Benefits of Avocado fruit for health and side effects
Why avocado is good for you?
Nowadays avocado fruit has become so popular and known as a superfood because of its uncountable benefits. Also, avocado oil and avocado butter have a high reputation for their functions in skin care and hair care.
In this article, we will discuss in details avocado pros and cons with some tips when eating an avocado.
- What is Avocado fruit? Avocado nutrition facts
- Health benefits of avocado
- Benefits of avocado for the skin
- What are the benefits of avocado butter?
- What are the benefits of avocado oil?
- Avocado side effects
- Avocado allergy
- Avocado recipes
What is Avocado fruit?
Avocado fruit is proven to have a high nutritional value with carbohydrate content less than other fruits and highly valuable healthy fats content.
Scientific researches made it clear that avocado is a unique fruit with powerful benefits to the body.
Avocado fruit uses in many recipes and added to many dishes due to its valuable benefits and delicious taste.
Avocado fruit nutrition facts
Nutritionally, it is considered a portion of the fat portions, as (1/6 medium-size avocado ) provides us with a portion of, approximately 5 grams of fat, and 45 calories.
Avocado provides nearly 20 different vitamins and minerals, including potassium and folic acid, and each of the vitamins A, C, E, and B and lutein. It also contains many chemical components that work as antioxidants and enhance the body’s immunity.
Here is what 100 grams of raw avocado contains from nutrients, according to the USDA:
|Contents of 100 grams of avocado
|Avocado nutritional elements
Other Avocado fruit nutrition facts
Avocado consists of 73% water, 15% fat, 8.5% carbohydrates (mostly fibers), and 2% protein and 100 grams of avocado contains the following: (Percent of daily need)
- Vitamin K: 26%
- Folate: 20%
- Vitamin C: 17%
- Potassium: 14%
- Vitamin B5: 14%
- Vitamin B6: 13%
- Vitamin E: 10%
Avocado fruit is a rich source of unsaturated fats:
Avocado is distinguished from other fruits by being a source rich in healthy fats; Monounsaturated fats make up 15% of them, and polyunsaturated fats make up nearly 3% of them, so this fruit provides the body with unique and health-promoting elements.
Avocado is a rich source of folic acid:
Where one serving of avocado equivalent to 50 grams of avocado, covers about 15% of the recommended daily intake for an adult of folic acid. the importance of folic acid lies in its necessity for cell growth and it is also necessary during pregnancy specifically; Its deficiency may increase the risk of the fetus suffering from spinal defects and neural tube defects.
Read more about folic acid:
Avocado rich in vitamins and minerals:
Avocado contains many vitamins and minerals, as a whole avocado is a good source of vitamin E, vitamin C, vitamin K, vitamin B2, Vitamin B3, and Vitamin B5, and it also provides many important minerals, including Magnesium, potassium, copper, and manganese.
Avocado rich source of dietary fiber:
Avocado is a rich source of dietary fiber that helps lose weight, reduces the speed of high blood sugar, and associates a lower risk of many diseases, and 100 grams of an avocado provides around 27% of the recommended daily intake of fiber, and it is worth noting that there are two different types of fiber in avocado fruit, distributed by 25% for water-soluble fiber and 75% for water-insoluble fiber.
Avocado rich in antioxidants:
Avocado is rich in some types of antioxidants, including; Lutein, which reduces the risk of age-related macular degeneration, maintains skin tissue, and reduces the development of cataracts, or is known as white water in the eye.
Avocado also contains some other antioxidants, such as zeaxanthin, and glutathione.
Health benefits of avocado
Avocado reduces the risk of heart disease:
Also, it is known that eating saturated fats and trans fats may increase the level of cholesterol and triglycerides in the blood, which may constitute a danger, and increase the chances of exposure to cardiovascular disease and strokes.
Avocados work to lower blood pressure levels and this all reduces the risk of heart disease.
However, in contrast to consuming saturated and monounsaturated fats such as omega-3 and omega-6, it may play a major role in lowering LDL cholesterol levels and raising the good cholesterol HDL.
Besides, it has a role in enhancing immunity and fighting infections, which helps in strengthening the health of the heart and arteries, and in particular prevention of coronary heart disease.
Studies have shown that eating avocado increases the levels of good cholesterol (HDL Cholesterol), reduces the levels of harmful cholesterol (LDL Cholesterol) and triglyceride, and for the availability of large amounts of potassium in one fruit.
To know more about improving heart health you can read our article:
Avocado for weight loss:
Avocado helps lose weight when consumed in moderate quantities due to the fact that it contains a good amount of monounsaturated fats and dietary fiber, according to a study published in the Nutrition Journal in 2013 and conducted on a number of overweight adults.
Eating half a pill of avocado during lunch helps to feel full for 3 to 5 hours after eating a meal, but it is worth noting that healthy weight loss depends on following several steps, and it is not possible to rely on only one food or method Just as there is not a single cause of obesity or overweight, there is no single solution to weight loss either.
Weight loss depends mainly on doing exercises and following a healthy diet that fits you and your case if you are suffering from any disease like diabetes and high blood pressure, so we recommend using bistro MD where you can customize the diet that fits you. Bistro MD is The #1 Doctor-Designed Meal Delivery Plan. Get your customized diet by clicking here.
For exercises, also we recommend walking as consider one of the simplest exercises you can read our previous article about walking to lose weight:
Avocado reduces the occurrence of inflammation:
Avocado containing monounsaturated fatty acids associates with reducing inflammation and resistance to oxidation when exposed to heat, making avocado oil a healthy and safe choice for use in cooking.
