Avocados are commercially valuable and are cultivated in tropical and
Mediterranean climates throughout the world. They have a green-skinned,
fleshy body that may be pear-shaped, egg-shaped, or spherical.
Commercially, they ripen after harvesting. Trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.
1. Avocados Are Very Rich in Carotenoids
3. Avocados Are Your Greatest Allies in the Battle Against Extra Pounds
Avocados have diverse fats. For a typical avocado:
These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels. A 2013 epidemiological NHANES study funded by the Hass Avocado Board showed that American avocado consumers had better overall diet quality, nutrient levels, and reduced risk of metabolic syndrome; why they also had better diet quality and how the confluence of these factors contributed to health benefits was not spelled out.
Commercially, they ripen after harvesting. Trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.
1. Avocados Are Very Rich in Carotenoids
Avocados contain a plethora of
nutrients, and carotenoids (lutein, in particular) are certainly the
most important ones, given the fact that they protect you against eye
disease.
Your sight is by far one of your most valuable assets, and
while it is true that it inevitably degrades as we age, there is
something we can do to slow down the process and even reverse eye
disease, in certain cases.
As is often the case, it starts with a good,
balanced and nutritious diet – one that involves eating at least one
avocado per day, since this is undeniably the best way to get the
carotenoids (from lutein and alpha-carotene to beta-carotene, tocopherol
and zeaxanthin) that your body so much needs.
Besides this, avocados
taste great, and you can easily add them to your salad – this is
certainly the best way to increase your daily lutein intake, rather than
resorting to pills and dietary supplements.
2. Avocados Are Great for Lowering Your Cholesterol
As you may already know, there are two
types of cholesterol: the ‘good’ cholesterol and the ‘bad’ cholesterol.
The latter can wreak havoc on your arteries and your vital organs, if
you don’t do something about it.
It often happens that fatty foods and
sugar are the main culprits behind high levels of bad cholesterol, but
fortunately you can easily keep it under control by simply eating
avocados on a regular basis.
By consuming avocados, you lower your
cholesterol in a fast, efficient, natural and side-effect-free way –
mainly due to the high amounts of oleic acid present in this delicious
fruit.
By lowering your level of LDL cholesterol due to its high folate
content, avocados will also lower your risk of developing heart disease.
If you are trying to lose some weight,
there is no easier way to do it than by consuming more avocados, and for
a good reason.
These fruits are very rich in fiber, which are known to
fill your stomach and make you feel full for a long period of time. On
average, one medium-sized avocado contains around 7 grams of fiber, both
soluble and insoluble.
Fibers are essential for the health of your
immune system – especially the soluble ones, since they help your body
break down carbohydrates.
On the other hand, the oleic acid content
described earlier also ‘tricks’ your mind into thinking that you are
full, which means you will likely reduce your average food intake.
This
feeling of satiety is precisely what makes avocados your greatest allies
in the battle against those extra pounds.
Nutritional value
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 670 kJ (160 kcal) |
8.53 g
|
|
| Sugars | 0.66 g |
| Dietary fiber | 6.7 g |
14.66 g
|
|
| Saturated | 2.13 g |
| Monounsaturated | 9.80 g |
| Polyunsaturated | 1.82 g |
2 g
|
|
| Vitamins | |
| Vitamin A equiv.
|
(1%)
7 μg
(1%)
62 μg
271 μg
|
| Thiamine (B1) |
(6%)
0.067 mg |
| Riboflavin (B2) |
(11%)
0.13 mg |
| Niacin (B3) |
(12%)
1.738 mg |
(28%)
1.389 mg |
|
| Vitamin B6 |
(20%)
0.257 mg |
| Folate (B9) |
(20%)
81 μg |
| Vitamin C |
(12%)
10 mg |
| Vitamin E |
(14%)
2.07 mg |
| Vitamin K |
(20%)
21 μg |
| Trace metals | |
| Calcium |
(1%)
12 mg |
| Iron |
(4%)
0.55 mg |
| Magnesium |
(8%)
29 mg |
| Manganese |
(7%)
0.142 mg |
| Phosphorus |
(7%)
52 mg |
| Potassium |
(10%)
485 mg |
| Sodium |
(0%)
7 mg |
| Zinc |
(7%)
0.64 mg |
| Other constituents | |
| Water | 73.23 g |
| Fluoride | 7 µg |
- About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat as oleic acid.
- Other predominant fats include palmitic acid and linoleic acid.
- The saturated fat content amounts to 14% of the total fat.
- Typical total fat composition is roughly (rounded to digits): 1%, 14% 71% (65% oleic and 6% palmitoleic), and 14% saturated fat (palmitic acid).
- On a weight basis, avocados have 35% more potassium (485 mg/100 g) than bananas (358 mg/100 g). They are rich in dietary fiber, folic acid, pantothenic acid, vitamin B6 and vitamin K, and are good dietary sources of other B vitamins, vitamin C and vitamin E (USDA table, right).
- Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels. A 2013 epidemiological NHANES study funded by the Hass Avocado Board showed that American avocado consumers had better overall diet quality, nutrient levels, and reduced risk of metabolic syndrome; why they also had better diet quality and how the confluence of these factors contributed to health benefits was not spelled out.
Great post of healthy and nutritious blog.Thanks for posting and highlighting the benefits of avocados.You have provided great information about it.I will be waiting on your next post.Please keep posting articles about health benefits.
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