Avocado is commonly used to prepare delicious healthy meals such as baked eggs in Avocado, Avocado breakfast toast, Avocado salad, and so much more.
There are many ways to eat this delicious fruit, whether raw, cooked or blended for a smoothie. But did you know that it also provides tons of surprising health benefits?
Several scientific and medical studies termed the Avocado as one of the healthiest fruit to eat mainly because it reduces the risks of different health problems such as cardiovascular diseases, diabetes, high blood pressure, Arthritis, and so much more.
To know more about that, in this article, let’s dig deeper into the world of avocados and find out why it is labeled as a superfood.
But first, what is Avocado?
Native to Mexico and other regions in Central America, Avocado with the scientific name of Persea Americana is part of the Lauraceae plant family. It varies from size, shape, and light green to black color. The most common type of Avocado is the Hass Avocado. The texture of the avocado flesh is greenish-creamy and smooth, which is packed with monosaturated fats.
Avocado History
The Nahuatl word “ahuacatl” basically means “testicle” (hmm, cheeky) because of its amative shape. Avocado has been commonly known as a part of the Mexican diet for a long time that was eventually adopted and cultivated by Mayan and Olmec tribes.
In the 16th century, the Spanish were the first Europeans to taste this fruit and called it “Aguacate”. Later, Avocado gained its commercial popularity and was cultivated around Europe and North America.
Fun Facts about Avocado
- Avocados are dangerous and can poison all pets such as birds, cats, rabbits, and dogs.
- 1 gallon of water is needed to grow and single almond and 220 gallons of avocado.
- Giant ground sloths eat Avocados that saved them from extinction.
- Strawberries, blackberries, raspberries are not berries, Pumpkins, bananas, watermelons, avocados are.
- Avocado and Cinnamon are in the same family.
Surprising Health Benefits of Avocado
1. Avocado offers tons of Essential Vitamins and Minerals.
First of all, Avocado is not termed as “superfood” without the exciting myriad of benefits. It consists of 15% fats, 2% protein, 8.5% carbs, and 73% water. Below is the list of nutrients that Avocado offers.
Fibers. Dietary fiber is responsible for proper digestion, reducing risks of severe illnesses, and helps to produce more good bacteria in your body.
Carbohydrates. Avocado contains a small amount of sugar which means it doesn’t gravely affect your blood sugar level.
Healthy Fats. As mentioned before, Avocado is rich in monosaturated fats, which can help reduce any inflammation and kill cancer cells.
RDA Vitamin C (17%), B6 (13%), E (10%), B9 (20%), and K1 (26%). Consuming Avocado can increase your immunity, bone health, skin health, and energy booster.
Copper and potassium. It contains copper and potassium, which can reduce any heart complications.
2. Avocado can reduce the risks and symptoms of Arthritis.
Fatigue, Morning stiffness, joint pain, stiffness and swelling, numbing and tingling, and the decrease in range of motion are the most common symptoms of Arthritis.
Factors like old age, overweight, joint stress or injuries, and genetic impairment can contribute to the development of Arthritis.
The good news is you can avoid this, thanks to Avocado.
Several studies have found that treatments and supplements made from essential fruit oils such as soybean and Avocado can reduce the common symptoms of Arthritis commonly in the hip, spine, hands, and knee area.
3. Avocado is a Heart-healthy food.
One of the most common cause of death in the world is heart disease, High blood pressure, high triglycerides level, and high cholesterol is linked to the development of heart complications.
A study shows that the oleic acid and Beta-sitosterol in avocados lowers your LDL (bad cholesterol) levels by 22% and increases the Good Cholesterol by 11%. Avocado also contains potassium, which relaxes the blood vessels and arteries tension, leading to severe heart complications such as blood clotting, hypertension, strokes, and heart attacks.
4. Avocado is surprisingly helping you to lose weight.
If you are trying to lose weight due to the delicious foods during the holiday seasons, don’t worry, Avocado can do the job. Avocado, as mentioned earlier, is rich in dietary fiber, which plays a significant role in your digestive system. It also contains oleic acid, which triggers the brain and helps you feel full by slowing down the carbohydrate breakdown in your body.
Soluble and insoluble fibers are responsible for smooth digestion by stimulating gastric bile to ensure the absorption of the nutrients in an efficient and agile way which can also prevent constipation and diarrhea symptoms.
