Health Benefits of Avocado
Avocado is a delicious fruit and very popular all over the world. People today are getting more health-conscious than they were a few years back, and they are trying to eat as healthy as possible. Avocado is considered a superfood due to its enormous nutrition profile, and its growing popularity tells us that this once exotic fruit has become a regular addition to the daily menu for a lot of people.
In the USA alone, avocado consumption has increased four times in the past two decades, and outpaced all other types of fruits in terms of sale data. So, the question arises – is it as healthy as it’s touted? What are the nutrients it offers and what kind of health benefits we supposed to get from eating avocados? Today we are going to see if avocados deserve to get the “America’s new favorite fruit” title as The Washington Post described, so stay tuned till the end.
The nutrition profile of avocado
Avocado, arguably the most nutritious fruit man knows till now, comes from the tree named Persea Americana. It can have many types with different shapes and colors; out of which Hass avocado is the most popular variety. It has a wide range of essential nutrients, including as many as 20 vital minerals and vitamins. In a single serving of 100 grams, you can expect the following most crucial nutrients among many others –
Vitamin C: 17% of the daily requirement
Vitamin B5: 14% of the daily requirement
Vitamin B6: 13% of the daily requirement
Vitamin K: 26% of the daily requirement
Vitamin E: 10% of the daily requirement
Folate: 20% of the daily requirement
Potassium: 14% of the daily requirement
Some other micronutrients like manganese, iron, copper, magnesium, zinc, vitamin A, thiamine, niacin, and riboflavin are also found in small amount in avocado.
In a single serving, you’re going to get 160 calories from mainly high-quality fat content (15 grams), protein (2 grams), and carbohydrate (9 grams). As you can see, it’s full of heart-healthy fat and a very low amount of carb, which is again, mainly dietary fiber (7grams). Avocado doesn’t contain sodium and cholesterol, and there’s a very little amount of saturated fat.
Health benefits of avocado:
Packs loads of heart-friendly monounsaturated fatty acids: Avocado is mainly fat as more than 77% of its calories come from the same – there’s no other fruit on earth that offers this much fat. Now, what kind of fat we get from avocado? It’s oleic acid, which is a type of monounsaturated fat – the type we get from olive oil and recommended by the experts for its immense potential to improve one’s cardiovascular health. Oleic acid helps to reduce inflammation and influence the body’s cancer-causing genes in beneficial ways. Furthermore, oil extracted from avocado doesn’t get affected by oxidation much, which makes it one of the safer choices for high-heat cooking.
Impressive antioxidant profile: Avocado packs a punch with loads of potent antioxidants, primarily the two types of carotenoids – zeaxanthin and lutein. They are incredibly beneficial for our eyes as found to be major factors in lowering the chance of developing cataracts and other ocular conditions in older people.
Our modern diet is not sufficient for our daily needs of various micronutrients that are essential for our body to perform in the optimum state. Avocado is a wonderful fruit loaded with many such elements that we can’t obtain from a regular diet. Hence, adding avocado to your diet could help you to get proper nourishment for your physical system to function the way it supposed to.