Avocado is the most trending fruit when it comes to healthy eating! We are drooling on avocado toasts and flaunting over trendy avocado smoothies, but do we even know what and why avocado is celebrated as a superfood. Let’s explore what makes this fruit stand out in the world of nutrition.
Avocado is a rich, creamy, and single-seeded fruit with a mild flavor. Scientifically, it is known as Persea Americana and 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 “Makhan phal” in India.
Avocados are known to be nutrient-dense foods. They are a powerhouse of nutrients such as
Avocados are rich in anti-inflammatory properties that help to reduce body’s internal inflammation. It is a great source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. These act as antioxidants and help keep inflammation at bay, providing relief from joint pains and even preventing blot clots2.
The most popular benefit of avocado is that it helps to manage 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. But do remember not to overdo the consumption as its also called as also has a high fat percentage that needs to be kept in mind.
Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols helps to maintain healthy cholesterol levels. This helps avoid plaque deposits in the arteries of your heart arteries and keep your heart healthy3.
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 stroke4.
Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana8.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Consuming avocado in your diet is also said to be healthy for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes. Avocado contains lutein and zeaxanthin-two phytochemicals that protect to help minimize damage, including that from ultraviolet light1. The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age5.
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.
Avocados are full of digestive fibers to keep your gut system healthy. Fiber adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion4. They help to prevent constipation, indigestion and may even lower the risk of colon cancer6.
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 bones9.
Dr Rajeev Singh, BAMS
Avocados are a good source of folate. Pregnant women can include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects. Although, its ideal to discuss with a gynecologist first.
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. This way, it may help regulate sleep and mood patterns7.
Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it can be great for your skin. It is mainly rich in vitamin C and vitamin E giving your skin a natural glow1.
Although studies have shown beneficial effects of avocado, further large-scale human research is needed to prove these benefits. Yet, avocados can prove to be a great addition to your diet. They are full of essential nutrients that make them a super-fruit!
Avocado may be a natural way to fight signs of aging. This superfood is packed with antioxidants like vitamins C and E9.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Pneumonia Diet: What to Eat & Avoid During Recovery
Now that we know how avocado may benefit you, here are a few simple avocado recipes to add this amazing fruit to your regular diet:
With their creamy texture and mild flavor, avocados are versatile enough to be enjoyed in many ways—whether you add them to salads, spread them on toast, or blend them into smoothies, they are an excellent fruit in every term of diet.
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 water10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: List of Protein Rich Food for Vegetarians
Avocados are truly a remarkable fruit, offering a wide range of potential health benefits. They support heart health, aid digestion, and can enhance your skin’s appearance. Incorporating avocados into your diet can be both simple and delicious, making it easy to enjoy their numerous advantages. They are useful in different forms such as you can eat them with toast or make a tasty smoothie from them. However, remember while they’re healthy overall, moderation with consumption is key, especially considering their fat content. Also, if you have any medical conditions, consult your doctor before incorporating avocado or other natural product in your routine diet. Nonetheless, do give avocados a try and see how this superfruit can make a positive difference in your life.
Also Read: Jamun (Java Plum): Uses, Benefits & Side Effects
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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7Avocado or more popularly called ‘Butter Fruit’ in India, is a rich creamy flavoured fruit that has gaining the popularity of being a super fruit. This fruit is available in different varieties and all of them have one thing in common, which is a creamy taste. Worldwide, this fruit is known as ‘Alligator Pears’ and is treated as a luxury in most countries of the world.
Avocado comes packed with antioxidants, fibres, vitamins and minerals including a high content of potassium. It is considered a super fruit because of multiple health benefits it is said to offer. It helps improve digestion, reduce the risk of cancer, aid in weight loss and boost heart health. Apart from this, it also aids in good skin health and helps improve your vision.
In this article, we will focus on the health benefits of avocado, including some of its nutritional facts that rightly make it a super fruit.
In my opinion, avocados might be a delicious brain-boosting food. Avocados contain a special nutrient called lutein, which may have some incredible benefits for our brains. In older adults, lutein has been linked to improved brain health, potentially helping them stay sharp and focused. And guess what? Even young children might benefit from avocados. Lutein has been shown to possibly improve cognitive function in little ones11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Apart from the fact that this fruit offers loads of health benefits, there are certain interesting facts about this fruit that are lesser known. Here are some of those:
Did you know?
There have been numerous studies in the past that have listed out some of the health benefits of butter fruit and why this fruit is considered a super fruit. Thus, here are some research-backed health benefits of avocado that you should know.
Owing to its high potassium levels, avocado can help maintain a healthy blood pressure level. Also, avocado is rich in magnesium and dietary fibres which can help regulate blood pressure. A recent study3 showed that consuming avocado for 5days/week reduced the chances of developing hypertension (high BP) by 17%. So, avocados can be a healthy food choice for keeping your blood pressure in check.
Avocados are not only delicious but also packed with folate. It is a superhero nutrient that may support normal cell function and tissue growth12.
