Are you aware of avocado fruit’s nutritional value? This fruit is loaded with various vitamins and minerals which benefits you in various aspects. This article gives you the complete details about avocado nutrition facts and benefits. Let’s start.
What Is an Avocado?
Avocado is a fatty fruit which is of pear-shaped sometimes round, obtained from avocado trees at Mexico and Central America. These avocado trees are scientifically termed as Persea Americana. Avocados are green in colour. When it is ripe, it resembles the color of black.
This avocado fruit is also called as avocado pear or alligator pear. Avocado contains a large single seed surrounded by an oily edible flesh with a rough leathery skin.
Different types of avocados are available. Hass avocado, the most popular type which is round and black.
Nutritional Value of Avocado
The nutritional value of avocados enormous. It is rich in vitamins, minerals, fats (monounsaturated fats), fiber and it constitutes about 73% of water. Let’s see to the avocado nutritional information in detail.
Per 100 gms of avocado contains
|Vitamin A||7 µg||1% DV (Daily Value)|
|Vitamin E||2.07 mg||14% DV|
|Vitamin C||10 mg||11% DV|
|Vitamin K||21 µg||18% DV|
|Folate||81 µg||20% DV|
|Vitamin B1 (Thiamine)||0.07 mg||6% DV|
|Vitamin B6 (Pyridoxine)||0.26 mg||20% DV|
|Vitamin B2 (Riboflavin)||0.13 mg||10% DV|
|Vitamin B5 (Panthothenic acid)||1.39 mg||28% DV|
|Vitamin B3 (Niacin)||1.74 mg||11% DV|
|Fats||16 gm||20% DV|
|Magnesium||30 mg||4% DV|
|Manganese||0.2 mg||8% DV|
|Copper||0.2 mg||10% DV|
|Iron||0.6 mg||4% DV|
|Zinc||0.6 mg||4% DV|
RDA (Recommended Daily Allowance)
|500 mg||14 %|
|Phosphorous||60 mg||4% DV|
Avocado Nutrition Facts
Each nutrient present in the avocado fruit has its own role towards health. They are as follows.
The fiber content in avocado is higher. 75% of the fiber in avocado fruit is insoluble. Dietary fiber provides many health benefits. It helps in digestion and regulates appetite. It also helps in the retention of good bacteria in the gut. Fibers also reduce the risk of developing type 2 diabetes mellitus. The insoluble fiber helps in constipation and improves bowel health.
Avocado is rich in good fats. It is mainly rich is monounsaturated fatty acids which help in weight loss. The oleic acid, a fatty acid in avocado has a positive impact on the cancer cells and it also reduces inflammation. These good fats protect us from many heart diseases, stroke, and diabetes.
3. Vitamin E
Vitamin E is an excellent antioxidant which removes free radicals from the body that causes several health issues such as aging, arthritis, cataract etc.,
4. Vitamin C
Vitamin c, ascorbic acid is essential for the development of body tissues. It helps in the formation of collagen, improves the immune system, aids in wound healing, helps in the maintenance of bones and teeth.
5. Vitamin B9
Folic acid improves mental and emotional health. Folic acid plays a major role for the brain development and its function. It even helps with normal cell function and the growth of tissues.
6. Vitamin K
Vitamin k is essential for blood coagulation and metabolism of bones. Vitamin k prevents several heart diseases and fights with cancer. It prevents the deposition of calcium in the arteries.
7. Vitamin B6
Vitamin B6 regulates sleep and helps your body to manage stress by stimulating norepinephrine, a hormone. This vitamin regulates mood by stimulating serotonin.
Potassium, an essential mineral to control blood pressure. It helps to function your heart and kidneys properly. Potassium prevents stroke and osteoporosis.
Copper improves the absorption of iron, prevents heart diseases and osteoporosis. It even assists in the growth and development of bone.
Benefits of Avocado
Avocado is stunningly nutritious, gains its popularity. This fruit can be added in a variety of dishes which gives you a nice texture. As avocado nutrition is extensive and vast, its health benefits are enormous. Scroll down to know about the benefits of avocado.
1. Reduces the Risk of Heart Disease
Nearly 14% of death occurs due to cardiovascular disorders. But avocado consumption decreases the risk of cardiovascular diseases.
- Blood cholesterol, triglycerides, and blood pressure are the ground basis for the development of heart disorders.
- Avocados reduce LDL (Low-Density Lipoprotein), bad cholesterol and eventually raise the level of HDL (High-Density Lipoprotein), good cholesterol in the blood.
