Avocados are a stone fruit with a creamy texture that grow in warm climates and are often a feature of Mexican and South American cuisine and also are grown scattered in southern tropical states like Tamil Nadu, Kerala, Karnataka, and Maharashtra.
Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados have the highest energy value of any fruit. It also is rich in proteins and fat, and yet low in carbohydrates. Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat.
Benefits of Avocados
Having more nutrition than any other fruit in the New World, it is considered to be the most important contribution to human diet in the New World
The avocado contains about twice of our daily needs for vitamins C, E, and beta-carotene as its calorie proportion. Rich in copper and iron, two mineral constituents of antioxidant enzymes, avocados again prove their nutritional quality. Potassium is also high in avocados, as it is has one of the highest potassium rates in tropical and non-tropical fruits and vegetables.
Eating a diet that contains plentiful fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Health Benefits of Avocado
- Helps to prevent bad breath
- Helps to keep eyes healthy
- Beneficial for maintaining healthy skin
- Protects liver from damage and aliments
- Reduces risk of cardiovascular diseases
- Lowers risk of prostate and breast cancer
- Aids in digestion and weight management
- Rich in antiaging and antioxidant properties
- Helps to treat Vitamin K deficiency- related bleeding
- Reduces inflammation in tissues, muscles and joints
- Helps to overcome nausea and morning sickness during pregnancy