Avocado Health Benefits

Avocado whole benefits

Avocado is a high fibrous fatty fruit and botanically a large berry containing a single large seed [1]. It is a good source of nutrients such as Folate, magnesium, potassium, vitamin c, vitamin e, vitamin k, riboflavin, niacin, etc. It is beneficial for gut health due to its high fiber nutrient composition. Avocado is preferred mostly by fitness health. Some people take it as juice, some by the making of its salads, and another form of dishes. Mexico is one of the leading producers of avocados in 2019, supplying 32% of the world total [2].

Nutrient composition of avocado

Avocado is a good package of nutrients. It contains dietary fiber, good fats, vitamins, minerals, proteins, and other nutrients.

The composition of 100 gm of avocado contains [3]:

Nutrition value of avocado and RDA for 100 gm.

Avocado health benefits

Rich source of nutrients

It is the source of the perfect nutrients package for fitness health in form of fatty fruits. It contains a good composition of fiber, vitamins, minerals, and other essential nutrients. Many fitness consultants have a prime choice due to the nutrient composition found in a signal fruit.

Whole nutrient facts of avocado | Table from Dr.Axe

Good sources of antioxidants.

Avocado is also a good source of antioxidants and anti-inflammatory compounds that protect the body from free radicals. These radicals caused several health issues like cancer, cataracts, cardiovascular & inflammatory diseases. Avocado contains an antioxidant compounds like vitamin C, vitamin E, vitamin K, etc. Hence, avocados may help protect the body from damage caused by free radicals.

Valuable for Gut health

Fiber is the essential nutrient to regulate the bowel movement in our stomach that keeps maintaining gut health. Avocado has a good quantity of fiber in its composition. Taking a cup of avocado into your diet can cover the 40% daily value of fiber nutrients. Eating avocado may help to relieve constipation due to its high fiber. Hence, avocado performed better in gut health.

Maintaining a healthy weight

Avocados are packed with a good proportion of nutrients such as fiber and healthy fats. That nutrient composition may take place in weight loss. Some studies have shown people who eat rich fibrous foods, like vegetables and fruits, may help support weight loss[4,5,6,7,8]. Some studies suggest that avocados may help improve satiety, enhance weight loss, and reduce belly fat. However, many of these studies are funded by the Hass Avocado Board, which may have influenced study results.

Beneficial for heart health

Regular consumption of avocado may help protect against heart disease. The nutrient composition of avocados like vitamins, minerals, healthy fats, and fiber all play a role in keeping the cardiovascular system healthy. Hence, avocados are beneficial for heart health.

Avocados may help increase levels of heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the accumulation of plaque along artery walls[9,10]

Ideal fruit for pregnant and breastfeeding women

During pregnancy and breastfeeding, demand for nutrient supply gets increased. The RDA value of nutrients such as folate, potassium, vitamins, etc gets increased from normal and may increase the pregnancy complication[11,12,13]. Taking avocado in a diet can easily reach their nutrient goal even support growing a healthy fetus. Constipation is extremely common with pregnancy and the proper amount of fiber can help them to fix this issue[14]. All those nutrients are found with the good package in a signal fruit Avocado that is why ideal fruit for pregnant and breastfeeding women.

Enhance immunity system

Avocadoes contain nutrients that take place to build strong immunity. It contains antioxidants such as vitamin C, vitamin E, vitamin k, etc which helps to boost immunity. Its high fiber and minerals may help to perform a better metabolism that is favorable for good immunity.

Eye health

Lutein and zeaxanthin are two phytochemicals present in eye tissue that provide great vision. Avocado contains these phytochemicals and also protects it from UV damage by the composition of its antioxidants compound[15].

The monounsaturated fatty acids in avocados also boost the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Hence, avocados may reduce the risk of developing age-related macular degeneration.

Refrences

1.Storey, W. B. (1973). “What kind of fruit is the avocado?”. California Avocado Society 1973–74 Yearbook. 57: 70–71.


2. “Crops/World regions/Production quantity (pick lists) of avocados for 2019”. Food and Agriculture Organization of the United Nations, Statistical Division (FAOSTAT). 2020. Retrieved 5 February 2021.