- It even lowers the level of triglycerides which reduces the risk of developing heart disease.
- Avocado fruit improves the cholesterol profile by reducing the level of triglycerides by up to 20% and by lowering the LDL cholesterol by up to 22%.
- Some human studies have shown positive results within a short duration of 4 weeks.
2. Helps to Lose Weight
Obesity affects many people and it lowers one’s individual profile. Here comes the right solution to lose weight. The presence of monounsaturated fats in avocado fruit helps in the reduction of weight.
- The high fiber content of avocados also plays a crucial part in losing weight. This makes you feel full and reduces food craving.
- Just add a half avocado in your daily diet to get a remarkable improvement in the reduction of food cravings.
- The low carbs in avocados also attribute to weight loss.
- Avocados are excellent additives for an effective weight loss as it does not raise the blood sugar levels.
3. Regulates Blood Sugar Level
Avocados regulate the blood glucose level due to the presence of monounsaturated fats. As the sugar content is low in this fruit, it has a low glycemic index score. This doesn’t allow the blood sugar level to rise.
4. Helps in Reducing the Symptoms of Arthritis
Arthritis seems to be the most common problem which people are facing in Western countries. It is an inflammation over the joints which lead to joint pain and stiffness. Studies suggest that avocados suppress the symptoms of osteoarthritis, relieving the pain and swelling over joints.
5. Fights with Cancer
Cancer is a deadly disease which is caused due to uncontrolled cell division. Avocados have shown to lower the risk of certain types of cancer.
- The antioxidant and anti-inflammatory properties of an avocado fight with the cancer cells which occur over the mouth, prostate gland and skin.
- Studies have found that the existence of phytochemicals in avocados stops the growth of tumor cells and causes apoptosis (cell death).
- Chemotherapy is one of the treatment options for cancer which is associated with several side effects. Avocados reduce the side effects of chemotherapy.
- The laboratory research has shown the hindrance in the growth of prostate tumor cells by the avocado extract. But still, the human-based research is lacking.
6. Improves Eyes Health
Avocados are packed with antioxidants like carotenoids, lutein and zeaxanthin which are desperately important for eye health. It reduces the risk of developing eye disorders like cataracts and macular degeneration.
7. Regulates Blood Pressure
The high levels of potassium in avocados help in regulating blood pressure. The salts eventually increase blood pressure. Potassium regulates the salt effects thereby controls blood pressure.
8. For Pregnant Ladies
Avocados are rich in folic acid. This folic acid is essential for brain development. It even prevents birth defects like spina bifida and neural tube defects. The pregnant ladies must include avocado in their daily diet.
9. Improves Digestion
As we discussed earlier, fiber content in avocados helps in digestion and it relieves constipation by softening the stool. Fiber regulates bowel movements and maintains gut health.
10. For Skin
Avocados nourish skin and make it glossy as it is rich in vitamin C and vitamin E. The antioxidants present in avocado moisturize and maintain skin health. It also helps to treat psoriasis.
You have seen more on the avocado nutrition. Now let’s have a glance at its side effects. There are certain side effects associated with the consumption of avocados.
- “Too much of anything is good for nothing” as this proverb implies, overconsumption of avocados leads to weight gain.
- Allergic reactions might be associated with the consumption of avocado. It includes a cough, wheezing, edema and stuffy nose.
- Some might experience stomach upset and stomach cramps along with a headache.
- It might cause certain digestive issues like bloating, gas, cramping, diarrhea, and constipation.
If you experience any of the mentioned side effects, immediately cut down the intake of avocados and try to seek a consultation with a doctor.
Frequently Asked Questions
1. How to store avocados?
You can store it in the refrigerator of an uncut avocado for about 2 to 3 days. If you want the avocado to ripen, then place it in a brown paper bag along with bananas for 2 to 3 days.
2. How to pick a ripened avocado?
The ripened avocados seem to be dark colored. So go with a dark colored one, place it in the palm and gently press it. If it yields, then it is a ripe avocado.
3. How many avocados shall we have per day?
One avocado per day can be taken. It helps to improve bad cholesterol level for obese persons. You can also downsize your servings to half an avocado per day that contains 120 calories. Consuming more than one avocado per day leads to gain weight.
You have gained a brief knowledge of avocado nutrition and its benefits. Include this fruit in your daily diet, reap its health benefits and stay healthy!