Reasons
Avocado is One of the Best Food In The Entire World
The avocado (Persea americana) is a fruit-bearing
tree native to Mexico and Central America, classified in the flowering plant
family Lauraceae along with cinnamon, camphor and bay laurel. Avocado or alligator pear also refers to the fruit, botanically a large berry that contains a single seed.
The avocado got its name from the ancient Aztec word for testicle,
and acquired a salacious reputation as an aphrodisiac, which is no doubt why Spanish monks
banned it from monastery gardens after the conquistadors brought it back from
Mexico. Nowadays, it’s enjoying something of a renaissance. This time round,
though, nutritionists are focusing not on its romantic benefits but its health
benefits. Avocados are now often included in that band of select foods dubbed ‘super foods’ because of their special
nutritional value.
Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.
Avocados
contain a special kind of sugar that helps prevent low blood sugar, so may be the ideal diet food.
1)
Cardiovascular Health
Avocados are also thought to help protect against heart
disease by lowering blood pressure. Bananas are often advocated for their
blood-pressure benefits because they are rich in potassium, but avocados contain two-and-a-half times as much.
They are also rich in magnesium, which is again good for blood pressure.
Avocado contains
vitamin B6 and folic acid, which help regulate
homocysteine levels. High level of homocysteine is associated with an
increased risk of heart disease. Avocado also contains vitamin E, glutathione,
and monounsaturated fat, which help in maintaining a healthy heart.
Coronary heart disease
is still one of the biggest killer in the United States and is essentially a
disease of inflammation. Some experts believe society’s much increased use
of processed vegetable oils, high in pro-inflammatory omega-6 fats are a
significant factor in cardiovascular disease. They advise lowering our
intake of polyunsaturated fats and increasing the amount of monounsaturated fatty
acids in our diet.
2)
Control Blood Pressure
First of all, avocado is thought to be good for blood
cholesterol levels, and so for protection against heart disease. It’s high in
fat, so is both filling and full of energy, but it’s the right kind of fat:
monounsaturated fats. Avocados are rich in fibre and in plant chemicals called beta-sitosterol, which both help lower
cholesterol. Australian research showed that eating half to one and- a-half
avocados a day for just three weeks could significantly reduce levels of the
‘bad’ LDL (low-density lipoprotein) cholesterol while maintaining levels of the
‘good’ HDL (high-density lipoprotein) cholesterol. Some
researchers predict that heart patients could cut their risk of heart disease
by 10–20% and their rate of death by 4–8% by eating an avocado a day over three
years.
Avocados are also a
great source of potassium, which helps in controlling blood pressure levels.
Medical researchers recommends
that eating avocados could help lower levels of bad cholesterol. A study
published in the Archives of Medical Research found that an
"avocado enriched diet can improve lipid profile in healthy and especially
in mild hypercholesterolemic patients, even if hypertriglyceridemia (combined
hyperlipidemia) is present."
After a week of
following the avocado enriched diet the patients experienced a 22% decrease in
bad cholesterol and triglyceride levels and an 11% increase in good
cholesterol.
3)
Anti-Inflammatory Properties
Phytonutrient compound
found in avocados, such as polyphenols
and flavonoids have been found to
have anti-inflammatory properties, thereby reducing the risk of inflammatory
and degenerative disorders.
4)
Avocado Benefits for Skin
Nutritional perks
aside, avocados can play a key role in your healthy hair and skin routine. The
antioxidants, amino acids and essential oils inside an avocado can help repair
damaged hair, moisturize dry skin, treat sunburns and maybe even minimize wrinkles.
The monounsaturated
fats in avocado are also beneficial for improving your skin tone. They are
vital for maintaining good moisture levels in the epidermal layer of your skin
that make it look and feel soft and healthy.
Avocado benefits also
include protecting your skin from wrinkles and other visible signs of aging
with its antioxidant carotenoids; vitamin E which helps guard against
photo-aging from sun exposure; and vitamin C which is involved in the creation
of elastin and collagen for maintaining your skin’s elasticity and firmness.
5)
Avocados and Weight Loss
Many people would be
surprised that a food high in fat and calories would be considered good for
weight loss. However research has shown that monounsaturated fatty acids are
more likely to be used as slow burning energy than stored as body fat.
This slow burning
energy and the feeling of satiety or
satisfied fullness that you get from eating an avocado is one of the
reasons they are known for reducing hunger and appetite.
