“From wraps to toasts, from salads to smoothies”, avocadoes are climbing the charts as a popular superfood. Persea americana, or avocado, originated in Mexico in 500 BC. It was brought to India in the 19th century. However, the production is very limited in India, and they’re grown scattered in southern states like Karnataka, Kerala, Tamil Nadu and Maharashtra. There are nearly 25 avocado varieties commercially packed and shipped in California, of which the Fuerte variety accounts for two-thirds of the total production. Over the past few years, the Hass avocado variety has replaced Fuerte becoming the leading global variety. Avocadoes are packed with the goodness of vitamins and minerals, have low carbohydrate content and are a rich source of fibre. Let us read more about this super food.1,2
Avocado is packed with the goodness of vitamins, minerals, terpenoids and carotenes. The nutritional components of avocado are given in the table below.
| Nutritional components | Value per 100 g |
| Energy | 167 kcal |
| Fat | 15.4 g |
| Carbohydrates | 8.64 g |
| Fibre | 6.8 g |
| Protein | 1.96 g |
| Potassium | 507 mg |
| Phosphorus | 54 mg |
| Magnesium | 29 mg |
| Calcium | 13 mg |
| Vitamin C | 8.80 mg |
| Vitamin E | 1.97 mg |
| Zinc | 0.68 mg |
| Iron | 0.61 mg |
| Copper | 0.17 mg |
| Manganese | 0.15 mg |
| Folates | 89 µg |
| Vitamin A | 7 µg |
| Vitamin B3 | 1.91 µg |
| Vitamin B5 | 1.46 µg |
| Vitamin B6 | 0.29 µg |
| Vitamin B2 | 0.14 µg |
| Vitamin B1 | 0.08 µg |
Table 1: Nutritional value of avocado1
The consumption of avocado shows numerous scientifically proven properties; some of these properties are mentioned below:
Low folate levels have been linked in studies to depression. Folate is present in abundance in avocado. Homocysteine, an enzyme, may interfere with blood flow to the brain and the delivery of nutrients if it builds up, but folate helps keep this from happening.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Avocado Oil Vs Olive Oil: A Scientific Comparison of Health Benefits
Some of the potential avocado benefits are described as follows:
Literature reviews suggest that avocado consumption may positively impacted cardiovascular health. Pacheco et al. conducted a study in 2022 to assess the effects of avocado consumption on the risks of cardiovascular diseases in US adults. This study showed that higher avocado intake was associated with a lower risk of cardiovascular diseases. This indicates that the consumption of avocados may positively impact cardiovascular health; however, more studies are needed to support these claims.4 If you have any heart-related issues, consult your doctor and do not self-medicate.
Osteoarthritis is characterised by impairment and deterioration of joint cartilage. Dreher et al. conducted a literature review in 2013 to assess the effects of avocado consumption on osteoarthritis. The summary estimates of this review suggest that avocadoes contain anti-inflammatory compounds which exhibit analgesic (pain-reducing) and anti-oxidant properties. This indicates that the consumption of avocados may potentially manage osteoarthritis. However, we need more studies to support these claims.1
The habitual intake of avocado has been cross-sectionally linked to lower abdomen obesity. Khan et al. conducted a study in 2019 to check the effect of avocados on abdominal obesity. The study was conducted for three months, where the overweight persons ate one avocado daily. Three months of consumption of avocado showed a reduction in abdominal obesity. Additionally, due to low carbohydrate content, avocadoes may help in managing weight. This indicates that the consumption of avocados may help in lowering abdominal obesity. However, more studies are needed to support these claims.5
Type II diabetes mellitus is a metabolic disorder characterized by abnormal glucose concentration in plasma (hyperglycaemia), impaired insulin activity, and/or insulin deficiency due to decreased beta-cells. Studies have identified Persea americana may have anti-diabetic properties. Ojo et al. conducted a study in 2022 to assess the effects of avocado consumption in rats with hyperglycaemia. This study showed that when the rats were administered aqueous avocado extract, it inhibited beta cell death, improved insulin sensitivity, and caused a reduction in plasma glucose levels. This hypoglycaemic effect of avocados is attributed to flavonoids like myricetin and luteolin and phenolic compounds like gallic acid. These flavonoids and phenolic compounds exert anti-oxidant and anti-diabetic properties. This indicates that avocado consumption may positively impact Type 2 Diabetes mellitus.6
Diets rich in MUFA (monounsaturated fatty acids) may help improve cognition (process of understanding) and reduce cognitive decline. Avocados have the potential to improve cognitive function because of the presence of MUFA, carotenoids, micronutrients and fibre. Adams et al. conducted a study in 2020 to assess the effect of avocado consumption on cognitive function. This randomised trial showed a positive result. This may indicate that the consumption of avocados may help improve cognitive function. However, more studies are needed to support these claims.7 If you have any brain related problems, consult your doctor and do not self-medicate.
