Popularly known as the butter fruit in the world and as ‘makkhan fal’ in India, avocados are one of the top picks for a healthy life. They are also known as alligator pears. Originally it is the fruit of the Persea americana of the flowering plant family Lauraceae, the native tree of Western Hemisphere in Mexico south of the Andean regions.
This rich, creamy, and earthy fruit that was earlier considered to be a mere delicacy has now come into light as a beneficial fruit loaded with nutrients and having beneficial properties. Being highly nutritive comprising of at least 20 types of minerals and vitamins, it has been rightly given the title of ‘The Olive Oil Of The Americas’. As such, avocado dips and salads are extremely popular there. The famous and delicious Mexican dip guacamole is a dip that is made of mashed avocados and herbs. It is one of the favourite dips for the barbecue.
The high-fat content in this fruit leads to weight loss. This shocking contradiction is due to the presence of monounsaturated oils (MUFA) in a good proportion that prevents the piling up of calories and prevents the add-on of that extra tire of fat.
Whether cubed into a salad, mashed as a dip, sliced in between the bread, or eaten raw, avocados are a healthy add-on to the diet that brings multiple benefits to the health.
Below are the 12 health benefits of avocados:
1) Keeps Heart Healthy And Blood Pressure Under Check- Avocados are loaded with rich antioxidants and monounsaturated fats that help to regulate the LDL and HDL cholesterol levels. It also regulates the triglyceride levels in the blood. A healthy heart minimises the chances of stroke. Being a rich source of potassium and having low rates of sodium, Avocados help to keep the blood pressure stable. It keeps the blood pressure under check. This further prevents massive heart attacks and strokes.
2) Improves Digestion- Being a rich source of fibre, the fleshy avocados aid to good digestion. The fibre element facilitates regular bowel movements and improves the health of the colon. They contain certain chemicals that protect the liver from toxins. Additionally, they also help to reduce liver damage caused by the Hepatitis C Virus. Thus, it overall helps to boost digestion and keeps the digestive system healthy.
3) Improves Eyesight- Avocados are rich in beta-carotene and antioxidants that are great for the eyes. Along with that, being a source of nutrients like lutein and zeaxanthin, help to maintain good eyesight, improve night vision, and minimise the damage from the ultraviolet rays of the sun. Vitamin A present in avocados prevents macular degeneration of the eyes that develops during old age.
4) Relieves Arthritis Pain And Promotes Bone Health- The unique combination of fats like phytosterols, campesterol, beta-sitosterol, and stigmasterol makes avocados rich in anti-inflammatory properties that help to relieve arthritis pain. The inflammation is kept under control. Loaded with omega-3 fatty acids that lubricate the joints, it helps in movement by reducing the pain. The oil extracts present in this fruit reduces the symptoms of osteoarthritis. The presence of Vitamin K in avocados slows down bone loss and keeps osteoporosis at a distance. Thus, they help to boost overall bone health.
5) Boosts Fertility And Helps During Pregnancy- The overall nutrients in avocados help to boost fertility and improves the chances of conceiving. It increases the success of pregnancy. Being a rich source of folate acid, it helps to the healthy development of foetus.
6) Reduces Depression- Many studies have shown that folate present in avocados prevents the deposition of homocysteine which hampers the circulation and blocks the path of nutrients to the brain. This helps to reduce the chances of depression.
7) Lowers The Risk Of Cancer- Folate, and phytochemicals (plant compounds) present in avocados helps to prevent certain types of cancers like prostate and colon cancer. Along with that, avocatin B, a compound derived from avocados helps to kill leukemia cells. Thus, they help in treating cancer.
8) Helps To Boost Memory And Prevents Neurodegenerative Diseases- Being a rich source of oleic acid (OEA), an omega -9 fatty acid that helps to improve cognition, avocados, help to enhance memory. The bioactive nutrients in avocados help to prevent and cure neurodegenerative diseases like Alzheimer’s and Parkinson’s.
9) Aids In Weight Loss- Every 100 grams of avocado has 7 grams of fibre. The high-fibre content in avocados takes a longer time to digest. It prevents hunger pangs by inducing a feeling of fullness. They are low in carbs and as a result, keep weight gain under check.
10) Ensures Better Absorption Of Nutrients- Some nutrients are fat-soluble which means they are needed to combine with certain fats for getting fully utilised. Plant nutrients such as Vitamin A, D, E, and K are better absorbed by certain fruits like avocados. Avocados ensure better absorption of such plant nutrients in the body.
11) Promotes Glowing Skin- Being a rich source of both Vitamin C and E, the daily consumption of Avocados help to improve the quality and tone of the skin. It gives a radiant glow.
12) Aids In Beautiful Hair- When applied topically as hair masks, the oils, proteins, and amino acids present in avocados help to rejuvenate, sooth, and moisturise the scalp. This in turn boosts long and strong hair and also aids in hair growth. It moisturises the hair strands making the hair silky and shiny.
Thus, you can see the shocking benefits that one can derive from the pear-shaped green avocados. What are you waiting for? Incorporate this fruit in your diet and make yourself healthy!
Frequently Asked Questions on Avocado:
Can I eat avocado daily?
Yes, one can eat an avocado every day to get all the above health benefits.
What is the best way to consume avocado?
Avocados are best eaten when raw. Usually, they are chopped as salads or sliced in toasts. They need to be cooked right as overheating makes it bitter.
How to store avocados?
Avocados can be stored at room temperature and usually take up to 4-5 days to ripen.
What is the avocado season in India?
The prime season for avocados in India is from July to September.