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9 Amazing Health Benefits of the Avocado

By Dr. Nikita Toshi +2 more

Avocado is the most trending fruit of the year 2020!

We are drooling on avocado toasts and flaunt over trendy avocado smoothies, but do we even know what an avocado is? Why it coined as the healthiest fruit? 

avocado benefits

What is an Avocado?

Avocado is rich, creamy, and single-seeded fruit with a mild flavor. Scientifically, it is known as Persea Americana belongs to the family of Lauraceae. There are dozens of varieties of avocados, ranging in size, color, and texture. All are native to tropical climates, and when harvested, the flesh softens to a buttery texture that has become extremely popular. It is also called ”Makhanphal” in India.

Nutritional profile of an Avocado 

Did you know that Avocado is a natural diuretic? It can help your body get rid of excess water and reduce bloating. Plus, Avocados are rich in potassium, which can help balance out the sodium in your diet and further reduce water retention.

Dr. Siddharth Gupta, MD

 Avocados are known as nutrient-dense food. They are a powerhouse of nutrients such as

  • Fats – They are full of monounsaturated and polyunsaturated fats, known as good fats. Avocado consumption is linked to lower levels of bad (LDL) cholesterol.
  • Vitamins – Avocados rich in vitamin B, vitamin C, vitamin E, and vitamin K. 
  • Fibers- Avocado packs about 1 gram per tablespoon, with around 10 grams in a fruit. They are rich in digestive fibers.
  • Minerals-Avocado Contains folate, calcium, magnesium, and sodium.
  • Antioxidants-Avocado is one of the best fruits which has a lot of antioxidants.

Did You Know?

  • Avocado consumption is linked to improved eye health and reduced risk of age-related macular degeneration. source: usda.gov
  • Avocado consumption in the United States has increased by 443% from 1985 to 2019. source: usda.gov
  • Avocado consumption is associated with a lower risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease and diabetes. Souce: NCBI
  • Avocado intake of ≥2 servings per week is linked to a 21% lower risk of coronary heart disease. source: PMC

Health benefits of an Avocado 

1: Anti-inflammatory Properties 

Avocados are rich in anti-inflammatory properties that help to reduce the body’s internal inflammation. It is the best source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. They help to keep inflammation under control. The fats present in this fruit are unique, which help lubricate joints and further relieve joint pains.

2: Helps to Lose Weight

The most popular benefit of an avocado is that it helps to reduce weight. It is used widely in weight loss diets due to the presence of dietary fibers. It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss

3: Keep Your Heart Healthy

Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols help to maintain healthy cholesterol levels. They also keep your heart arteries and veins healthy.

Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana.

Dr. Anuja Bodhare, BAMS

Also Read: Avocado Oil Vs Olive Oil: A Scientific Comparison of Health Benefits

4: Regulates Blood Pressure 

Avocado is a good source of minerals, especially potassium and sodium, that keep your blood pressure stable. Stable blood pressure helps stave off the risk of heart attack or stroke. 

5: Great For Vision

Consuming an avocado in your diet is beneficial for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals they protected to help minimize damage, including from ultraviolet light. The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age.

The monounsaturated fatty acids in avocados help to absorb other fat-soluble nutrients such as beta-carotene. It may help to reduce the risk of developing age-related macular degeneration.

6: Improves Digestion 

Avocados are full of digestive fibers to keep your gut system healthy. Fiber adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion. They help to prevent constipation, indigestion and lower the risk of colon cancer. 

7: Essential For a Healthy Pregnancy 

Avocados are a good source of folate. Pregnant women must include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects.

8: Reduces Depression 

The presence of folate in this fruit may help to reduce depression. It helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. It also regulates sleep and mood patterns.

9: Keeps Your Skin Shiny

Avocado may be a natural way to fight signs of aging .This superfood is packed with antioxidants like vitamins C and E, which can help protect your skin from damage caused by free radicals.

Dr. Smita Barode, BAMS

Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it is essential for healthy skin. They are mainly rich in vitamin C and vitamin E giving your skin a natural glow.  

Avocados are excellent fruit in every term of diet. They are full of various nutrients that make them super-fruit. They are useful in different forms such as you can eat them with toast, make a tasty smoothly from them.  

Avocados are a delicious way to support your bones and blood health. Avocado is rich in vitamin K1, which helps your body form blood clots when necessary and also helps regulate calcium levels in your bones.

Reference: https://www.scielo.br/j/cr/a/VqMdKHmY4y5zHgtJKjc98nS/

Dr Rajeev Singh, BAMS

Add Avocados To Your Diet

Now that we know how avocado benefits you, here are a few simple avocado recipes to add this amazing fruit to your regular diet:

  1. Sprinkle salt pepper and any other simple seasonings on sliced or chopped avocado  
  2. Make a simple salad with avocado topped with balsamic vinegar, salt, pepper, lemon juice and a hint of olive oil  
  3. Mash avocado with any seasonings of your choice and use it as a healthy, rich and filling spread on toast or crackers  
  4. Make guacamole (a famous Mexican dish) with avocado, onions, tomatoes, cilantro, garlic, salt and the classic jalapeno pepper. A squeeze of lemon brings it all together for a superb and refreshing side dish.

Read more about: Know How Antibiotics Can Mess With Your Gut And Cause Acidity!

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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