Avocado is a bright green fruit with large pit and dark leathery skin. It is also known as Alligator Pears or Butter Fruit. Avocado is a good source of fiber, low in total Carbohydrates, and rich in monounsaturated fat. This product is a favorite of the category. It is a favorite ingredient for Guacamole Dips.
Its Glycemic Index (GI) is around 40, with low glycemic foods having a rating of 55 or less. Low GI (Glycemic Index) foods are less likely to increase Blood Sugar. Avocado is a native of tropical America. It originated in Mexico and Central America, possibly from more than one wild species. Early Spanish explorers recorded its cultivation from Mexico to Peru but not in the West Indies at the time.
Nutrition Facts of Avocado
|Nutrition||Amount Per 100 g||% Daily Value*|
|Total Fat||15 g||19%|
|Saturated fat||2.1 g||11%|
|Total Carbohydrate||8.5 g||3%|
|Dietary fiber||6.7 g||24%|
Benefits of Eating Avocado
Helpful to Keep Weight Balanced
Avocados provide antioxidants and fight inflammation, which is linked to healthy weight management. Eating avocados regularly helps you maintain a healthy weight even without consuming fewer calories. Avocado is also rich in monounsaturated fat, which increases fat burning and also helps in burning calories.
Avocado as a part of your diet is helpful in both Weight Loss and Weight Management. Also, they are rich in anti-inflammatory properties and oleic acid, which improves the digestion process and reduces the risk of obesity. Plus, unlike other diet-friendly foods, avocados contain less than a gram of sugar.
Help in Keeping Heart Healthy
A research has shown that if avocado is eaten even once or twice a week, it has the potential to reduce the risk of developing Coronary Heart Disease by 21 percent. It is one of the very healthy foods that reduce your risk of developing various types of heart disease and stroke.
Avocado consumption has been shown to reduce the body’s chances of developing Metabolic Syndrome, a group of conditions that can increase the risk of heart disease, stroke and type 2 diabetes.
Beneficial For Eyes
Avocados are high in Carotenoids, which are antioxidant plant pigments responsible for the bright color in fruits and vegetables. Studies suggest that two carotenoids in avocado, lutein and zeaxanthin, help reduce the risk of Eye Disease.
The nutrients found in Avocados protect your eyes from harmful, Oxidative stress, which causes poor vision. In addition to beta-carotene and vitamins B6, C and E, avocados also contain lutein. Lutein prevents Macular Degeneration, cataracts and other age-related eye problems.
Able to Reduce Symptoms of Problems Like Osteoporosis
The nutrients present in avocado are also capable of treating Osteoporosis, arthritis and cancer. Studies on oil extracts from avocado show that they reduce the symptoms of Osteoarthritis. Vitamin K present in avocado boosts your bone health by slowing down bone loss and warding off osteoporosis.
Since avocado is rich in Vitamin K, it increases the absorption of Calcium and also reduces the excretion of calcium in the urine.
Components Helpful in Preventing Cancer
Using avocado seed, its potential to be used as an anticarcinogenic agent was studied and the results showed that it is used to inhibit the growth of breast cancer cells, MCF-7 . According to Uni, avocado seeds contain alkaloids, flavonoids, saponins, terpenoids, tannins and essential oils.
Avocados are a nutrient-dense fruit with many health benefits. Avocado has Anti-Cancer effects because the Oleic Acid found in it has Anti-Inflammatory and Anti-Organogenic properties. When consumed at appropriate levels, this nutritious fruit provides benefits in the prevention of heart disease by adding to the good cholesterol in the body.
Increases Brain Functioning
Avocado is rich in a Phytochemical called lutein – a pigment related to beta-carotene and vitamin A. You may know lutein as one of the two major Carotenoids found in the eye. Another place lutein is found is the brain.
Avocados contain B vitamins, which have been studied for their potential role in brain health because of their role in Homocysteine metabolism. Elevated homocysteine levels are a risk factor for AD and dementia. B vitamins may help lower homocysteine levels
Avocados have a positive effect on the gut Microbiome inside your digestive tract, which is home to trillions of microbes and their genetic material. A healthy gut microbiome strengthens immune function, fights inflammation and protects against chronic diseases.
Avocado contains about 13.5 grams of Fiber, which is about half the 2020-2025 Dietary Guidelines for Americans recommendation of 28 to 34 grams per day.
Its use helps in reducing the level of cholesterol and Triglycerides. According to several studies, a Mediterranean-style diet that includes Avocados helps significantly lower total cholesterol levels. This is because a diet with a high proportion of unsaturated fat and a low proportion of saturated fat can lower LDL Cholesterol by 20 percent and increase HDL Cholesterol by 11 percent.
Protect Hair and Skin
Avocado Rich in essential vitamins and Antioxidants, avocado does a great job of nourishing and brightening your skin. Avocado can also be used to restore the pH balance and increase collagen production.
Avocado is very good for your hair and skin. It is especially helpful for dry hair as it is a tropical fruit that contains natural oils and Fatty Acids. Plus, the vitamin-rich fruit imparts shine to your hair and nourishes your scalp.
In this article, we have informed you about the benefits of Avocado and how it is useful for you.
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