Avocados have reached the pinnacle of fame in the recent times especially in the last decade. The highly nutritious fruit pouring with health friendly minerals and vitamins is rightly called by some cute names like “Darling of Instagram”, “America’s new favourite fruit”, “America’s olive oil” and the list goes on.
Tell me more about it
Ever wondered what is the origin and history of the ingredient behind those scrumptious guacamole dips? You must have seen the stone fruit being part of salads, smoothies and even brownies (yup, that’s right) but let’s get upfront and personal with the beauty!
Avocado is a bright green coloured stone fruit with a large pit in it and rich leather like skin. Also known as butter fruit or alligator pear, this berry is much more than an aesthetically good-looking fruit.
A serving of avocado brings with it 64 calories, 3.4g of carbohydrates, 6g of fats, 3 g of fibre and very less sugar. Moreover, it has a total of 20 vitamins and minerals including vitamin K, E,C, B6, riboflavin, folate, niacin, potassium and magnesium. Avocadoes are the only fruit that is rich in fats but don’t fret because they are good fats that are beneficial for the body.
How do Avocadoes benefit us?
Avocadoes have been successful in grabbing the title of “superfood”. This popular berry contains no sodium or cholesterol and is very low in saturated fats thus a well-known part of popular diets like Keto diet and Atkin’s diet. Avocado benefits are numerous, have a look at our handpicked benefits:
1. Rich in Potassium
Avocados have been gifted by nature with loads of potassium. One avocado can provide us with 15% of RDI pf potassium which is equal to the amount of potassium in one and a half banana. Potassium is crucial for heart health, regulating fluid balance, nerve signal as well as muscle contractions. A diet rich in potassium alleviates high blood pressure and what better way to incorporate potassium our diets then the tasty avocados.
2. Help in Weight Loss
Avocado is part of every new diet fad these days and the culprit here is fibre! Avocadoes are full of fibre and very low caloric at the same time. Hence, consuming them will not only keep your stomach fuller for longer times but also keeps your bowel movements regular; both of which are quintessential for a healthy weight loss. The same quality is found in alfalfa sprouts.
3. Loaded with Nutrients
Calling avocado a blessed fruit will not be wrong. The key vitamins in avocado are Vitamin B, C, E, K, B6 and B3. Apart from potassium, there are other minerals as well including magnesium, folate, copper, iron, manganese, phosphorous and zinc. All of these minerals and vitamins benefit our body in numerous ways. Imagine consuming a little fruit and giving your body a rush of beneficial nutrients? Clever move in our opinion!
4. Give you a Healthy Skin
There won’t be anyone in today’s world who does not want a healthy looking skin and that too without spending thousands of bucks. Why look anywhere else when you have avocadoes. Avocadoes contain 17% of RDI of Vitamin C (you have to believe us) and the same percentage of RDI of Vitamin E; both of which are crucial for having a healthy and glowing skin. Start adding to your daily diet and experience a noticeably clear skin.
5. Heart Friendly
You think benefits of avocadoes are done but they are never ending. They contain beta-sitosterol which is a natural plant sterol and that too not any less but 25 milligrams in total. This sterol helps keeping cholesterol in check resulting in a healthy heart.
6. Keeping Vision Intact
Being rich in two eye friendly phytochemicals like lutein and zeaxanthin, avocadoes prevent damage to the eyes providing them with antioxidant protection. Moreover; MFAs in avocadoes encourage absorption of beta-carotene which reduces the risk of macular degeneration of eyes.
7. Prevention of Diseases
8. Mental Health
Avocado mental health benefits are also a jewel in its crown. Consuming avocadoes regularly will not only reduce your depression and anxiety but also boost your mood; while improving memory and preventing against Alzheimer’s.
Can Avocados do any Bad?
There is always a flip side to coin. Likewise, there are some potential health risks associated with consumption of avocadoes that you must be aware of. Here, have a look:
- Not for Moms: If you are pregnant or a new mom and breast feeding your little one, sadly this fruit is not very much beneficial for you. They have been observed to reduce milk production. When consumed in large amounts by lactating mothers, the baby could have an upset stomach.
- Hypersensitivity: If you are suffering from hypersensitivity, avocadoes might worsen the situation leading to vomiting or even skin reaction.
- Liver Damage: Liver damage is one of the side effects of consuming avocados. You should look for the types that have proven for carcinogenic effects.
- Reduction of Cholesterol: As one of the effects of consuming avocadoes is reduction of cholesterol. Consuming too much would end up reducing the necessary cholesterol as well which is harmful to the body.
- Digestive Problems: Consuming avocadoes in large amounts might cause certain digestive issues like gastrointestinal irritation and upset stomach.
- Medicinal Effects: Consuming avocadoes might interfere in effects of certain drugs mainly anti-inflammatory ones.
As a rule of thumb, moderate amount of any fruit or vegetable can only benefit your body and we all know that excess of everything is bad. So, it is upon you to consume it wisely. Now that advantages and disadvantages of avocadoes have been laid in front of you, you are fully equipped to make this blessed fruit a part of your daily diet. If you still have any confusion it is better to seek the word of your health care provider.