The creamy green fruit also known as “nature’s butter”, avocado (Persea americana) is becoming increasingly popular due to its amazing array of health advantages in addition to its rich taste. Avocados are not only delicious and nutritious, but also so versatile that they have become a kitchen essential around the world.
Avocado, often mistaken for a vegetable due to its savory flavor and versatility in culinary uses, is actually a fruit. More specifically, it is classified as a single-seeded berry and belongs to the Lauraceae family, which includes other aromatic plants like bay leaves and cinnamon.
This fruit originates from Central and South America and has become popular worldwide.
Avocados are high in healthy monounsaturated fats, particularly oleic acid, which is beneficial for heart health.
In this article, we will discuss avocado benefits, its nutritional value and how to include it in your diet.
Nutritional Value
Here is the nutritional value of 100 gram-serving of avocado:
- Calories: 160 kcal
- Protein: 2 g
- Total Fat: 14.7 g
- Saturated Fat: 2.13 g
- Monounsaturated Fat: 9.8 g
- Polyunsaturated Fat: 1.82 g
- Carbohydrates: 8.5 g
- Fiber: 6.7 g
- Magnesium: 29 mg (7% Daily Value (DV))
- Potassium: 485 mg (14% DV)
- Zinc: 0.64 mg (6% DV)
- Copper: 0.19 mg (21% DV)
- Manganese: 0.14 mg (7% DV)
- Vitamin C: 10 mg (11% DV)
- Thiamine (B1): 0.06 mg (5% DV)
- Riboflavin (B2): 0.13 mg (10% DV)
- Niacin (B3): 1.7 mg (11% DV)
- Pantothenic acid (B5): 1.39 mg (28% DV)
- Vitamin B6: 0.26 mg (20% DV)
- Folate: 81 mcg (20% DV)
- Vitamin E: 2 mg (13% DV)
- Vitamin K: 21 mcg (26% DV)
Health Benefits
Let us check out avocado benefits for health.
1. Rich in Antioxidants
Avocados are a great source of antioxidants, which contribute to its various health benefits.
Antioxidants are compounds that protect the cells by neutralizing harmful free radicals. This reduces oxidative stress, thereby lowering the risk of chronic diseases like heart disease, cancer, and aging.
The edible pulp of avocados contain phenolics like phenolic acids, flavonoids, proanthocyanidins, and tocopherols (vitamin E).
Avocados are also rich in carotenoids such as lutein, zeaxanthin, beta-cryptoxanthin, alpha-carotene, beta-carotene, which promote eye health and overall wellness.
Additionally, they are a good source of furan derivatives like avocadofuran, avocadenofuran, and avocadynofuran.
Including avocados in your diet can be a delicious way to boost overall health while protecting your body from oxidative damage.
2. Contributes to Cardiovascular Health
Avocados are rich in minerals, healthy fats, which help control cholesterol and reduce the risk of cardiovascular diseases.
Studies suggest that adding avocados into your diet can reduce the risk of heart diseases by reducing bad cholesterol levels.
For instance, a review of various clinical trials found that avocado consumption can reduced triglyceride and LDL-Cholesterol levels and increase HDL-Cholesterol levels, while some other studies found no change in HDL-Cholesterol levels.
In a study with 45 overweight or obese adults, eating one Hass avocado daily as part of a heart-healthy diet reduced oxidized LDL (oxLDL) levels by 8% and increased plasma lutein by 69%. These changes were linked to reductions in small, dense LDL (sdLDL) particles, which are associated with higher cardiovascular disease risk.
High blood pressure levels is another risk factor of heart diseases and avocados are a good source of potassium and magnesium, two essential minerals that play a crucial role in regulating blood pressure levels.
3. May Improve Gut Health
Avocados are packed with fiber and healthy monounsaturated fats, which are independently linked to gut microbiota and metabolism.
A study involving 163 overweight adults tested the effects of daily avocado consumption (175 g for men, 140 g for women) over 12 weeks. Results showed that eating avocados reduced fecal bile acid concentrations and increased gut bacterial diversity and boosted beneficial microbes like Faecalibacterium and Lachnospira by 26-65% compared to control group.
Additionally, fecal levels of helpful compounds like short-chain fatty acids (acetate, stearic, and palmitic acids) increased significantly in avocado group. Meanwhile, harmful bile acids dropped by up to 91%.
Higher bile acid levels can alter the gut microbiota, creating an environment that encourages the growth of harmful bacteria linked to inflammation and colon cancer risk.
While the results are promising, there are some limitations. The gut bacteria findings are preliminary and not fully supported by detailed statistical analysis. Additionally, participants’ food diaries may not have been accurate, and the results may apply only to overweight adults without major health problems.
4. Keeps Your Eyes Healthy
Avocados contain powerful antioxidants like carotenoids such as lutein, zeaxanthin, beta-cryptoxanthin, alpha-carotene, beta-carotene, which are essential for eye health.
Research suggests that the consumption of fruits and vegetables that contain carotenoids (provitamin A, lutein and zeaxanthin) is associated with a decreased risk of blindness and age-related eye diseases.
Carotenoids are also may also protect your eyes from light-induced damage caused by free radicals.
Additionally, healthy fats in avocados help the body absorb fat-soluble nutrients like carotenoids from other foods. Research shows that adding avocado to a salad or salsa can increase absorption of carotenoids from vegetables by five times.
Carotenoids are known as provitamin A, because the the body converts them into vitamin A, which is essential for eye health, immunity, and reproduction.
