Avocados: Nutrition Facts and Health Benefits

Avocados: Nutrition Facts and Health Benefits

Overview

Avocado is not only one of the most popular fruits in the world, but also a unique one.

While the main content of the majority of fruits is carbohydrate, avocado is an excellent source of healthy fats.

In terms of the shape, avocado resembles a pear with green, bumpy skin that reminds us of an alligator.

That’s why many people often refer this fruit to “alligator pear”.

Even though there are more than 50 types of avocados you can find on Earth, they all belong to the same species group Persea americana.

Avocados appeared in American continents around 10,000 B.C.

The use of wild avocados was recorded in ancient cultures in America. However, the time when the cultivation of this fruit started is still a mystery.

Nowadays, Mexico is the leading producer of avocados, followed by Chile and the United States.

Mexio provides the United States with approximately 500,000 metric tons annually.

There are many possible reasons explaining for the popularity of avocados.

In addition to its wonderful, rich flavor and taste, avocado is famous for its wide range of health benefits.

This mainly comes from avocado nutrition.

Nutrition Facts

Avocado: Nutrition Facts

Anyone looking at avocado nutrition facts will be amazed at how nutritious this fruit is.

A raw avocado coming from California provides about 167 kcal, more than 15 grams of fat and 1.96 grams of protein (1).

Avocado contains about 20 types of minerals and vitamins, all of which make up for considerable amounts.

Some of the most typical examples are vitamins K, C, B5, B6, E, folate and potassium.

Besides, it is also full of magnesium, zinc, iron, niacin, thiamine or riboflavin…

The amount of potassium present in avocados (14%) is even higher than that in bananas (10%).

Meanwhile, for long, scientists have considered banana as an extremely potassium-rich food.

Potassium is associated with many amazing avocados health benefits, such as lower blood pressure or heart disease prevention (2).

Health Benefits of Avocados

Perhaps you have already known that the regular consumption of avocados is great for your skin or hair condition.

It is completely true! Nevertheless, do not underestimate health benefits of avocados.

This fruit can go beyond your immagination to help you achieve a life with better health.

Here are top 8 health benefits of avocados that anyone should be aware of.

1. Eye Health

Avocados are an abundant source of antioxidants.

Among these important nutrients, zeaxanthin and lutein are mainly responsible for benefits of avocados on the eyes (345).

A number of studies have supported the association of these substances and a lower risk of macular degeneration or cataracts in elderly people (678).

Bottom Line: Lutein and Zeaxanthin, two of the most important antioxidants in avocados, strengthen your eyes and prevent macular degeneration.

2. Nutrient Absorption

One of the best health benefits of avocados is to help your body absorb nutrients more easily from plant foods.

Even though we should take in as many nutritious foods as possible, the quantity is not everything.

Our ability to absorb nutrients from these foods needs to be in good condition.

In fact, many types of foods provide nutrients in the form of “fat soluble”. This means that there is a need for the presence of fat in utilizing these nutrients.

They vary from vitamins to antioxidants which play an important role in our well-beings (9).

According to a research, the participation of avocados in salad might improve the absorption of antioxidants up to 15 times (10).

Therefore, avocados can serve as a stimulant to raise the nutritional value of foods you consume every day.

Bottom Line: Despite your regular consumption of nutritious foods, there might be a waste of many nutrients unless you use avocados.

3. Arthritis Treatment

Arthritis exists in many kinds and it is devastating the life of many people, particularly in Western nations.

Fortunately, patients with arthritis can find a quick relief from its symptoms in such a delicious and nutritious fruit.

One of top benefits of avocados is to reduce the severity of arthritis.

According to numerous studies, the combination of soybean oil and avocado extract has positive impacts on the treatment of arthritis related to the bones (1112).

However, the effectiveness of avocados alone has remained controversial. We need to wait for the confirmation from more studies.

Bottom Line: Avocado, combined with soybean oil, might be a great cure for osteoarthritis.

4. Skin Condition

Avocado: Skin Condition

Perhaps one of the most popular health benefits of avocados is its effects on the skin condition.

With a richness of nutrients, avocados play an essential role in the treatment of dry or damaged skin.

It is common to make use of avocado oils to stimulate the production of collagen, helping your skin cells repair and regrow themselves (13).

In the current market, there are many products using avocados as the main ingredient to make our skin glowing.

In addition, carotenoids present in avocados are effective to prevent bad effects of harmful sunrays (1415).

On the other hand, beta-carotene will transform into provitamin A that has protective effects on the skin against the sun.

If you want to make a simple mask from avocados, follow these steps:

  • Get a ripe avocado whose seed and skin are removed.
  • Get it mashed up and pour one spoon of raw honey into it.
  • Mix them well.
  • Apple the paste over your skin in about 10-15 minutes.
  • After that, use warm water to wash your face and pat dry it.

This mask is more suitable for people with dry skin. If you want to cure damaged skin, you can apply the same method, but use oatmeal instead of honey.

5. Rich in Fiber

Fiber exists in avocados with a remarkable amount.

It constitutes many amazing avocado health benefits.

