Avocado: Health Benefits, Risks & Nutritional Facts

Avocados are recognized as one of the naturally nutrient-dense foods, containing nearly 20 vitamins and minerals. Not only are they nutrient-dense, avocados are associated with several health benefits which include; improved skin, weight loss and reduce the risk of many life-threatening diseases like cancer, diabetes and heart disease.

According to Wikipedia, the avocado (Botanically called, Persea americana) is a tree that is native to South Central Mexico, classified as a member of the flowering plant family Lauraceae. The avocado also known as alligator pear is a climacteric fruit – a large berry containing a single seed, which matures on the tree, but ripens off the tree. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical.

This article features some of the nutritional facts about Avocado, possible health benefits, and risks.

A. Nutritional Facts:

According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains 64 calories, almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, almost 3 grams of fiber and almost 1 gram of protein.

Avocados contain high levels of vitamins B1-B6, C, E, and K, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados also contain phytosterols and carotenoids, such as lutein, beta-carotene, zeaxanthin and omega-3 fatty acids.

Avocados have diverse fats.

• About 75% of the calories in an avocado comes from fat, most of which (67% of total fat) is monounsaturated fat, such as oleic acid
• Other predominant fats in avocado include linoleic acid and palmitic acid.
• 14% of the total fat is saturated fat
• Typical total composition of fats in avocado is roughly: 1% ω-3, 14% ω-6, 71% ω-9 (65% oleic and 6% palmitoleic), and 14% saturated fat (palmitic acid)

According to MNT, these fats in avocado are healthy and beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep sugar levels in your blood stable.While over sixty percent of the brain is made of fat, eating healthy fats support skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost your immune system.

B. Health Benefits

1) Lower risk of 'bad' cholesterol
Avocado is a great source of monounsaturated oleic acid – a beneficial form of fat that reduces the risk of 'bad' or LDL cholesterol in the blood at the same time as increasing the more beneficial HDL cholesterol.

2) Heart diseases
Avocado is found to contain high levels of potassium. Several studies show that consuming a high level of potassium is linked to reduced blood pressure, a major risk factor for heart attack, kidney failure and stroke.

3) Healthy bones
According to MNT, half of an avocado provides approximately 25% of the daily recommended intake of vitamin K, which is essential for bone health. Eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

4) Cancer
Avocados are a good source of antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. The antioxidant carotenoids content of avocado has been found to protect body cells against cancerous changes due to free radical damage.

A study found a significantly lower risk of death for cancer and heart disease for those with the highest levels of alpha-carotene in their blood over a 14 year period.

The monounsaturated fats in avocado also help with carotenoid absorption and studies suggest it helps prevent the risk of breast cancer.

Avocados also contain high levels of vitamin C and vitamin E, which are potent anti-cancer antioxidants. Vitamin C is considered protective against many non-hormonal cancers, like pancreatic cancer, stomach cancer and lung cancer. It is said to be more effective when it comes from food rather than supplements.

5) Protect the eye
Avocados are great source of antioxidants, including Lutein and Zeaxanthin. According to authoritynutrition.com, these nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

6) Reduce metabbolic syndrome
A dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.

7) Detoxification & Weight loss
Avocados are high in fiber, and very low in carbs, two attributes that help promote natural weight loss. These fibers promote regular bowel movements in the body, which are crucial for the daily excretion of toxins through the bile and stool. Researchers found that dietary fiber may also play a role in regulating the immune system and inflammation.

8) Reduce risk of Arthritis
According to healthiestfoods.co.uk, avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that can help reduce the inflammation that leads to arthritis.

9) Pregenancy
Folate is also extremely important for a healthy pregnancy. A recent research from McGill University found found that adequate consumption of folate-rich food reduces the risk of miscarriage and neural tube defects.

10) Reduce risk of chronic disease
According to a study at the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, hypertension, stroke, obesity, diabetes, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

C. Health Risks

• There are no serious health risk associated with consumption of avocado. Although excess of potassium is not health for the body.
• It is better to eat a diet with a variety than to concentrate on individual foods 

***

Subscribe to our Newsletter for more details...