The avocado is a large fleshy fruit that looks like a pear. This has a single large seed surrounded by buttery pulp and hard skin. It is yellowish-green to maroon-purple in color. Avocado possesses satisfactory health benefits, mentioned in detail below.
The scientific name of Avocado is Persea Americana, also called commonly butter fruit. Indian names are Kulu Nashpati or Makhanphala. It is commercially cultivated crop, especially in Mediterranean regions.
Nutritional value of Avocado
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3).
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin), phytosterols, carotenoids, flavonoids with oleic acid-omega 3 fatty acids, Dietary fiber, Vitamin B, Folate and copper.
Health benefits of Avocado
Avocados contain high fat about 20 times more than the other fruits. One avocado contains 30 grams of fat but we can say 20 grams are healthy monounsaturated fat oleic acid.
Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who eat a fresh avocado half to their lunch were less interested in eating during the next three hours.
Heart: Avocado is absolutely sodium and cholesterol-free. It contains both mono and polyunsaturated fats which are associated with improving blood lipids. This also has beta-sitosterol which is recommended to keep healthy cholesterol levels in the body. Also due to its amazing antioxidant and anti-inflammatory properties, one can stay away from cardiovascular diseases completely.
Antioxidant: Another one of the health benefits of avocado is that healthy monounsaturated fats have been shown to help your body better absorb anti-cancer antioxidants such as lycopene (found in tomatoes) and beta-carotene (carrots and sweet potatoes).
Digestion: It is trusted that avocados are good for the digestive system and in this manner helps in absorption. They contain solvent and insoluble strands that keep the digestive framework running easily. These two sorts of fiber are very much necessary for digestion since they beef up stools and guarantee the smooth entry of food through the intestinal tract. Besides, they increase the strength of gastric and digestive squeezes so supplements are digested in the most efficient way.
Gaining Weight: Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fiber (28). Avocados are also high in vitamins, minerals, and various beneficial plant compounds. Try adding avocados to your main meals and other dishes such as omelets or sandwiches.
Liver Health: Avocados are great at diminishing liver harm. It has certain natural components that help to enhance liver wellbeing. Liver harm is ordinarily brought about because of Hepatitis C. Discoveries of a late research study propose that avocados might assume a noteworthy part in conditioning up and be shielding your liver from a wide assortment of conditions
Eyes: Avocados keep your eyes sound. They contain carotenoids, for example, lutein and zeaxanthin, which ensure your eyes against cataract, eye illnesses identified with age, and macular degeneration. Those conditions are regularly brought about by free radicals that amass in the tissues of the eyes.
Avocados might bring about headaches, a typical sort of cerebral pain. Indications, for example, queasiness, retching and affect the ability to light are by and large the side effects of a headache. Care must be taken and utilization of avocado ought to be maintained a strategic distance from if these side effects are experienced. Avocados are promptly accessible in stores everywhere throughout the world. New, ready avocados with no dim spots ought to be picked. Try not to refrigerate avocados unless they are ripe. In the event that a bit of the natural product has been utilized then the rest of it must be put away in cooler for future use. Unripe avocados can be put away at room temperature.