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10 Benefits of Including Avocados in Your Diet

The scientific name of the avocado tree is Persea americana Mill and it belongs to the family Lauraceae. Its fruit is botanically classified as a berry consisting of the seed and the pericarp. The pericarp has three parts; the outer layer (exocarp), the flesh part (mesocarp), and the very thin layer next to the seed coat (endocarp) (Seymour, 1993). This blog post is mainly about the nutritional value and benefits of Avocado.

Nutritional value and composition of Avocado fruit

This fruit is very rich in unsaturated fats and vitamins and its flesh has more energy value than meat of equal weight (Seymour, 1993). One can easily know the composition and nutritional value, of this fruit has, by looking at the table below (Dreher, 2013):


  Value per 1 fruit, 1/2 fruit, 68 g 1 serving, 30 g
Nutrient/phytochemical 100 g 136 g (NHANES eating occasion) (NLEA serving)
Proximates
 Water (g) 72.3 98.4 49.2 21.7
 Energy (kcal) 167 227 114 50
 Energy (kcal) (insoluble fiber adjusted) 148 201 101 44
 Protein (g) 1.96 2.67 1.34 0.59
 Total lipid (fat) (g) 15.4 21 10.5 4.62
 Ash, g 1.66 2.26 1.13 0.5
 Carbohydrate, by difference (g) 8.64 11.8 5.9 2.59
 Fiber, total dietary (g) 6.8 9.2 4.6 2
 Sugars, total (g) 0.3 0.41 0.21 0.09
 Starch (g) 0.11 0.15 0.08 0.03
Minerals
 Calcium (mg) 13 18 9 4
 Iron (mg) 0.61 0.83 0.42 0.18
 Magnesium (mg) 29 39 19.5 9
 Phosphorus (mg) 54 73 36.5 16
 Potassium (mg) 507 690 345 152
 Sodium (mg) 8 11 5.5 2
 Zinc (mg) 0.68 0.92 0.46 0.2
 Copper (mg) 0.17 0.23 0.12 0.05
 Manganese (mg) 0.15 0.2 0.1 0.05
 Selenium (ug) 0.4 0.5 0.25 0.1
Vitamins and Phytochemicals
 Vitamin C (mg) 8.8 12 6 2.6
 Thiamin (mg) 0.08 0.1 0.05 0.02
 Riboflavin (mg) 0.14 0.19 0.09 0.04
 Niacin (mg) 1.91 2.6 1.3 0.57
 Pantothenic acid (mg) 1.46 2 1 0.44
 Vitamin B-6 (mg) 0.29 0.39 0.19 0.09
 Folate, food (μg) 89 121 60.5 27
 Choline, total (mg) 14.2 19.3 9.65 4.3
 Betaine (mg) 0.7 1 0.5 0.2
 Vitamin B-12 (μg) 0 0 0 0
 Vitamin A (μg RAE) 7 10 5 2
 Carotene, beta (μg) 63 86 43 19
 Carotene, alpha (μg) 24 33 16.5 7
 Cryptoxanthin, beta (μg) 27 37 18.5 8
 Lutein + zeaxanthin (μg) 271 369 185 81
 Vitamin E (alpha-tocopherol),mg 1.97 2.68 1.34 0.59
 Tocopherol, beta (mg) 0.04 0.05 0.03 0.01
 Tocopherol, gamma (mg) 0.32 0.44 0.22 0.1
 Tocopherol, delta (mg) 0.02 0.03 0.02 0.01
 Vitamin K1 (phylloquinone) (μg) 21 28.6 14.3 6.3
Lipids
 Fatty acids, total saturated (g) 2.13 2.9 1.45 0.64
 16:0 (g) 2.08 2.82 1.41 0.62
 Fatty acids, total monounsaturated (g) 9.8 13.3 6.65 2.94
 18:1 (g) 9.07 12.3 6.15 2.71
 Fatty acids, total polyunsaturated (g) 1.82 2.47 1.24 0.55
 18:2 (g) 1.67 2.28 1.14 0.5
 18:3 (g) 0.13 0.17 0.09 0.04
 Cholesterol (mg) 0 0 0 0
 Stigmasterol (mg) 2 3 1.5 1
 Campesterol (mg) 5 7 3.5 2
 Beta-sitosterol (mg) 76 103 51.5 23

Benefits of Avocado:
We have seen that Avocado has high nutritional value and chemical components of great significance. Now, let’s have a look at its benefits. 

Cardiovascular health: 
Studies show that Avocado has all of the required components beneficial for cardiovascular health including fatty acids, dietary fibers, low sugar, minerals (like potassium and Magnesium), Vitamins and photochemical like Phenolics and Phytosterols. Consumption of Avocado is really great for promoting cardiovascular health (Dreher, 2013). 

Healthy aging:
Studies also show that avocado has xanthophylls that can potentially promote healthy aging by protecting DNA from getting damaged with the passage of time (Johnson et al., 2010; Dreher, 2013 ). 

Osteoarthritis:
Most people experience osteoarthritis as they age or gain weight. Consumption of avocado can significantly reduce the risk of osteoarthritis due to the carotenoids it contains which are good for cartilage damage (Wang et al., 2007). 

Healthy eyes:
Avocado bring wellness to eyes since it has significant amount of Monounsaturated fatty acids + lutein/zeaxanthin which is good for protection of age-related eye dysfunction and absorption of carotenoids from other vegetables and fruits (Chong et al., 2009; Moeller et al., 2008; Dreher, 2013).

Good skin:
High bioavailability of lutein and zeaxanthin in avocado is useful to protect skin form the damage when light hits (Roberts et al., 2009). As already mentioned, it is also good for absorption of carotenoids from fruits and vegetables and literature tells that caretenoids are helpful up to great extent when it comes to combating damage to skin by light. The application of avocado extract on skin or its consumption potentially improves skin (Roberts et al., 2009; Morganti et al., 2002; 2004). 

Sex:
We have already known that avocado is very effective in promoting cardiovascular health which is essential for the strength of sexual organs. Healthy heart and vascular system make the increased and proper blood flow to the sexual organs possible for amazing and healthy sex. This fruit has high levels of folic acid that aid in the metabolization of proteins giving more energy to men, and it also has all of the other supplements that boost sexual desire in both men and women (Maurya, 2022). 

Diabetes and weight loss:
Due to low sugar, medium energy, viscose water, and more dietary fibers, avocados are very effective to control diabetes and weight (Wien et al., 2011; Bes-Rastrollo et al. 2008).

Anti cancer:
Since we have seen the composition and nutritional value of avacodo, it is quite clear that it can be good source of anti-carcinogenic compounds as well. Studies have shown that it has a considerable number of bioactive phytochemicals including carotenoids, terpenoids, D-mannoheptulose, persenone A and B, phenols, and glutathione that have anti-carcinogenic properties (Ding et al., 2009; Jones et al., 1992; Ames, 1983).

 
We can say that Avocado consumption improves the overall health of the human body. It is a nutrient-dense food that can be included in a healthy diet. It is low in sugar, high in fiber, and contains various vitamins, minerals, and phytochemicals. Avocado consumption has been linked to positive heart health effects, possibly due to its high unsaturated fat content and other beneficial components such as phytosterols and fiber. Avocado may also have potential benefits for blood pressure and oxidative/inflammatory stress. Ongoing research aims to further understand the role of avocados in promoting cardiovascular health, weight management, blood glucose control, and overall health.

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