Health benefits of avocado
The avocado is a nutrient-dense, buttery and creamy fruit with nicknames like avocado pear and alligator pear. It contains more than twenty nutrients within each fruit. Also known as Persea americana, the avocado boasts an ancient cultivation history, dating back to about 500 BC. Its origins can be traced to Mexico, Guatemala, Colombia, Ecuador, and Peru. Do you want to know the health benefits of avocado?
While Mexico remains the world’s largest source of the avocado today, the fruit can be found in all parts of the world.Israel, Australia, Indonesia, and the United States three examples of countries with robust avocado industries. Most of the avocados you may consume hail from around 15 cultivated varieties. Although varieties differ in size and skin colour when ripe, all avocado types are usually deemed healthy foods.
What kinds of nutrients does an avocado contain?
A quarter-cup of sliced avocado typically contains:
- Calories: 58
- Protein: 1 gram
- Fat: 5 grams
- Carbohydrates: 3 grams
- Fiber: 2 grams
- Sugar: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 3 milligrams [1]
An avocado is typically rich in healthy monounsaturated fats such as oleic acid , which is an omega-9 fatty acid. Monounsaturated fats decrease the risks of inflammation, reduce the amount of bad cholesterol, raise the level of good cholesterol, and lower risks for coronary heart disease and other chronic health issues [1].
An avocado is also abundant in various vitamins and minerals:
- Vitamin E
- Vitamin K
- Vitamin C
- Vitamin B6
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Beta-carotene
- Folate
- Potassium
- Lutein
- Zeaxanthin
- Iron
- Copper
- Zinc
- Calcium
- Magnesium
The monounsaturated fats in an avocado can facilitate the better absorption of vitamins such as A, D, E, and K. An avocado can even transmit nutrients into your bloodstream for your body to derive even greater nutritional value from the foods you consume.
Health Benefits of Avocado
Avocados provide various health benefits to your body.
Firstly, these fruits benefit your heart health, as fatty acids like oleic acid work to soothe inflammation, enhance good cholesterol, and reduce blood triglyceride levels.
Avocados can boost your mental health and your sleep quality. One serving of avocado contains about 10% of the folate required by your body each day. Folate prevents your body from producing too much homocysteine (an amino acid commonly found in red meats) from accumulating in your body. As a result, you would less likely suffer from sleep disorders, depression, blood clots and even artery blockage.
Moreover, avocados aid in digestion. Besides providing fiber to ease constipation, avocados can help you feel fuller for longer time frames, thus eschewing unhealthy snack cravings. An entire avocado contains around 13 grams of fiber, which is 54% of your recommended everyday fiber intake.
Furthermore, avocados can aid in good vision. Avocados are rich in two carotenoids: lutein and zeaxanthin. Carotenoids are vital in promoting healthy vision. These compounds also function as antioxidants to shield your cells from ultraviolet radiation and other forms of damage. Carotenoids can also decrease your vulnerability to macular degeneration and cataracts [1].
Sample Avocado Recipe -Creamy California Avocado Mixed Greens With Shrimp
Ingredients Required
Lemon-Garlic Cream Dressing:
1/2 cup mayonnaise, light
1/4 cup lemon juice, fresh
2 cloves garlic, medium, minced
3/4 tsp. salt
3/4 tsp. black pepper, coarsely ground
1/8 tsp. dried pepper flakes
Salad:
6 cups European blend or red leaf and romaine torn lettuce leaves, coarsely chopped
1 celery stalk, medium, thinly sliced
1/2 cup onion, red or white, thinly sliced (optional)
1 1/2 cups shrimp, peeled and cooked, medium or large
1 ripe, Fresh California Avocado (large), seeded, peeled and chopped
8 olives, pitted and halved
Instructions
- Mix together dressing ingredients in a medium bowl.
- Combine lettuce, celery, onion, and shrimp together in a large salad bowl.
- Pour dressing over lettuce mixture; toss gently and completely until well coated. Stir in avocado pieces and olives [2].
Potential Downsides of Avocado
As can be seen, avocados offer various health benefits. However, there are some potential downsides to avocados.
For example, this fruit is high in calories. One entire avocado contains around 200 and 300 calories. One avocado a day, even half of one, is the usual recommended intake.
Avocados are high FODMAP foods. In other words, these fruits have some forms of carbohydrates that your body may find it challenging to consume and digest. If you have a digestive condition, you may want to consult with your doctor before consuming this fruit [1].
References
[1] W. M. D. E. Contributors, “Avocado: Is it good for you? pros and cons, nutrition information, and more,” WebMD. [Online]. Available: https://www.webmd.com/diet/health-benefits-avocado. [Accessed: 17-Aug-2022].
[2] Recipe from: California Avocado Commission, “Creamy California avocado mixed greens with shrimp,” California Avocados, 15-Mar-2022. [Online]. Available: https://californiaavocado.com/recipe/creamy-california-avocado-mixed-greens-shrimp/. [Accessed: 17-Aug-2022].
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