Avocado or the Alligator Pear native to Central Mexico is also known as Butter Fruit in India and is basically a large berry with a single pit.
Avocados are packed with Vitamins B, K, C & E; Potassium, phytosterols and carotenoids, such as lutein and zeaxanthin and diverse fats such as oleic acid, palmitic acid and linoleic acid. About 77% of the calories an Avocado has are in the form of fat, of which 67% is mono-unsaturated, making avocados an extremely healthy addition to your diet.
Here are some amazing health benefits of avocados:
1 . Promote Heart Health
The high content of mono-unsaturated fats in avocado helps maintain a healthy heart. Oleic Acid present in Avocado has a variety of health benefits; it reduces inflammation, maintains blood pressure, and reduces cholesterol levels by up to 20%. The potassium helps against hypertension, reduces pressure in veins and arteries reducing the chances of heart attacks & strokes.
2 . Maintain Digestive Health
Avocados are high in fibre, and one avocado can fulfil about 40% of one’s daily fibre require. Avocados help stimulate gastric enzymes & digestive juices, ensuring better digestion and assimilation of nutrients from food, they are soothing for the intestines due to the high fat content, and avocados also help alleviate constipation & diarrhoea.
3 . Aid In Healthy Pregnancy
Avocados are rich in Vitamin K, deficiency of Vitamin K is common in pregnant & lactating women, and one avocado can take care of up to 40% of our daily requirement of Vitamin K. It also helps reduce morning sickness and nausea in pregnant women due to the presence of B6. And is also a natural way to reduce the constipation from which most pregnant women suffer.
4 . Strengthen Bones And Joints
Carotenoids present in Avocado help reduce cartilage defects, thereby reduction the chances of Arthritis. Essential minerals such as zinc, phosphorus, & calcium present in Avocado help improve bone density, and reduce risk of osteoporosis. In addition to this regular consumption of Avocado helps reduce the pain caused by bone & cartilage problems. Avocado is anti-inflammatory in nature, and along with the nutrients it packs, avocados go a long way in reducing pain and inflammation of the tissues, joints, cartilage and bones.
5 . Improve Skin Health
High in Anti-oxidants, vitamins and minerals that are good for healthy skin, the high levels of fat help maintain nourished skin and the anti-oxidant help reduce signs of aging and control damage caused by free radical and UV radiation. The enzymes lutein and zeaxanthin present in Avocados help maintain healthy eyes; reduce risk of cataract, and other age related eye diseases.
WAYS TO INCLUDE AVOCADOS IN YOUR DIET
Here are some easy ways to include avocados in your diet:
-Mix a ripe avocado with tomatoes, olives, salt, pepper, lemon juice and some olive oil for heart healthy salad.
-Avocado milkshakes are a popular way to consume avocado.
-Add slices of avocado to sandwiches, burgers to combat the effects of processed & refined foods.
-Avoid cooking with avocado, as it can reduce the health benefits significantly. Avocado is best consumed raw. Squeeze some lemon to prevent the flesh from turning brown.
-Use avocado dips such as guacamole, salsa Verde, instead of cheesy, mayo based dips with chips for a healthy snack.
So, go ahead and give this unique fruit a try and reap the countless health benefits that it has to offer. Eat Healthy, Stay Healthy!