Though there are studies that show the benefits of Avocado in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Avocado on human health.
Regular bowel movements, that are essential for the elimination of toxins through the bile and stool, are encouraged by an adequate fibre intake from avocado. Dietary fibre also supports microbial diversity and a healthy gut, according to studies. This may aid the body in preserving a balanced bacterial count. This may lessen digestive system irritability and inflammation.
Dr. Rajeev Singh, BAMS
This super versatile fruit can be used in the following ways:
You must consult a qualified doctor before taking any avocado or any other herbal supplements in large quantities. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few side effects related to the consumption of avocado include:
However, if you experience any adverse reactions to avocado, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Eating avocado is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:
Avocadoes are rich in potassium and may interact with drugs like lisinopril, ramipril, captopril are used in hypertension. Therefore, you must always seek the advice of your Ayurvedic physician about the possible interaction of raw avocadoes with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.9
Avocadoes may help in managing weight as they are rich in fibre and healthy fats but low in carbohydrate content.1
Yes, avocados may help in improving digestion due to their high fibre content. However, there are not many studies in support of this. Thus, it is recommended to consult a doctor for proper treatment for digestion related ailments.3
Animal studies have shown a positive result between consumption of avocados and diabetes. However, more studies need to be done to support these claims in humans. Therefore, it is advised to consult a doctor for a proper outcome.3
Yes. Avocado, being a good source of lutein and zeaxanthin, may help improve vision. However, it is advised to consult a doctor for proper diagnosis of any vision related ailments and not consider the consumption of avocado as a substitute to modern medicine.3
Consumption of avocado in excess can cause avocado hypersensitivity in allergy-prone individuals which is characterised by skin manifestations like urticaria, angioedema and respiratory manifestations like bronchial asthma.9
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.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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 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.
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
Did You Know?
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.
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.
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
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.
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.
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.
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.
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.
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
Now that we know how avocado benefits you, here are a few simple avocado recipes to add this amazing fruit to your regular diet:
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.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Avocado or more popularly called ‘Butter Fruit’ in India is a rich creamy flavoured fruit that has loads of health benefits associated with it. This super fruit is available in different varieties and all of it has one thing in common i.e its creamy taste. This is considered a super fruit because it improves digestion, prevents cancer, helps in weight loss and good for your heart.
Apart from this, this super fruit also aids in good skin health and helps improve your vision. The lutein content found in this fruit protects your skin from ageing. Thus, this super fruit comes packed with antioxidants, fibres, vitamins and minerals including a high source of potassium.
Worldwide, this fruit is known as ‘Alligator Pears’ and this fruit is treated as a luxury in most countries of the world. This is because it contains low levels of cholesterol that can do good for your heart as well as aids in weight loss. Moreover, this article will focus on the health benefits that this super fruit offers including some of its nutritional facts that can make this a luxury 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 ones.
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 that you need to know about this fruit. Here are some must-know facts about butter fruit.
Did you know?
Based on my observations, avocados are not only delicious but also packed with folate. It is a superhero nutrient that may support normal cell function and tissue growth.
Dr. Rajeev Singh, BAMS
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 health benefits of avocado that you should know.
Potassium is much-needed for the human body but most people do not get it enough and this is because of the sort of food we get today. This nutrient helps your body’s cells in numerous ways. Just 100 grams of butter is more than enough for your body to reap all of its benefits. It said to have a much higher source of potassium than bananas meaning this fruit is said to have a high source of potassium that is usually found in bananas. Potassium levels maintain a healthy blood pressure level.
Beta-sitosterol is the major compound found in avocados and this helps in maintaining good cholesterol levels. In some studies that involved lab rats, avocados that were given for 5 weeks continuously witnessed 27% lower triglyceride’s plasma levels in HDL cholesterol which is a good thing. Based on this finding, it is said that consuming at least 100 grams of avocado can protect you from many heart diseases.
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 hair.
Dr. Smita Barode, B.A.M.S, M.S.
