Perfect fruit - Avocado

 

 

 

Originating from Mexico around 10000 BC avocado is a member of the berry family. This wild variety is small, dark blacked skin and contains a large seed.

Many people like the taste of this fruit but avoid overeating due to the wrong nutritional information provided in the press and the public.


Let us take a medium-sized avocado to examine its contents:


- It is a “complete food” with 4 grams of protein (more than milk) containing all 9 essential amino acids.  This is great news for those who are moving away from meats and toward more vegetarian dishes.


- 322 calories provided seems high but most of which is health-promoting fats called monounsaturated fat accounting for about three-quarters of the total calories.


- Out of 13.5 gms of fiber – 75% insoluble and 25% soluble fiber provide a good mix for chronic disease prevention and digestive disorders.


- MINERALS     
 
Main - Potassium – 975 mg (60% more than banana), Phosphorus – 105 mg, Magnesium – 58 mg
Others - calcium, sodium, iron, selenium, manganese, copper, zinc.

- VITAMINS

Main - Vitamin A – 293 IU, Vitamin C – 20 mg
Others - Vitamin B5, E and K.




Health benefits

+ It protects blood serum cholesterol and reduces the risk of related cardiovascular diseases. This was after a study done that found out a 40% reduction in stroke risk was associated with an average daily increase in potassium consumption of about 400 mg, the amount supplied by less than half an avocado. Other related problems like blood pressure and stroke are linked to the same matter on potassium-sodium imbalance (more sodium excess). Use of diuretics can also lead to potassium deficiency and any critical shortage can put a strain on the heart.

+ Avocado may help not only lower bad cholesterol, but also increase levels of good cholesterol. Its monounsaturated fat content is associated with lower blood cholesterol and lower blood pressure as well. Other components, the folate and vitamin E have similar protective effect on the heart. 


+  Avocados contain a significant amount of folic acid, which is essential to preventing birth defects like spina bifida and neural tube defects.

+ Contrary to popular assumptions, the avocado can form part of the diet of a successful weight-management program. Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat. Eating is curbed naturally by its high fat content. As mentioned above it is a complete food enriched with vitamins and minerals even for those who choose to skip a proper meal. However, note that consuming too many avocados may lead to weight gain because of the fat content, even though it is an unsaturated fat.

+ Avocado is used extensively in skincare products such as skin moisturizer, cleansing cream, makeup base, sunscreen, lipstick, bath oil and hair conditioner. It can be used in the treatment of skin disorders too. Its high water content of 70% – 80% of water provides much moisture and prevents dehydration.


+  Fresh avocados contain lycopene and beta-carotene, which are important carotenoid antioxidants which help reduce cell damage. The highest concentration of these antioxidants is located in the dark green flesh closest to the peel. Together with two mineral constituents of antioxidant enzymes, namely copper and iron, they can eliminate free radicals to protect against cancer, heart disease, arthritis, cataracts, and may delay the aging process. It is used both in prevention and treatment of prostate and breast cancers, and poses a great effect on the living tissues, especially those in the heart muscle.

+  Avocados are an excellent source of the carotenoid lutein, which reduces the risk of macular degeneration and cataracts.

Other considerations

+  Avocado's high levels of monounsaturated fats can act on insulin resistance and thus help to regulate blood sugar levels. Its soluble fiber can also assist to keep blood sugar levels at bay. However, diabetic patients should be beware because it contains an odd sugar type that

depresses insulin production. On top of that, its high potassium and low sodium content pose a burden to the kidneys in disposal, especially for renal failure patients. Hence, such patients probably should consume it cautiously.

+ The biggest winning benefit of avocado is that by combining with other fat burning foods, it improves the overall nutrient absorption by an astounding 400%. The reason being the mono-saturated fat in an avocado helps the body absorb fat-soluble carotenoid phytonutrients better.