6)
Avocados may Promote a Healthy Body Weight and BMI
In a scientific study titled
"Avocado consumption is associated
with better diet quality and nutrient intake, and lower metabolic syndrome risk
in US adults", also found that people who ate avocados were more
likely to have a lower body weight, BMI (body mass index), and waist
circumference.
7)
Anti-aging Properties
Being rich in
antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts
immune systems, slows aging process, and encourages a healthy nervous system.
8)
Avocado May Increase Nutrient Absorption
Avocado intake is
linked with an increased nutrient absorption. A study suggests that, when
participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients
that includes beta carotene and lycopene) than those who did not include
avocados.
9)
Prevent Arthritis
The high levels of
potassium in avocados are another important nutritional factor for diabetics
due to its role in maintaining a healthy heart and regulating blood sugar.
Osteoarthritis is a
painful disease of joint inflammation and soreness that affects millions of friendly
people in the United States. Many common foods like wheat, corn, milk and
sugar are known to worsen symptoms, but anti-inflammatory avocado is one of the
few foods consistently reported to reduce arthritic pain.
10)
Avocados May Help Prevent Cancer
Some researchers argue that avocados can protect against
certain kinds of cancer, supplying antioxidants to clean-up the free radicals
that are thought to be cancer-causing. Avocados contain more of the antioxidant
vitamin E, plus three times as much of the antioxidant glutathione, than any
other fruit. Diabetes organizations often advise people with Type 2 diabetes to
eat avocados, too. They believe that not only do the avocado’s contents of
monounsaturated fat and triglyceride
help protect against the heart disease linked to diabetes, but its high fibre
content counters many of the effects of diabetes, including regulating insulin
levels.
Avocados are rich in phytochemicals, which have been
reported to help prevent the development of certain cancers. A team of
scientists who examined the chemopreventive characteristics of avocados
concluded that "individual and
combinations of phytochemicals from the avocado fruit may offer an advantageous
dietary strategy in cancer prevention."
11)
Prevent Diabetes
Extracts of avocado
have been studied in laboratory research to assess potential for lowering risk
of diabetes mellitus.
And finally, recent research has shown that avocados
contain a kind of sugar that helps prevent blood sugar levels from dropping.
This isn’t only good for diabetics, but may also make avocados the perfect diet
food. People are often spurred to eat more carbohydrate-rich food as their
blood sugar levels drop. If their blood sugar stays at normal levels, they
won’t feel the need to eat to raise it.
None of the benefits of the avocado are fully proven yet.
But there is enough suggestive evidence to make it worthwhile for all of us to
eat avocados more often.
NUTRITIONAL
VALUE OF AVOCADO AND NUTRITION FACTS
1) Avocados have diverse fats.
2) About 75% of an avocado's energy
comes from fat, most of which (67% of total) is monounsaturated fat as oleic
acid.
3) Other predominant fats include
palmitic acid and linoleic acid.
4) The saturated fat content amounts
to 14% of the total fat in a single serving of avocado while containing zero cholesterol.
5) Typical total fat composition is
roughly (rounded to digits): 1% ω-3, 14% ω-6, 71% ω-9 (65% oleic
and 6% palmitoleic), and 14% saturated fat (palmitic acid).
6) On a weight basis, avocados have
35% more potassium (485 mg/100 g) than bananas
(358 mg/100 g). They are rich in folic acid and vitamin K, and are
good dietary sources of vitamin B6, vitamin C, vitamin E and pantothenic acid.
7) Avocados have a high fiber content
of 75% insoluble and 25% soluble fiber.
8) High avocado intake was shown in
one preliminary study to lower blood cholesterol levels. Specifically, after a
seven-day diet rich in avocados, mild hypercholesterolemia patients showed a
17% decrease in total serum cholesterol levels. These subjects also showed a
22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11%
increase in HDL (helpful cholesterol) levels. A 2013 epidemiological report
showed that American avocado consumers had better overall diet quality,
nutrient levels, and reduced risk of metabolic syndrome.
9) A Japanese team synthesized the
four chiral components of avocado, and identified (2R, 4R)-16-heptadecene-1, 2,
4-triol as a potential antibacterial component. Due to a combination of
specific aliphatic acetogenins, avocado is under preliminary research for
potential anti-cancer activity.
AVOCADO'S
NUTRIENT CONTENTS AND BENEFITS
Avocados contribute
nearly 20
vitamins, minerals and phytonutrients, including 4% of the
recommended Daily Value (DV) for vitamin E, 4% vitamin C, 6% folate, 8% fiber,
2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of
beta-carotene.
