Avocado Health Benefits, Nutrition and Fruit Facts

Health Benefits of Eating Avocado Fruit


Avocado is a nutritious fruit with loads of strong antioxidant compounds, vitamins, minerals and protein. It has many health advantages and is a vital natural remedy for various common diseases. How are avocados good for you? 

  • Anti-Cancer Properties

    Like olive, avocado is rich in oleic acid. Studies have found that oleic acid is effective in preventing breast cancer. Research has also shown that antioxidants compound in the fruit helps protect against prostate cancer and fight against pre-cancerous and cancerous oral cells.
     

  • Enhance Vision

    Avocado is an excellent source of carotenoid lutein. Lutein is capable of preventing macular degeneration and cataracts, which are age-related eye diseases.
     

  • Great for the Heart

    Avocado has an abundance of heart benefiting nutrients, namely the essential omega-3 fatty acids, folate, oleic acid, vitamin E and glutathione. In fact, a cup of avocado supplies a 23% RDA of folate. According to scientific studies, foods full of folate contribute substantially to heart health and provide better protection against cardiovascular diseases.
     

  • Lower the Risk of Stroke

    Loaded with beta-sitosterol and oleic acid, avocado is able to reduce your body’s cholesterol levels significantly. In an experiment involving 45 people, their cholesterol levels were lowered by an average of 17%, one week after eating avocados. This is important as high cholesterol may lead to stroke and other cardiovascular diseases.

A Whole Dark Green Leathery Avocado and a Halved Avocado Fruit with a Large Pit in the Middle

  • Useful in Preventing Birth Defects

    Avocado is packed with good amount of folate. Scientific research has proven that foods high in folate aid in preventing birth defects, including neural tube defect and spina bifida. It is a highly recommended supplement for pregnant women.
     

  • Treat Hypertension

    Potassium content in avocados is beneficial to people with high blood pressure as the mineral blunts the effects of sodium to assist in regulating blood pressure levels.
     

  • Relieve Symptoms of Arthritis

    Avocado contains a great amount of flavonoids and polyphenols, which function as anti-inflammatory compounds to heal the symptoms of rheumatoid arthritis and osteoarthritis.
     

  • Anti-Aging

    Avocado is a powerful anti-aging food. It contains two strong anti-aging compounds, namely glutathione and vitamin E. Besides, both the vital compounds also have therapeutic value to prevent cancer and heart disease. 

Facts about Avocados


The avocado (scientific name Persea americana) tree is native to Central and South America, but it is also suitable to be cultivated in California and Florida, which have warmer climates. Most avocado varieties in the United States are planted in California, especially the popular variety called Hass. The type of avocado cultivated in Florida is known as Fuerte or Florida, which has a watery texture with lesser fat. The Hass is more often used in cooking recipes.

The skin colors of avocados range from dark purple to bright green. The fruit is normally plucked from the tree while it is still unripe. You should choose avocados that have a dark color and give slightly when gently pressed. The avocado pit is slightly toxic, and therefore has to be removed when used.

Avocado Nutrition Facts and Calories
 

Nutritional Value of 1 cup (150 g) Raw Avocado (Cubed)
Calories 240 kcal
Total Fat 22 g
Cholesterol 0 mg
Sodium 11 mg
Total Carbohydrates 13 g
Dietary Fiber 10 g
Sugars 1 g
Protein 3 g

 

Avocado Recipe


Avocado Guacamole Recipe
In a bowl, mash a few avocados using a fork, then add a little minced parsley, 2 cloves garlic, together with a red bell pepper (minced). Season with salt and pepper and drizzle with a few swirls of olive oil. Add a little lemon juice to avoid it from turning brown..
 

Avocado Side Effects


People who are allergic to bananas, chestnuts, kiwi fruit, melons, peaches, potatoes and tomatoes are likely to be allergic to avocados. They are the same with people allergic to latex, who may also have allergic reactions from consuming avocados, known as the latex-fruit syndrome.
 

Related Fruits and Vegetables Articles:
 

Apple Health Benefits Blueberry Health Benefits Cucumber Health Benefits
Mango Health Benefits Coconut Health Benefits Asparagus Health Benefits

More Health Benefits of Fruit

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