Eating avocado with carotenoid-rich vegetables like tomatoes and boosts their conversion into vitamin A. For example, avocado improves the absorption of beta-carotene from tomatoes and increases vitamin A conversion.
When paired with carrots, carotenoid absorption increases sixfold, making the process of provitamin A conversion even more efficient.
5. May Assist in Weight Management
Despite being relatively high in calories, avocados can actually help in weight management by promoting with its high fiber and healthy fats content.
Studies report avocado can increase satiety and decrease the desire to eat for 3-5 hours next the meal. Adding avocado to lunch may help reduce mid meal snacking.
The Adventist Health Study-2 followed ~55,407 adults for 4-11 years to examine avocado intake and weight changes. Those eating avocados (low: <32 g/day; high: ≥32 g/day) gained less weight than non-consumers. The odds of becoming overweight/obese were slightly lower for avocado consumers.
Regular avocado consumption may help limit weight gain, though initial BMI affects outcomes.
6. May Help Regulate Blood Sugar Levels
Avocados have a low glycemic index, meaning they do not cause significant spikes in blood sugar levels.
Two studies examined avocado’s effects on people with type 2 diabetes. In one, blood glucose levels dropped in 13 of 15 participants, but only five showed clinically significant improvements.
In another small study involving 12 women with type 2 diabetes, participants followed a high-monounsaturated-fat diet (including one avocado per day, split across meals) and a high-carbohydrate diet, each for four weeks.
Both diets caused slight cholesterol reductions, but the avocado diet led to a greater drop in triglycerides, with similar blood glucose control in both groups. Researchers concluded that adding avocado to the diets of people with type 2 diabetes may help lower cholesterol and triglycerides without negatively affecting blood sugar.
Early animal studies also suggest avocado leaf and seed extracts may improve blood glucose control, though more human research is needed.
Additionally, the healthy fats and fiber in avocados may further aid in blood sugar control.
7. May Prevent the Risk of Cancer
Avocados contain various antioxidants like vitamin C, E and phytochemicals such as carotenoids and polyphenols that have been shown to have anti-cancer properties.
They also contain glutathione and folate, which support DNA repair and reduce inflammation, potentially lowering cancer risk.
In an animal study, rats induced with liver cancer were treated with avocado extracts, which reduced liver damage, tumor markers, and oxidative stress while boosting antioxidant levels. Avocado extracts showed antioxidant, anti-inflammatory, and cancer-fighting properties, reducing liver cancer progression.
While promising, further research on humans is necessary.
8. A Great Choice During Pregnancy and Breastfeeding
A woman needs an increased dose of folate, potassium and vitamins during pregnancy and breastfeeding and avocados are powerhouse of those nutrients.
According to National Instituts of Health (NIH), a woman needs 600 micrograms (mcg) of dietary folate equivalents (DFE) per day during pregnancy. Folate is essential for the healthy development of the fetus, particularly in preventing neural tube defects.
One avocado contains 121 mg of folate, which contributes 20% of the DV of folate for pregnant women.
According to observational studies supplementation with folic acid may lengthen gestational period on average and reduce the incidence of preterm delivery.
Furthermore, taking folic acid along with a multivitamin supplement may reduce the chance of congenital heart abnormalities, possibly because the formation of cardiac tissue depends on cells that need a lot of folate.
However, we recommend you to consult your doctor for dietary changes during pregnancy or breastfeeding.
9. May Enhance Skin Health
Avocado is a powerhouse for skin health, thanks to its rich content of healthy fats, antioxidants, and vitamins. Its monounsaturated fats help hydrate and moisturize the skin, making it ideal for dry or dull skin.
The high levels of vitamin E and C may protect against oxidative damage, reducing the appearance of wrinkles and fine lines.
A single avocado contains 2.7 mg of vitamin E, which is about 18% of the DV.
A meta-analysis of 20 studies found that individuals with vitiligo, psoriasis, atopic dermatitis, and acne had significantly lower vitamin E levels than healthy individuals. Improving and monitoring vitamin E levels may offer valuable support in managing these skin conditions effectively.
Additionally, avocado contains various antioxidants that combat oxidative stress, helping to slow down the aging process.
Whether consumed or applied topically, avocado can help improve skin texture, boost radiance, and support overall skin health.
Side Effects and Safety
Avocados are generally safe when eaten in normal food amounts.
- Due to high fat content, they are calorie-dense.
- Pregnant and breastfeeding women should stick to moderate food amounts as there’s limited safety information on medicinal use.
- People with latex allergies may react to avocados.
How to Include Avocados in Your Diet
Avocados are not only nutritious and delicious, but also extremely versatile, you can enjoy the avocado benefits in numerous ways which include:
You mash it into guacamole, slice it onto a toast, salads and sandwiches or blend into smoothies.
Avocado oil can also used as a substitute for butter, mayonnaise for cooking, baking and also as dressing for salads.
Summary
Avocados are surely a superfood that you should include in your diet because of its high nutritional profile and many health benefits.
Avocados are delicious and beneficial for many health advantages. Avocado benefits vary from aiding in weight management and regulating diabetes to improving heart health and digestive health and many more.
However, most of the studies on avocados and its benefits are funded by the Hass Avocado Board, which could influence results, though it doesn’t necessarily invalidate findings. Still, foods rich in antioxidants and healthy fats like avocados can support health in various ways.
Thus, why not enjoy the health benefits and increased vitality that come with eating avocados?
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