Amount per serving
(1-oz) 2-3 thin slices
Dietary
Fiber (2 g)
Dietary fiber is the
non-digestible form of carbohydrates and lignin. Dietary fiber naturally occurs
in plants, helps provide a feeling of fullness, and is important in promoting
healthy laxation. Dietary fiber that occurs naturally in foods may help reduce
the risk of cardiovascular disease, obesity, and type 2 diabetes. Children and
adults should consume foods naturally high in dietary fiber in order to
increase nutrient density, promote healthy lipid profiles and glucose
tolerance, and ensure normal gastrointestinal function.
Folate/Folic
Acid (27 mcg)
Folate helps produce
and maintain new cells. This is especially important during periods of rapid
cell division and growth such as infancy and pregnancy. Folate is needed to
make DNA and RNA, the building blocks of cells. Both adults and children need
folate to make normal red blood cells and prevent anemia. Folate is also
essential for the metabolism of homocysteine, and helps maintain normal levels
of this amino acid.
Iron
(0.2 mg)
Iron carries oxygen
throughout your body so cells can produce energy. When levels of iron are low,
fatigue, weakness and poor tolerance to temperature extremes often result.
Magnesium
(9 mg)
Magnesium in the body
serves several important functions: contraction and relaxation of muscles,
function of certain enzymes in the body, production and transport of energy,
production of protein.
Potassium
(150 mg)
Dietary potassium can
lower blood pressure by blunting the adverse effects of sodium on blood
pressure. Other possible benefits of an eating pattern rich in potassium
include a reduced risk of developing kidney stones and decreased bone loss.
Niacin
(Vitamin B3) (0.6 mg)
Niacin, is a
B-vitamin, it helps the digestive system, skin, and nerves to function. It is
also important for converting food to energy.
Riboflavin
(Vitamin B2) (Less than 0.1 mg)
Riboflavin (vitamin
B2) works with the other B vitamins. It is important for body growth and red
blood cell production and helps in releasing energy from carbohydrates.
Pantothenic
Acid (Vitamin B5) (0.4 mg)
Pantothenic acid, is a
B-vitamin and is essential for growth. Along with biotin, it helps the body
break down and use food. Pantothenic acid also plays a role in the production
of hormones and cholesterol.
Pyridoxine
(Vitamin B6) (0.1 mg)
Pyridoxine (vitamin
B6), also a B-vitamin, helps the body to: make antibodies (antibodies are
needed to fight many diseases), maintain normal nerve function, make hemoglobin
(hemoglobin carries oxygen in the red blood cells to the tissues), break down
proteins and keep blood sugar (glucose) in normal ranges.
Thiamin
(Vitamin B1) (Less than 0.1 mg)
Thiamin (vitamin B1),
also one of the B-vitamins, helps the body's cells convert carbohydrates into
energy. It is also essential for the functioning of the heart, muscles, and
nervous system.
Vitamin
E (0.59mg)
The body also needs
vitamin E to boost its immune system so that it can fight off invading bacteria
and viruses. It helps to widen blood vessels and keep blood from clotting
within them. In addition, cells use vitamin E to interact with each other and
to carry out many important functions.
Vitamin
C (Ascorbic Acid) (2.6 mg)
Vitamin C is important
for your skin, bones, and connective tissue. It promotes healing and helps the
body absorb iron.
Vitamin
K (6.3 mcg)
Vitamin K helps your
body by making proteins for healthy bones and tissues. It also makes proteins
for blood clotting. If you don't have enough vitamin K, you may bleed too much.
CULINARY
USES OF AVOCADO
The fruit of
horticultural cultivars has a markedly higher fat content than most other
fruit, mostly monounsaturated fat, and as such serves as an important staple in
the diet of various groups where access to other fatty foods (high-fat meats
and fish, dairy products, etc.) is limited.
A ripe avocado yields
to gentle pressure when held in the palm of the hand and squeezed. The flesh is prone to enzymatic browning;
it turns brown quickly after exposure to air. To
prevent this, lime or lemon juice can be added to avocados after they are
peeled.
The fruit is not
sweet, but rich, and distinctly yet subtly flavored, and of smooth, almost
creamy texture. It is used in both savory and sweet dishes, though in many
countries not for both. The avocado is very popular in vegetarian cuisine, as substitute for meats in sandwiches and salads because of its high fat
content.
Generally, avocado is
served raw, though some cultivars, including the common Hass, can be cooked for a short time without becoming bitter.
Caution should be used when cooking with untested cultivars; the flesh of some
avocados may be rendered inedible by heat. Prolonged cooking induces this
chemical reaction in all cultivars.