Fiber is effective to lower the blood sugar spikes, which helps you stay away from a number of diseases (1617).

Besides, soluble fiber which accounts for about one quarter of avocado’s fiber content improves the intestinal health (18).

Undeniably, fiber plays an important role in the good function of our digestion.

Adding bulk to the bowel movements, avocados are great to deal with constipation or other digestive issues.

Bottom Line: The abundance of fiber in avocados is the root of many amazing benefits of avocados, such as on the intestinal and digestive health.

6. Cancer Prevention

Despite the uncertainty, many scientists have the faith in benefits of avocados on the prevention against cancer.

According to a study, avocados will limit chemotherapy’s unwanted impacts (19).

Other studies suggested that the extract of avocados might hinder the development of cancerous cells in prostate (20).

Nevertheless, these studies are only at early stages and there is no final conclusion from modern science about these avocado health benefits.

7. Weight Loss

The next among top health benefits of avocados is to speed up the weight loss.

A research devided participants into two groups. The first consumed a meal with avocados while in the meal of the other group, there was no avocado.

Researchers started to pose questions about satiety and hunger to both groups.

The first group who consumed avocados was less eager for foods by 28 percent in the 5-hour period (21).

Moreover, the high content of fiber and low amount of carbs in avocados contribute to weight loss as well (2223).

Bottom Line: The presence of avocados in the diet might be a great asset for those who desire to lose some weight.

8. Cholesterol

There is a link between some blood markers and a higher possibility of cardiovascular disease which is among the world’s causes of death (24).

These markers vary from cholesterol, blood pressure to triglycerides…

Many studies have analyzed the influence of avocado on controlling these markers.

In other words, they prove that one of top benefits of avocados is to lower the risk of heart disease by regulating the risk factors.

When researchers examined two different groups, one of which used avocado and the other didn’t, they found out the efficiency of avocados to (2526272829):

  • Lower the level of cholesterol remarkably.
  • Result in a 20-percent reduction in blood triglycerides.
  • Result in a 22-percent reduction in LDL cholesterol.
  • Raise the level of HDL cholesterol by 11 percent.

When you combine avocados with a vegetarian diet that contains little fat, your cholesterol profile might experience some improvements (30).

Bottom Line: There are many studies suggesting that avocados are associated with a decreasing risk of heart diseases.

Side Effects

Avocados are very beneficial for human health. This is a statement that almost everybody has to agree with.

Nonetheless, few people are aware that even such beneficial fruits have side effects as well.

Pregnant or breastfeeding women are not recommended to use avocados because they might affect badly the production of milk.

Some people are even allergic to avocados that may trigger itchiness or eczema.

In some cases, avocado oil may be harmful to the liver, especially Mexican avocado that gives anethole and estragole inside your body.

Besides, the excessive consumption of avocados will cause you to suffer from upset stomach or even gastrointestinal irritation.

Infographics

This section is designed to provide you with some infographics to grab a quick understanding of avocado nutrition and health benefits.

Do you agree with all of these amazing health benefits of avocados? You can comment your ideas on the box below or simply share your own experience.

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Avocado Nutrition Facts

Avocado Health Benefits

Avocado Health Benefits

Avocado Side Effects

DIY Recipes

People are in love with avocado because of its delicious taste and more importantly, its health benefits.

While making avocado smoothie is one of the most popular ways to enjoy this fruit, you can turn it into homemade masks which improve your skin as well.

In this article, we will introduce to you some simple recipes so that you can do it yourself right at home.

In addition to the combination of avocado and honey mentioned above, there is another way to benefit from this fruit – mix it and yogurt.

Avocado Yogurt Face Mask - DIY Recipe

This mixture is suitable to deal with dry skin with the presence of two very common ingredients for skin care.

Both of them provide much moisture for the skin.

You can also use this mask to escape from wrinkles and other aging signs.

  • Cut the skin and seed of one ripe avocado.
  • Get it mashed up to have creamy pulp.
  • Mix plain yogurt (about one teaspoon) and raw honey (half a teaspoon).
  • Stir them very well.
  • Get the paste applied over your face in about 10-15 minutes.
  • Then, take lukewarm water to rinse your skin.

The next part might amaze you as it concentrates on avocado smoothie.

Obviously, avocado smoothie is simple to make at home. The recipe varies from person to person, depending on their own flavor.

Here is a list of recommended ingredients you might include in your blender to have a wonderful smoothie in daily breakfast.

Avocado Smoothie - DIY Recipes

Besides, it is also suitable to be consumed after workout to help you maximize the benefits of training.

  • Half of one ripe avocado.
  • Liquid (about one cup). You can choose from many suggestions: water, coconut water, milk or juice. All of them have their own benefits.
  • One ripe banana which might add sweetness to your smoothie.
  • Kale or Spinach. Even when you hate these vegetables, it is difficult to detect their flavor in the smoothie and you can benefit a lot from them.
  • One teaspoon of sweetener (maple syrup or simply, honey).

Do you possess any other secret recipe to make amazing avocado smoothie? Share with us in the comment below.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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