Avocado: the Highly Nutritious Fruit
The avocado, also known as Persea Americana has its origins in the southern central parts of Mexico. It is categorized in the family of flowering plants known as Lauraceae. It is a large berry that has only one large seed inside it. It is a commercially valuable fruit that is cultivated in Mediterranean and tropical climatic regions in the world. The avocado fruit is pear shaped with a green skinned fleshy body. Most avocados are propagated by grafting so as to get predictable quantities and qualities of the product. This fruit has high levels of healthy fats.
Benefits of avocados
Avocados are also known as alligator pear and are used in many health and beauty products like face creams, hair conditioners, bath oils, and many others. Here are some benefits that are related to the use of the avocado:
- Useful in reducing aging
Avocado helps to reduce the occurrence of wrinkles due to age. This is possible by eating the avocado or applying its mashed flesh on your body. It fights the aging process by detoxifying the body and helps to reduce wrinkles from an aging body. This is a benefit that is used by many people who find in the avocado a solution for maintaining youthful looks despite aging.
- Improves the health of the skin
It gives your skin a glowing and healthy complexion. They are full of vitamins which help the body to refresh dry skin and makes it glow. This is especially true for dry and dull skin types whose complexion and appearance are greatly improved by the application of mashed avocado oil.
- Revitalizes the scalp
Using avocado is a good way of treating dry hair and an itchy scalp. Its protein and amino acids penetrate your scalp and help to nourish, heal and improve its overall condition. It is also used for treating damaged hair. It not only fights against split ends but also adds shine to the hair.
- It treats dandruff
Avocados are known to get rid of dandruff which is a common problem to most people. It helps the scalp stay clean and free from any dandruff which causes itching and hair damage.
- It helps to reduce bad breath
Bad breath usually emanates from the stomach and not the mouth. By drinking avocado juice, one is able to cleanse both the mouth and intestines that remove microbes which cause bad breath. The cleansing process is complete because it leads to fresher breath within a short span of time.
- Avocado oil can act as a natural sunscreen
Avocado oil can be used as a natural sunscreen or a soothing ointment for skin that has been sunburnt. It also protects your skin from environmental damage due to its high content level of antioxidants.
- Treats skin conditions
It is able to moisturize your skin and reduce any kind of inflammation on the skin. Its oils are very similar to those found in the skin and this makes it a great moisturizer. It helps the skin to build up oil that helps to get rid the skin of certain skin conditions and diseases.
- Used as a body lotion
The avocado is a great body lotion especially for skins which are rough, dry and cracked, it helps the skin to become soft and supple.
Health Benefits of the Avocado
The avocado fruit has tremendous benefits to the health of an individual. Some of its health benefits includes:
- High levels of nutrients
The avocado is rich in nutrients including a rich texture and flavor. It is mixed with many dishes to add flavor. It is the main ingredient found in the guacamole. The avocado is commonly referred to as a super food and is highly popular due to its health properties.
Avocados have a high number of nutrients which include vitamins and minerals. Among its most abundant nutrients include Folate, Potassium, Vitamin K, Vitamin C, Vitamin B5, B6, and E. it also contains minimal amounts of copper, iron, zinc, manganese, magnesium, and many others. The avocado is also a low carbohydrate food that contains no sodium or cholesterol.
- Maintains the body’s blood pressure
One of the most important nutrients found in the avocado is potassium. This is a very rare nutrient that helps in maintaining the electrical gradients in body cells. Research shows that potassium is useful in maintaining blood pressure which is a major contributor to heart attacks, strokes and kidney failures.
- Avocados have anti-inflammatory and anti-oxidative properties
Avocados have high levels of healthy monounsaturated oleic acids. It has more healthy fats than any plant known. This type of fat is a major ingredient in olive oils which has many benefits to the body. The oleic acid is known to have anti-inflammatory properties and has also positive effects on genes that are related to cancer.
The fats are also highly resistant to oxidation which is induced by heating. This makes avocado oil a healthy and safe cooking oil.
- Helps in weight loss
The avocado contains high levels of fibre which are beneficial in the body’s digestive system. They are indigestible and this makes them important in reducing weight and obesity. Furthermore, they are also important in reducing the risk of contracting many other diseases.
