Health Benefits of Avocado

  • Author :
  • TATA AIG Team
  • Published on :
  • 15/02/2024

Also known as ‘Alligator Pears’, Avocados are a popular choice because of their smooth texture and distinct taste. Widely embraced in various cuisines, they are even the key ingredient for Guacamole, a Mexican speciality. Despite lacking sweetness avocados are classified as fruits since it is characterised by a large berry with a single pit.

Beyond the enjoyable texture and taste, avocado fruit benefits the human body in various ways. Let’s get into some of the lesser known details of avocado benefits and side effects.

Types of Avocados

The avocado fruit is known to have more than 500 varieties that differ in size, texture, shape and maturity rates. These variants are primarily categorised as A-Type or B-Type. The main difference between these two categories is the opening time and the pollination behaviour of the avocado fruit flowers. These categories only affect the cultivators and have little effect on the consumers of the fruit.

Out of these categories, here are some commonly cultivated variants that are enjoyed all around the world:

Category Variant
A-Type Choquette
A-Type Gwen
A-Type Hass
A-Type Lula
A-Type Maluma
A-Type Pinkerton
A-Type Reed
B-Type Bacon
B-Type Brogden
B-Type Cleopatra
B-Type Ettinger
B-Type Fuerte
B-Type Monroe
B-Type Sharwil
B-Type Zunato

Nutritional Value of Avocado

Known for their diverse nutritional content, avocados benefits for weight loss are quite popular. Moreover, there are various other avocado uses and benefits which are discussed in the article later.

Here’s a breakdown of the nutritional content of a medium avocado that weighs around 150-200 grams.

Nutritional Category Values
Calories 240
Carbohydrates 12.8 grams
Protein  3.2 grams
Fibre 10 grams
Fat 22 grams
Folate 109.6 micrograms
Vitamin K 28.8 micrograms
Vitamin C 13.3 milligrams
Vitamin E 2.4 milligrams
Sodium 11 milligrams
Potassium 585 milligrams
Magnesium  34.8 milligrams

Avocado Fruit Benefits

Avocados have a nutrient-rich profile which makes them an excellent value add to eating plans. They are fibre-rich and contain primarily monounsaturated fats that are great for heart health. This makes them an ideal choice for low-carb and diabetic control diets.

Avocado Benefits For Heart-health

Avocados are known to be high in monounsaturated fats called oleic acids. These help reduce Low-density lipoprotein (LDL) cholesterol levels in the blood, which are involved in the initiation of coronary artery disease. Additionally, avocados also contain fibre that aids not only with cholesterol control but also with managing blood sugar levels.

A study published in the Journal of the American Heart Association concluded that 21% of the participants who had a history of heart disease and stroke had a reduced risk of developing coronary artery disease. These 21% of the participants were the ones who ate avocados regularly.

Hence, incorporating avocados into the diet can help promote overall heart health.

Avocado Benefits For High Blood Pressure

Avocados are a rich source of potassium, a component that helps manage blood pressure levels in the body. This management, in turn, also helps reduce the risk of strokes, which are primarily caused due to high blood pressure levels.

This property of avocados supports overall cardiovascular health and ensures lower risks of heart-related issues. This makes it an ideal addition to the diet of individuals who have a history of stress and high blood pressure.

Avocado Benefits For Hair

Avocado uses and benefits extend beyond just internal health. The polyunsaturated and monounsaturated fats, along with natural oils present in avocados, nourish not only the hair but also the scalp. Avocados are also a fantastic source of biotin, which promotes hair growth and strength. Vitamins like A, D, and D, along with B6, are known to help manage dry and frizzy hair textures.

Moreover, Vitamin B6 plays a vital role in preventing dandruff as it aids scalp health and prevents dry and flaky skin on the scalp. Vitamin D also supports hair follicle health, which contributes to the overall health of hair.

Apart from eating, avocado hair masks and avocado oil benefit overall hair health.

Avocado Benefits For Skin

Avocados are an excellent source of vitamins E and C, which help promote skin health. Vitamins like E, potassium and lecithin found in avocado oil are also known to maintain skin moisture. Moreover, Vitamin E is a known potent antioxidant that plays a crucial role in protecting the skin from oxidative stress caused by free radicals. These free radicals, produced due to sun exposure or pollution, can lead to skin cell damage and premature ageing.

Vitamin E helps counteract all of these effects and promotes skin elasticity, which reduces the appearance of fine lines and wrinkles. Hence, the use of avocado oil benefits the skin in various ways, maintaining its overall health and keeping it from premature ageing.

Moreover, Vitamin C present in avocados supports natural collagen production, which gives the skin a smoother complexion and maintains its cell structure. This property of Vitamin C prevents sagging or dull skin.

Avocado Benefits For Weight Loss

The high levels of monounsaturated fats in avocados contribute to increased fat-burning and high-calorie expenditure in the body. These fats are known to elevate post-meal calorie burning and decrease excessive appetites specifically. This property greatly aids in weight management and weight loss.