3. Nutrition of composition of avocado in 100 gm. [ Food data central https://fdc.nal.usda.gov/ ]


4. Gibson, Rachel et al. “Intakes and Food Sources of Dietary Fibre and Their Associations with Measures of Body Composition and Inflammation in UK Adults: Cross-Sectional Analysis of the Airwave Health Monitoring Study.” Nutrients vol. 11,8 1839. 8 Aug. 2019, doi:10.3390/nu11081839


5. Effects of Avocado Consumption on Abdominal Adiposity and Glucose Tolerance: Findings from the Persea Americana for Total Health (PATH) Randomized Controlled Trial (P21-005-19) [
Khan N, Edwards C, Thompson S, Burke S, Walk A, Reeser G, Burd N, Holscher H. Effects of Avocado Consumption on Abdominal Adiposity and Glucose Tolerance: Findings from the Persea Americana for Total Health (PATH) Randomized Controlled Trial (P21-005-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz041.P21-005-19. doi: 10.1093/cdn/nzz041.P21-005-19. PMCID: PMC6578444.]

References


6. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial [Zhu L, Huang Y, Edirisinghe I, Park E, Burton-Freeman B. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients. 2019 Apr 26;11(5):952. doi: 10.3390/nu11050952. PMID: 31035472; PMCID: PMC6567160.]
7. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study [Miketinas, Derek C et al. “Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.” The Journal of nutrition vol. 149,10 (2019): 1742-1748. doi:10.1093/jn/nxz117]
8. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies [Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018 Nov 2;10(11):1626. doi: 10.3390/nu10111626. PMID: 30400139; PMCID: PMC6266069.]


9. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial [
Wang L, Tao L, Hao L, Stanley TH, Huang KH, Lambert JD, Kris-Etherton PM. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. 2020 Feb 1;150(2):276-284. doi: 10.1093/jn/nxz231. PMID: 31616932; PMCID: PMC7373821.

References of consumption


10. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis [ Mahmassani, Hiya A et al. “Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis.” The American journal of clinical nutrition vol. 107,4 (2018): 523-536. doi:10.1093/ajcn/nqx078 ]
11. Inadequate Status and Low Awareness of Folate in Switzerland—A Call to Strengthen Public Health Measures to Ensure Sufficient Intakes [Herter-Aeberli I, Wehrli N, Bärlocher K, Andersson M, Sych J. Inadequate Status and Low Awareness of Folate in Switzerland-A Call to Strengthen Public Health Measures to Ensure Sufficient Intakes. Nutrients. 2020 Dec 3;12(12):3729. doi: 10.3390/nu12123729. PMID: 33287229; PMCID: PMC7761771.]
12. Folate Nutrition Status in Mothers of the Boston Birth Cohort, Sample of a US Urban Low-Income Population[ Cheng TL, Mistry KB, Wang G, Zuckerman B, Wang X. Folate Nutrition Status in Mothers of the Boston Birth Cohort, Sample of a US Urban Low-Income Population. Am J Public Health. 2018 Jun;108(6):799-807. doi: 10.2105/AJPH.2018.304355. Epub 2018 Apr 19. PMID: 29672150; PMCID: PMC5944873. ]
13. Maternal folate status and preterm birth in a high-risk US population[ Olapeju B, Saifuddin A, Wang G, Ji Y, Hong X, Raghavan R, Summers A, Keiser A, Ji H, Zuckerman B, Yarrington C, Hao L, Surkan PJ, Cheng TL, Wang X. Maternal postpartum plasma folate status and preterm birth in a high-risk US population. Public Health Nutr. 2019 May;22(7):1281-1291. doi: 10.1017/S1368980018003221. Epub 2018 Nov 29. PMID: 30486913; PMCID: PMC6486449.]
14. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption [ Pretorius RA, Palmer DJ. High-Fiber Diet during Pregnancy Characterized by More Fruit and Vegetable Consumption. Nutrients. 2020 Dec 24;13(1):35. doi: 10.3390/nu13010035. PMID: 33374192; PMCID: PMC7824257 ]
15. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial [ Scott TM, Rasmussen HM, Chen O, Johnson EJ. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients. 2017 Aug 23;9(9):919. doi: 10.3390/nu9090919. PMID: 28832514; PMCID: PMC5622679.]

Avocado Recipies

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