There is a difference between soluble and insoluble fibre. Soluble fibre feeds the gut bacteria in the intestines. These bacteria are important for the healthy functioning of the body.
- Avocados help to lower Triglyceride and Cholesterol levels
Cholesterol and triglyceride markers are great contributors to heart disease which is a major cause of death in the world. Avocados have the ability to reduce cholesterol levels and blood triglycerides.
- Encourages healthy living
Research shows that people who consume avocados are known to weigh less, have less belly fat, and more HDL cholesterol which is good for the body. Avocado consumption enhances higher nutrient intake including reducing the risk of metabolic syndrome.
- Helps the body to absorb plant nutrients
It is important for the body to absorb plant nutrients by moving them from the digestive tract into the body where it is more beneficial. Studies have shown that consuming avocados helps the body to increase antioxidant absorption. This means the avocados are able to increase the nutrient value of other plant foods in the body.
- Avocados are good for eye protection
Avocados not only increase the amount of antioxidant in the body but also have high content levels of antioxidants. Among the antioxidants in avocados include Zeaxanthin and Lutein which are beneficial for the health of your eyes. These nutrients are also known for reducing the risk of contracting cataracts and macular degeneration.
Avocados can prevent the risk of cancer
Studies have shown that avocados are useful in reducing side effects of chemotherapy in lymphocytes. Furthermore, they are also known to prevent the development of prostate cancer cells.
- Helps in relieving Arthritis symptoms
Research shows that extracts from avocado known as avocado unsaponifiable have the ability to reduce symptoms occasioned by arthritis of the bone known as osteoarthritis.
- Easy to incorporate in many diets
Avocados are delicious, nutritious and can go with many other sorts of food. Avocados can be added to salads and many other recipes. Moreover, avocados can even be eaten plain. They have a fatty texture that is rich and creamy which blend well with other ingredients.
The avocado comes from the avocado tree. The most cultivated type of avocado is known as the Hass avocado which is popular in the United States. Avocados are found in various sizes, however, the most common size is the medium sized avocado.
The recommended serving size is about 20% of a medium sized piece of avocado. The following is a number of calories and fat that is found in an avocado:
1 serving representing ⅕ of a medium sized avocado has about 4.5 grams of fat and about 50 calories.
A half medium sized avocado represents about 12 grams of fat and about 130 calories
1 full medium sized avocado represents about 23 grams of fat and about 250 calories.
Benefits of eating avocados every day
There are many reasons why you should make avocados part of your daily meals. Some of these reasons include:
- Plant proteins that are easily assimilated by the body – it has well-arranged amino acids that are geared for the body’s metabolism that is able to form complete proteins. It relieves the burden off the pancreas from wasting useful enzymes in breaking down proteins
- Reduces the level of triglyceride serum increase – eating avocados with meat can greatly reduce chances of having heart problems and inflammation.
- Powerful antioxidant – avocados contain high levels of Vitamin E which are strong antioxidants that are useful in preventing cancer.
- Help the liver manufacture glutathione – this is a powerful antioxidant that is able to refresh and recycle oxidants that are already spent. Moreover, it also contains magnesium that helps significantly in metabolic processes.
- Reduces risk of breast cancer – due to its high levels of Lutein, Vitamin E, and oleic fatty acids, avocados are able to contain breast cancer.
- Improves the health of the heart – it promotes better blood flow and lowers blood pressure. This is also because of its oleic acid content.
- Improves the functions of the brain – eating avocados every day enables one to avoid dementia and improve the functioning of the brain. Its contents help to maintain myelin which protects the brain and nervous system. It also makes one be quicker and more alert.
The avocado is a well-known food type that is high in nutrients and good fats which make it be regarded as a superfood. Apart from providing important nutrients to the body, the avocado is known for its healing properties as well as a highly valued product in the cosmetic industry.
It has different types of benefits to the user which include health benefits. Apart from having active antioxidant and anti-inflammatory properties, it also has other nutritious attributes that make it very popular. It is known for helping to reduce the development of cancer, reduce heart ailments, and relieve symptoms caused by arthritis.