Here are an easy Avocado and Red Potato salad recipethat you should try:
You need
- 2 ripe and fresh avocados
- 2 pounds of cubed red potatoes
- 4 sliced green onions
- 1 cup of low-fat mayonnaise
- 5 tablespoon cider vinegar
- 2 tablespoon mustard
- ¾ tablespoon ground black pepper
- ¾ tablespoon of salt
How to do it
- Slice and peel the avocados using a Vegetable Chopper
- Prepare a medium-sized pan and cover it with water, place the potatoes and boil it for about 15 minutes or until you achieve your desired texture.
- Drain and place it in a large bowl together with the mayonnaise, mustard, salt, pepper, and vinegar.
- Toss the dressings such as potatoes and stir in the sliced avocados.
- Put the mixed ingredients in the refrigerator for overnight or 4 hours.
- Enjoy!
5. Avocado is good for Vision Health
Avocado is a great source of antioxidants and other essential nutrients such as Vitamin E, Vitamin A, Zeaxanthin, and Lutein (carotenoid) which play a significant role in the health of your eye.
Daily consumption can reduce visual impairment, especially during the elderly years, like cataracts and degeneration of the muscles.
6. Avocado is good for Cancer prevention.
Avocado has the unique ability to reduce risks of certain cancer in the prostate, skin, and mouth, thanks to its anti-inflammatory properties and antioxidant components.
A study shows that consuming Avocado can lessen the growth of certain cancer cells and helps in the cell cycle arrest mainly because it contains phytochemicals. It means it kills and prevents cancer cells from growing.
Glutathione is drained during chemotherapy sessions for cancer fighters, so eating Avocados can increase the glutathione supply and prevent cell damages in the body.
7. Avocado is good for your Dental Health.
Having bad breath can be embarrassing, so to help you eliminate that problem, I suggest you add Avocado to your diet. Bad breath is caused by indigestion and bacteria in your mouth. It can be eliminated thanks to Avocado’s antibacterial and flavonoids.
As mentioned earlier, Avocado can prevent you from having oral cancers as well.
8. Avocado can reduce Liver damage.
Ensuring the health of your liver is very important. The primary role of our liver is to filter toxins coming into our bodies. Damage Liver can lead to severe liver complications like Hepatitis C.
According to studies, avocado consumption can significantly protect your liver against any liver disease.
9. Avocado is good for pregnancy.
To avoid any congenital disabilities during pregnancy, it is advisable to consume Avocado during the trimester stages. Here are several reasons why you should eat more avocados during your pregnancy:
- Helps the development of your baby’s organs. Folic acid is one of the essential nutrients found in avocados, low intake of folic acid can affect your baby’s development which is linked to birth defects especially in the brain area.
- Good for your baby’s bone health. Avocado offers calcium which is great for not only for your bone health but also for your unborn baby.
- Increase the level of iron. Anaemia is common during pregnancy, a slice of avocado can help in the production of iron in your body.
- Prevents vitamin K deficiency. Also common during pregnancy, Vitamin K deficiency may lead to severe bleeding disorder. Avocado can lessen the risk of VKDB in you and your new-born child.
- Lessen Leg cramps. It is most common in pregnant women, but consumption of avocado can ease leg cramps, thanks to its potassium content.
- It helps for better nutrient absorption. Consuming healthy foods is a good practice during your pregnancy.
Important Note
If you’re allergic to latex, it is important to consult your doctor first before adding Avocado to your diet to avoid any allergic reaction that can lead to serious problems.
10. Avocado helps you to achieve a radiant hair and younger-looking skin.
Dry, sensitive, or oily skin? No problem, Avocado is known to have a significant effect on your skin and hair health. Avocado has antioxidant and nourishing properties that will give you a glowing complexion and protection against free radicals for both skin and your hair.
Make your avocado face mask with this video:
Conclusion
Avocado is a superfood. It promotes a wide variety of health benefits that can contribute to a longer lifespan.
So if you’re a fitness nut type of person or just started the journey of a healthy lifestyle, adding Avocado to your diet might be your first step. There are many ways to consume it: cooking, smoothie, or simply scooping its raw flesh.
I hope you enjoyed the list of the different health benefits of this wonderful fruit. What you think matters, comment below. You can also share this article with your friends and family to persuade them to live a healthy lifestyle today.