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Avocado, also known as the butter fruit or alligator pear, is a type of berry that grows in a warm climate. It has a rich, creamy flavour with a single seed in the middle. This tropical fruit has a high demand in the market as it is one of the healthiest fruits you will find. In fact, it is considered the powerhouse of nutrition, namely vitamins, fibres, good fat, minerals and antioxidants.
As a result, they are able to control many diseases like depression, cancer, digestion, etc. To learn more about the health benefits of avocado, keep reading!
You will find different varieties of avocados ranging in colour, size and texture. However, they all grow in a tropical climate and are highly nutritious in nature. Here are some health benefits of eating avocado that you can derive by adding it to your daily diet:
Avocado is a primary source of anti-inflammatory properties. It contains phytosterols, omega-3 fatty acids, and plant hormones, including stigmasterol and beta-sitosterol. With its help, avocados can control inflammation in the body. In addition, the good fats present in this fruit also help keep the joint lubricated and thus relieve pain.
There are stomach related benefits of avocado too. Like it enhances your bowel movement and keeps your gut healthy. As a result, you do not experience conditions like indigestion, constipation, and colon cancer. These are all possible because of the dietary fibre content in the fruit.
By consuming avocado daily, you can even avoid the risk of falling into depression because of the substance called folate in it. When a person is in depression, the folate level drops to a minimum, but eating avocado replenishes the nutrients, which further help prevent the build-up of homocysteine. It is a substance that impairs circulation and does not let nutrients reach the brain. As a result, chronic cases like depression and cognitive dysfunction develop. Also, it controls the production of dopamine, serotonin and norepinephrine, which regulate your sleep, mood and appetite.
There are dietary advantages of avocados that you can gain by adding them to your daily diet. It means it promotes weight loss as these are low on carbs and help keep you feeling full for a long time. In addition, you can avoid those extra calories you would have gained by snacking on junk.
One of the biggest benefits of eating avocado is that it improves your eye health, thanks to beta-carotene and antioxidants. These compounds are beneficial for your eyes and help keep them healthy. In addition, this tropical fruit also contains lutein and zeaxanthin-two phytochemicals which protect your eyes from any damage, even if it is through ultraviolet rays. Moreover, the fruit is also a rich source of vitamin A that prevents the risk of developing macular degeneration, which is common in old age.
Studies have shown that by eating avocado daily, you can prevent the conditions of stomach, pancreatic, colon and cervical cancers. This is because this fruit has a high concentration of dietary fibre, which keeps the gut healthy and prevents any stomach disease. In addition, it obstructs the growth of cancer cells and even destroys some. Not to mention, by eating avocado, you are encouraging the proliferation of your immune system and boosting your immunity.
There are even skin benefits of eating avocado daily due to the presence of minerals, vitamins, fatty acids and antioxidants. These compounds can keep your skin healthy by providing the required nourishment. In addition, this fruit is also rich in vitamin A and vitamin C compounds that give your skin a glowing texture.
If you are pregnant, you can find many advantages of eating avocado because of the presence of folate in it. It is a compound that is necessary for keeping the foetus healthy. In addition, if the body ensures an adequate folate level, it even reduces the risk of miscarriage and neural tube abnormalities. Apart from this, avocados are also a rich source of fatty acids that help in foetal development and keep you healthy overall.
Avocados contain healthy fats, such as monounsaturated ones, which help decrease bad cholesterol levels in the blood and promote heart health. They also contain potassium, which helps regulate blood pressure, further supporting heart health.
Avocados support eye health due to the presence of lutein and zeaxanthin, which are two carotenoid antioxidants. These nutrients help protect against age-related macular degeneration and cataracts.
Avocados are rich in healthy fats and fibre that help regulate blood sugar levels. The fiber slows down the digestion of carbohydrates, preventing spikes in blood sugar levels, making it beneficial for people with diabetes.
Avocados contain antioxidants and fibre that help in the functioning of the liver and detoxify the body. The high fiber content also aids in digestion and the elimination of toxins from the body.
Avocados offer a range of essential nutrients beneficial for health. The following is the nutritional value of avocado that you can obtain by consuming 80 grams of it:
While some people choose the easy way to consume avocado on a daily basis, i.e., by seasoning it and eating it raw, others like to try it differently. You can also include it in your daily diet by having it like a spread in your breakfast, as salad between your meals or in your scrambled eggs.
Like putting mayonnaise or butter on your toast, you can replace it with pureed avocado. This will add extra minerals and vitamins to your breakfast.
Add diced avocado with the eggs while cooking them in a pan to give your morning a twist. However, add avocado when eggs are half cooked and cook them until warm.
To keep yourself full after meals, you can eat avocado salad by pairing it with tomatoes, onions, crisp cucumbers, herbs and spices. Also, don’t forget to top it up with lemon juice for a tangy flavour.
Blend avocado with spinach, banana, and almond milk for a creamy, nutrient-packed smoothie. This makes a great breakfast or post-workout drink.
Mash avocado with lime juice, salt, diced onions, tomatoes, and cilantro for a delicious guacamole. Serve with tortilla chips or as a topping for tacos and salads.
Use avocado slices in sushi rolls for a creamy texture. Combine with cucumber, carrots, and your choice of protein for a healthy meal.
Blend avocado with garlic, basil, and olive oil for a creamy pasta sauce. Toss with your favourite pasta and vegetables for a nutritious dinner.
Blend avocado with cocoa powder, honey, and almond milk for a rich and healthy pudding. Chill and enjoy as a dessert or snack.
Avocado has been providing its consumer with lots of health benefits over the years, and there are not many cases in which it has risked someone. However, to be on the safe side, doctors always recommend avoiding eating avocado to the below category people:
Avocados may lower milk production by affecting mammary glands, so breastfeeding women should avoid them and consult a healthcare provider for dietary advice.
Due to the content of anethole and estragole in avocados, it is recommended to avoid eating the fruit if you are a liver patient. This is because these compounds can be hard on the organ.
Those who are latex intolerant should not eat this tropical fruit. It may increase the level of serum IgE in the body, which is an uncomfortable condition for the consumer.
Many people are allergic to avocado, so if you see any signs of swollen skin, hives, itching or eczema after consuming this fruit, immediately quit eating and get medical help.
Avocados are high in potassium, which can cause complications like hyperkalemia for individuals with compromised kidney function. Those with kidney issues should be cautious about their avocado intake.
Avocado is a nutrient-dense fruit with numerous health benefits, including heart health support, weight management, and skin nourishment. However, moderation is key, as overconsumption can lead to unwanted side effects. Understanding its nutritional value and potential risks ensures that you can enjoy avocados as part of a balanced diet. Always consult with a healthcare professional if you have specific dietary concerns.
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