Avocado increases absorption of nutrients:
Some elements need to be combined with fats The SPA is absorbed Its servants in the body, and these elements include Vitamin A, Vitamin E, Vitamin K, Vitamin D, and some antioxidants such as Carotenoid, as a study, showed that adding avocado or avocado oil to the power increased the absorption of antioxidants by 2.5-15 times.
Avocado maintains eye health:
Avocado contains antioxidants that are important for eye health such as zeaxanthin and Lutein, where studies have shown the relationship of these antagonists to significantly reducing the risk of cataracts. Macular degeneration, which is a case common among older adults.
Avocado for osteoporosis:
Half a grain of avocado provides 25% of the recommended daily value of vitamin K, which is important for bone health, as vitamin K increases the absorption of calcium and prevents it from being excreted in the urine.
Avocado reduces the risk of depression:
Foods that contain Folate as avocado reduce the risk of depression, This is because folate contributes to the prevention of the accumulation of homocysteine, which is a substance that impedes the circulation of the brain with blood and necessary nutrients and the excess quantities of homocysteine interfere with the production of Serotonin, dopamine, and norepinephrine, which regulates mood, sleep, and appetite.
Promotes digestive health:
Avocado contains large amounts of fiber, as one avocado contains approximately 7-9 grams of fiber, which prevents constipation and maintains the health. of the digestive system, reduces the risk of colon cancer.
Avocado benefits in fighting cancer
In addition to the fact that avocado is a very rich source of many minerals, vitamins, fibers, and beneficial fatty acids, it is also rich in many chemicals that research has shown to be relevant to fighting cancer and its growth.
The powerful antioxidants of beta-carotene and each of the E and C vitamins in avocado have a great role in fighting the growth and development of cancer cells.
A study demonstrated the potential contribution of avocado extract to inhibit the growth of prostate cancer cells and another study demonstrated the possibility of avocado reducing the side effects of chemotherapy on lymphocytes.
Benefits of avocado for the skin
Certainly, avocado masks have gained their reputation from the success of their effectiveness for the skin, especially dry skin. The fatty acids contained in avocado help moisturize the skin and give it freshness.
Avocado also contains powerful antioxidants such as beta-carotene and vitamin E, a great role in fighting wrinkles and signs of aging, and protecting the skin from the sun’s UV rays.
The presence of vitamin C as an antioxidant in avocado is important for protecting cells, and an essential part in the process of building collagen and forming it in the body.
All this makes avocado a major role in preserving and improving the skin.
What are the benefits of avocado butter?
Eating regular butter may increase the risk of developing health problems, so eating avocado butter instead reduces this risk because it contains fatty acids that are beneficial to health, and because it contains fewer calories than regular butter also, it is worth noting Avocado butter production may be the best way to increase the shelf life of avocado, as no changes have observed in avocado butter when preserved for a month without adding any preservatives to it.
You can also use avocado butter for healing dry skin and preventing sun damage. Avocado butter is excellent for skincare as it contains many vitamins and it comes from natural pure sources.
What are the benefits of avocado oil?
Avocado oil is used in the food and cosmetic industry, its healthy fats content is associated with cardiovascular benefits and has some anti-inflammatory properties.
It is worth noting that avocado oil lacks many nutrients such as carbohydrates, fibers, protein, and most minerals and vitamins.
Avocado oil is available on Amazon for only 10 dollars you can try it. But there are types for food and other types for skin and hair.
You can get avocado oil for food Here on amazon.
You can get avocado oil for skin and hair Here on amazon.
Avocado side effects
Avocado Safety is an important point to discuss.
The avocado intake is mostly safe for most people when consumed in moderate amounts, and it is possible that it is safe to consume it in medicinal quantities for a period of up to two years, but it is worth noting that avocado contains a large number of calories due to its high-fat content, As we mentioned earlier, there is not enough information to determine the degree of safety for pregnant and breastfeeding women to take avocado in drug quantities, so they advised to take it in a moderate amount.
Using Avocado may cause symptoms of allergic reactions in people with Oral Allergy Syndrome, symptoms include itching of the mouth or lips, and in rare cases, symptoms may develop into urticaria, difficulty breathing, or anaphylaxis.
Sudden change in the amounts of vitamin K intake in the diet may cause a disorder for patients who take blood thinners such as warfarin; this is because vitamin K plays an important role in the process of blood clotting in the body, and it is worth noting that avocado is a rich source of vitamin K.
Consumption of avocado fruit greatly may lead to an increase in weight because it contains a large number of calories, therefore, it is advisable when taking avocado to consider reducing other foods that provide the body with a large number of calories.
What is the way to eat avocado fruit : Avocado recipes
Avocados can add to many meals in several ways to enhance the intake of nutritional value, and that is by eating avocado with spices such as salt and pepper.
Fast Avocado recipes
- Stuffing half of the avocado with eggs or meat and grilling it until avocado ripe.
- Cutting avocado and adding it to the eggs during frying it.
Avocado toast recipe or avocado egg toast
A slice of avocado can be placed on toast and sandwiches as an alternative to butter or used during the preparation of pancakes and bread.
Mashed avocado recipe
Avocado may be used as mashed as a substitute for mayonnaise or during the making of chickpeas with avocado or added to salads.
Avocado can be used as the main ingredient in making soups or added to soups and grilled or fried avocado slices can be served as a side dish instead of fried potatoes, and avocado may also make:
- Avocado smoothie
- Avocado juices
- Avocado pickles
- Avocado ice cream
For more easy and tasty avocado recipes you can get the “Avocado Recipes: Appetizers, Meals, Snacks and More!” book where you will find 70 avocado recipes. GET IT NOW HERE !!
Finally, we hope you got benefited from this article, where we have discovered the health benefits of avocado fruit, avocado oil, and avocado butter with some precautions when eating avocado fruit.
Tell us in the comments are you an avocado lover?
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