptom of osteoarthritis). Intake of foods such as avocado and soy may help in reducing the risk of osteoarthritis. Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.

Arthritis


The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced!

Dental Care


Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath as well. Avocados have also been connected with preventing oral cancers!

Liver care


Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

Nutritional value of Avocado


Avocados have diverse fats. For a typical avocado:

Avocado: Versatile Fruit And Rich Benefits


  • About 75% of an avocado's energy comes from fat, most of which (67% of total) is monounsaturated fat as oleic acid.
  • Other predominant fats include palmitic acid and linoleic acid.
  • The saturated fat content amounts to 14% of the total fat in a single serving of avocado while containing zero cholesterol.
  • Typical total fat composition is roughly (rounded to digits): 1% ω-3, 14% ω-6, 71% ω-9 (65% oleic and 6% palmitoleic), and 14% saturated fat (palmitic acid).
  • On a weight basis, avocados have 35% more potassium (485 mg/100 g) than bananas (358 mg/100 g). They are rich in folic acid and vitamin K, and are good dietary sources of vitamin B6, vitamin C, vitamin E and pantothenic acid.
  • Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
  • High avocado intake was shown in one preliminary study to lower blood cholesterol levels. Specifically, after a seven-day diet rich in avocados, mild hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels. A 2013 epidemiological report showed that American avocado consumers had better overall diet quality, nutrient levels, and reduced risk of metabolic syndrome.
  • Extracts of avocado have been studied in laboratory research to assess potential for lowering risk of diabetes mellitus.
  • A Japanese team synthesised the four chiral components of avocado, and identified (2R, 4R)-16-heptadecene-1, 2, 4-triol as a potential antibacterial component. Due to a combination of specific aliphatic acetogenins, avocado is under preliminary research for potential anti-cancer activity.


Other Avocado benefits


Almost every part of the avocado tree has a benefit. Avocado wood is useful as a fuel. Its seeds and leaves can be used in the apparel industry. Bark can be used to dye brown leather products.

Avocado: Versatile Fruit And Rich Benefits

In the field of beauty, avocado is also often used as a facial mask. The fruit is considered capable of making the skin tighter. Avocados are also useful for hair care such as when doing creambath.

In addition, as fruit, avocados are also of course can be enjoyed as a delicious meal. Various dishes are presented with added avocado as part of the dish.

Healthy Living with Avocado


In some parts of the world, the fruit is regarded as one of the rare and exotic fruit. Avocado may have played an important role in your diet. After feeling a variety of dishes that contain avocado or avocado, you may be able to say that this fruit is actually a lot benefited and also the delicious fruit!