Avocados aids in good digestion as this super fruit is said to be good for your intestine. This is because this fruit contains soluble and insoluble fibres that maintain and keep your intestines functioning with ease. These fibres are necessary for digestion as they ensure that you have bulk stools and normal bowel movements through the intestinal tract.
This super fruit comes packed with nutrients that can help you maintain a healthy skin texture. So if your skin is dry, then you need to drink some avocado juice and this helps your skin develop a glowing texture. This will also nourish your hair and treat dry hair.
You can also prepare an avocado face mask and this will benefit your skin in a much faster manner. You can also use avocado oil that is available in the market for treating psoriasis. The two major components found in avocados are beta-carotene and lycopene and these components help improve your skin tone and prevent premature ageing.
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 handle.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Avocados help keep your eyes healthy as they contain carotenoids that help protect your eyes from developing cataracts, age-related eye issues and macular degeneration. This fruit is rich in antioxidants and this helps to neutralise the effects caused by free radicals. Moreover, in order to develop your vision, you need to consume some avocado juice every day. Just 100 grams of avocado can do the trick.
This super fruit comes packed with loads of antioxidants that can relieve you from joint pain and muscle pain. How difficult would it be to drink a glass of avocado juice? So, here is what you need to do. Simply drink a glass of avocado juice every day and you can ease out the joint pain that you are suffering from.
Consuming avocados can prevent you from having a breath that is caused due to indigestion or an upset stomach. So how does this super fruit do this? Well, this is because of the antibacterial and antioxidant properties in the fruit that manage to kill bad bacteria in your mouth. Also, butter fruit can prevent oral cancer too.
Avocado is said to prevent you from cancer due to its carotenoid and monosaturated fat content. Glutathione is the major antioxidant that protects your cells from cancer and other free radicals that can cause cancer. Medically speaking, this sacred fruit can prevent you from prostate cancer, oral cancer and skin cancer. So all you need to do is to make it a point to just consume a glass of avocado juice and this will do you good.
One of the most striking diseases that most people around the world are facing is heart diseases. Some of the reasons for people developing heart diseases are cholesterol, inflammation and blood pressure. Moreover, avocado prevents heart diseases by:
Avocado contains zeaxanthin and lutein decreases signs of premature ageing by protecting your skin from UV radiation. Applying avocado oil or consuming it can benefit your skin and prevent it from ageing. Its high source of antioxidant properties such as lutein and zeaxanthin play an important role in maintaining skin from the sun’s rays and aids in better and younger skin.
The lutein and zeaxanthin content present in avocado reduces your chances for cartilage defects. Zinc, copper and phosphorous, calcium and selenium reduce your chances of developing osteoporosis. Instead, these minerals help in improving bone density. So all you need to do is just sip a glass of avocado juice and this will help keep your bones strong.
Avocado is called a super fruit because this can also aid in weight loss and this is because avocado curbs your appetite. One glass of avocado juice can curb your appetite and this will stop you from munching now and then. Constant munching and crunching of food can lead to weight gain and as a result, this sacred fruit can curb that. Adding this healthy fruit to your everyday diet can help you consume fewer calories and this will make you feel full.
Also Read: Does Butter Go Bad? Your Guide to Butter Shelf Life
Now that you know that avocado or butter fruit is a healthy fruit that can a lot more good to your health than you can ever think of, here are some frequently asked questions that will shed some insight into the negatives of consuming this fruit in excess.
You need to understand that what is good for your health may turn out to be a nightmare for you if it is consumed in excess. So the excessive consumption of avocado causes:
> Migraines
> Vomiting
> Sensitivity to light; and
> Nausea
Note: It is advised that you consume at least 100 grams of avocado every day and this will do good.
If the avocado has loads of benefits, then avocado oil is said to be even more beneficial, especially for your skin. Here are some of the benefits of avocado oil.
> It moisturises and nourishes your skin.
> Fights inflammation in the skin, especially psoriasis and eczema.
> It is the best natural treatment for acne.
> Prevents premature ageing.
> Keeps your scalp healthy.
Avocado oil can be used for cooking purposes like frying cooking etc. It is considered healthy as this will reduce your risks of developing heart diseases. This will add to your healthy lifestyle and will benefit your health in multiple ways.
Avocado is a seasonal fruit similar to mango and this is considered a super fruit that can benefit your health in multiple ways. You need to keep in mind that excessive consumption of butter fruit can cause other medical complications such as migraines, nausea and problems with eyesight. In order to get the best out of avocados, all you need to do is to consume at least 100 grams of it daily. Live healthily and say yes to avocado.
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.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