Moreover, avocado’s rich fibre content helps one feel full and satisfied for longer, which avoids any unnecessary bingeing of food.

Avocado Benefits For Gut Health

Avocados are also known to positively impact gut health by promoting the fostering of microbes in the gut. This healthy bacteria largely aids the breaking down of fibre in the body while enhancing overall gut health. This property of avocados not only promotes gut health but also ensures a smoother process of digestion in the body.

Avocado Benefits in Fighting Cancer

The Carotenoids and monounsaturated fats, along with potent antioxidants like glutathione in avocados, are known to help fight off cancer. Glutathione primarily aids in neutralising cancer-causing free radicals in the body and contributes to safeguarding overall cellular health. It also plays a vital role in interfering with any initiation of cancer cell development.

Carotenoids and monounsaturated fats, on the other hand, inhibit any cancer cell proliferation and reduce the risk of various cancerous growths in the body. They are primarily known to help reduce risks of prostate, oral and skin cancers.

Incorporating avocados helps strengthen the immune system with the help of potent antioxidants like glutathione. Also, it builds resistance in the body against the onset of cancer and other chronic diseases.

Avocado Benefits For Bone Health

Avocado oil benefits bones as well. It is known to have anti-inflammatory properties, which help in the mitigation of joint pain and stiffness associated with issues like osteoarthritis. It is also known to improve overall joint function and aid in tackling joint mobility issues.

Moreover, Vitamin K present in avocados helps maintain bone density and strengthen the bones in the body by regulating calcium metabolism and promoting bone mineralisation. This property of Vitamin K slows down the loss of calcium and promotes bone density and long-term bone health.

These properties of avocado are known to aid in reducing the risks of osteoporosis, which is a degenerative bone disease characterised by brittle and fragile bones.

Side Effects of Avocados

Although avocados are known for their numerous health benefits, one should be aware of any signs of overconsumption or potential allergic reactions.

Side Effects of Avocados

Although avocados are known for their numerous health benefits, one should be aware of any signs of overconsumption or potential allergic reactions.

Allergic Reactions to Avocado

Allergic reactions to avocado may occur if an individual has a history of birch pollen or latex allergies. This is because avocados naturally produce small amounts of latex. The following are the symptoms of an allergic reaction commonly related to similar exposures:

  1. Itchy mouth

  2. Sneezing

  3. Itchy lips

  4. Nausea

  5. Closed up or itchy throat

  6. Skin rash

  7. Anaphylaxis Attack (only in severe cases)

Overconsumption of Avocado

Moderation is vital when consuming any food substance. Overconsumption of avocados can lead to digestive problems and cause bloating, gas, diarrhoea and nausea due to its high fibre content.

The high-calorie content in avocados can lead to issues like weight gain, insulin resistance and even metabolic syndrome upon overconsumption. Not to mention, a nutrient imbalance can seriously compromise the overall health of the body.

Drugs Reacting to Avocado

Since avocados are known to interfere with anticoagulant drugs due to their Vitamin K density, it is advised to avoid avocados when one is prescribed any blood thinners. Moreover, avocados may enhance the effects of statins as they are used to lower cholesterol levels. This may prove beneficial for very high cholesterol levels, but overconsumption may lead to a drastic drop in the LDL cholesterol levels and cause long-term health issues.

Conclusion

In conclusion, avocados can significantly benefit overall health when consumed in healthy proportions. They not only aid in improving skin and scalp health but can positively impact cardiovascular health and reduce the risks of various chronic illnesses.

Just like avocados help reduce health risks, health insurance plans help reduce financial risks associated with emergency health requirements. Investing in a health insurance plan provides a safety net against sudden financial loss during unforeseen medical emergencies.

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Frequently Asked Questions

  • Why is avocado butter good for the skin?

    Avocado butter is good for the skin for the following reasons:

    • It deeply hydrates the skin and ensures sustained moisture retention in the skin cells.

    • It keeps the skin soft and supple and promotes skin cell health.

    • It is a rich source of essential vitamins and antioxidants that protect the skin barrier against free radical damage.

    • It helps preserve long-term skin vitality.

    • It has a smooth consistency that allows seamless integration in a wide range of skincare formulas.

    • It is a safe and effective inclusion into a skincare routine.

  • Why is avocado good for girls?

    Not only do the monounsaturated fatty acids in avocados nourish the skin, hair and nails, but they also play a vital role in fighting off cancer initiation. Avocados can help reduce the risks of breast cancer, making them a great value add to female diets.

    Since women are more prone to demineralisation, incorporating avocados can help tackle the onset of issues like osteoporosis.

  • Is avocado safe for pregnant women?

    Yes, avocados are safe for pregnant women when consumed in healthy proportions. It is an excellent source of folate, which is known to be an essential support to the foetus’s brain and spine development.

Disclaimer: This is a general guide on the health benefits of avocados. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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