1) It is used as the base for the
Mexican dip known as guacamole, as
well as a spread on corn tortillas or toast, served with spices.
2) In the Philippines, Brazil,
Indonesia, Vietnam, and southern India (especially the coastal Kerala and
Karnataka region), avocados are frequently used for milkshakes and occasionally added to ice cream and other desserts. In Brazil, Vietnam, the Philippines
and Indonesia, a dessert drink is made with sugar, milk or water, and pureed
avocado. Chocolate syrup is sometimes added. In Morocco, there is a similar chilled avocado and milk drink, that is
sweetened with confectioner's sugar and hinted with orange flower water.
3) In Ethiopia, avocados are made into juice by mixing them with
sugar and milk or water, usually served with Vimto and a slice of lemon. It is
also very common to serve layered multiple fruit juices in a glass (locally
called Spris) made of
avocados, mangoes, bananas, guavas and papayas. Avocados are also used to make salads.
4) Avocados in savory dishes, often
seen as exotic, are a relative novelty in Portuguese-speaking countries, such
as Brazil, where the traditional preparation is mashed with sugar and lime, and
eaten as a dessert or snack. This contrasts with Spanish-speaking countries,
such as Mexico or Argentina, where the opposite is true and sweet preparations
are often unheard of.
5) In Australia and New Zealand, it is
commonly served in sandwiches, sushi, on toast, or with chicken. In
Ghana, it is often eaten alone in sliced bread as a sandwich. In Sri Lanka,
well ripened flesh, thoroughly mashed with sugar and milk, or treacle (a syrup made from the nectar
of a particular palm flower) was once a popular dessert. In Haiti it is often
consumed with cassava or regular bread for breakfast.
6) In Mexico and Central America,
avocados are served mixed with white
rice, in soups, salads, or on the side of chicken and meat. In Peru, they are consumed with tequeños as mayonnaise, served
as a side dish with parrillas,
used in salads and sandwiches, or as
a whole dish when filled with tuna, shrimp, or chicken.
7) In Chile, it is used as a puree with chicken, hamburgers, and hot
dogs; and in slices for celery or lettuce salads. The Chilean version of
Caesar salad contains large slices of mature avocado.
8) In Kenya and Nigeria, the avocado
is often eaten as a fruit, and is eaten alone, or mixed with other fruits in a
fruit salad, or as part of a vegetable
salad.
9) In Iran, it is used as a
rejuvenating facial cream.
10) Avocado slices are frequently added to hamburgers, tortas, hot
dogs, and carne asada. Avocado can be combined with eggs (in
scrambled eggs, tortillas or omelettes), and is a key ingredient in California
rolls and other makizushi ("maki",
or rolled sushi).
11) In southern Africa, Avocado Ritz is
a common dish.
12) In the United Kingdom, the avocado
became widely available in the 1960s when it was introduced by Sainsbury's
under the name 'avocado pear'.
References:
Boning, Charles. 2006.
Florida's Best Fruiting Plants:
Native and Exotic Trees, Shrubs, and Vines. Sarasota, Florida:
Pineapple Press, Inc.
Bruce Shaffer, B.
Nigel Wolstenhome and Anthony W. Whiley, ed. 2012. The Avocado: Botany, Production and Uses. CABI.
ISBN 9781845937010.
Jules Janick, ed. 2008.
The Encyclopedia of Fruit & Nuts.
Oxforshire, England: CABI. p. 440. ISBN 9780851996387.
Lopez Ledesma, R;
Frati Munari, A C: Hernandez Dominguez, B C: Cervantes Montalvo, S: Hernandez
Luna, M H: Juarez, C: Moran Lira, S. 1996. "Monounsaturated fatty acid (avocado)
rich diet for mild hypercholesterolemia". Arch-Med-Res. 27
(4): 519–23. PMID 8987188.
Sugiyama, Takeyoshi;
Sato, Akemi and Yamashita, Kyohei. 1982. "Synthesis of All Four Stereoisomers of
Antibacterial Component of Avocado". Agricultural and
Biological Chemistry 46 (2): 481–485. doi:10.1271/bbb1961.46.481.
Victor L Fulgoni, Mark
Dreher and Adrienne J Davenport. 2013. "Avocado
consumption is associated with better diet quality and nutrient intake, and
lower metabolic syndrome risk in US adults: results from the
National Health and Nutrition Examination Survey (NHANES) 2001–2008" Nutrition
Journal doi:10.1186/1475-2891-12-1.
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