Dr. Rajeev Singh, BAMS
In a study4, it was found that daily avocado consumption increased HDL (good) cholesterol levels, thereby improving blood lipid profile which can have a positive effect on heart health. Beta-sitosterol is an important compound found in avocados, which is a plant analogue of cholesterol and helps in reducing its absorption. Avocado’s rich content of monounsaturated fatty acids and fibres also contribute to maintaining proper cholesterol levels.
Avocado promotes digestion and is said to be good for your intestine. This is because this fruit contains soluble and insoluble fibres that improve gut health. These fibres work by adding bulk to stools, regulating bowel movements and promoting healthy gut microbiome, benefiting the digestive system overall5.
From what I have read, avocados are the nature’s secret for fabulous hair and nails. It’s all thanks to a special nutrient called biotin, found in avocados. Biotin might act like a beauty vitamin that may help people struggling with dry and brittle nails and hair13.
Dr. Smita Barode, B.A.M.S, M.S.
This super fruit comes packed with nutrients that can help you maintain a healthy skin texture. It may also help nourish your hair and deal with dry hair. The two major antioxidants found in avocados, beta-carotene and lycopene can help deal with skin inflammation. Moreover, components like oleic acid have a moisturizing effect and help improve skin and hair texture.
You can consume avocado regularly or apply its preparations on skin and hair to notice effects faster. You can apply avocado face mask or use avocado oil that is available in the market. A study even showed improvement in symptoms of skin conditions like psoriasis following regular topical application of an avocado preparation6. However, in any such conditions, its best to discuss with a dermatologist first.
Avocado helps keep your eyes healthy as it contains carotenoids which help protect your eyes from developing cataracts, age-related eye issues and macular degeneration. This fruit is rich in antioxidants, and this helps to neutralize the effects caused by free radicals. Moreover, it can help keep your vision intact.
Owing to its anti-inflammatory and antioxidant activity, avocado can help relieve joint and muscle pain. A study has shown that Avocado in combination with soyabean promoted cartilage formation in knee and provided relief from knee pain7. So, consuming avocado everyday may help ease your arthritis symptoms.
Consuming avocados can prevent you from having a bad breath that is caused due to indigestion or an upset stomach. This is because of the antibacterial and antioxidant properties in the fruit that manage to deal with bad odour-causing bacteria in your mouth.
Avocado is said to avoid the occurrence of cancer due to its carotenoid and monounsaturated fat content. Glutathione is the major antioxidant that helps protect cells from cancer and other free radicals that can cause cancer. Medically speaking, regular avocado consumption may help lower risk of cancers such as prostate cancer, oral cancer and skin cancer8.
One of the most striking medical conditions that most people around the world are facing is heart disease. Avocado helps promote heart health by:
Replacing some unhealthy fat‐containing food items with avocado could lead to lower risk of heart diseases2,3,9.
Antioxidants in avocado can help fight oxidative stress and aid in improving skin elasticity and firmness. Avocado contains zeaxanthin and lutein that may lower signs of ageing by protecting your skin from UV radiation. Applying avocado oil or consuming it can not only improve your skin health but also helps avoid damage that results in premature ageing10.
The lutein and zeaxanthin content present in avocado reduces your chances for cartilage defects7. Zinc, copper, phosphorous, calcium and selenium help in keeping bones healthy and reduce the chances of developing osteoporosis. These minerals help in improving bone density.
Avocado can also aid in weight loss, and this is particularly because of its high fibre content. Adding this healthy fruit to your everyday diet can help curb your appetite and keep you full for a longer time, stopping you from snacking between meals and thus reducing your calorie intake.
While studies have shown potential health benefits of avocado consumption, further large-scale human trials are needed to corroborate these findings. Nonetheless, initial results are promising and consumption of this superfruit in moderation can prove to be a healthy addition to your diet.
I would recommend avocado to help alleviate some of the bothersome symptoms of premenstrual syndrome (PMS). Avocados contain vitamin B6, which has been studied for its potential to reduce fatigue, bloating, and irritability associated with PMS. It might just provide you with some natural relief and make those PMS days a little easier to handle14.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Avocado or Butterfruit is often referred to as a “super fruit” due to its rich nutritional profile and potential health advantages. Consumed in moderation, avocado can be a valuable part of a balanced and health-conscious diet. However, it is important to note that excessive consumption of avocado may lead to certain adverse effects. Remember, if you have any medical condition or are on any medications, it’s best to discuss with your healthcare provider before incorporating anything new to your routine diet, including avocados.
While avocado offers numerous health benefits, it is important to understand that excessive consumption can have adverse effects. What is beneficial in moderation may become harmful when consumed in large quantities. Overconsumption of avocado may lead to:
-Migraines
-Digestive issues like bloating, diarrhoea etc
-Weight gain
-Allergic reactions
Generally, one serving of avocado which is about 50 grams of avocado is considered safe and beneficial for health9. However, for individual requirements, it’s best to discuss with a nutritionist.
Avocado oil is suitable for cooking and is considered a healthy option, as it may help reduce the risk of developing heart disease. Incorporating it into your diet can contribute positively to a healthy lifestyle and offer various health benefits. However, it’s best to discuss with your healthcare provider first, especially if you have any medical conditions.
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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