Avocado

Avocado has become an incredibly popular food among health conscious individuals. It is considered as a unique fruit, owing to its high fat content. This fruit can be round or pear shaped and come in a range of colors, from dark green and crimson to yellow or almost black. It has a single large seed surrounded by buttery pulp and a hard skin. It is added to various dishes due to its good flavor and rich texture. As avocados become sour when cooked and cannot successfully survive freezing, they should be eaten raw and as fresh as possible.

Nutritional Values Of Avocado:

Avocado is a nutrient dense fruit. It do not contain any cholesterol and are low in saturated fats. Most of the fat present in avocados is in the form of mono unsaturated fatty acids. It is also a rich source of fiber and vitamin E and a good source of potassium and vitamin C. It also contains a wide variety of vitamins and minerals.

Nutritional Value (Per 100gms)

• Calories – 145 kcal
• Carbohydrates – 1.8 gms
• Proteins – 3 gms
• Fats – 13.9 gms
• Fiber – 6.7 gms
• Vitamin A – 312 IU
• Vitamin C – 9.36 mg
• Vitamin K – 38.74 µg
• Vitamin E - 0.02 mg
• Folic Acid – 67.1 gms
• Calcium – 28.48 mg
• Magnesium – 48.14 mg
• Potassium – 377 mg
• Sodium – 2.81 mg

Benefits Of Avocado:

• Avocados helps in weight loss by keeping you full for longer and making you eat fewer calories. They are also high in fiber and low in carbs that promotes weight loss.
• Avocado is an excellent food remedy in acute digestive disorders. Its blandness is comforting to the hypersensitive surfaces of the stomach and duodenum.
• Potassium in avocado helps to control blood pressure as well as maintain a regular heartbeat and a healthy nervous system.
• Mono unsaturated fatty acids present in avocado helps to lower blood cholesterol levels.
• Avocados contain a high amount of heart-healthy monounsaturated fats similar to those found in olive oil.
• Avocados are high in fiber, low in carbs and do not raise blood sugar levels, thus, beneficial for diabetics as well.
• Avocado, being rich in vitamin K, supports bone health by increasing calcium absorption and reducing urinary excretion of calcium.
• The majority of the fat in avocado is oleic acid which is a heart healthy monounsaturated fatty acid and helps reduce inflammation.
• Carotenoids, lutein and zeaxanthin present in avocado helps reduce risk of cataract and macular degeneration and promotes eye health.
• Antioxidants Vitamin C and E present in avocado helps to prevent the free radical damage, thus, lowers the risk of certain types of cancers.
• Avocados are also a good source of vitamin E & C that helps protect skin from oxidative damage, thus, helps reduce signs of ageing and keeps skin strong and healthy.

Myths About Avocado:

Myth: Avocados are fattening.

Fact: Avocados are relatively high in fat and calories, but not all fats are created equal. These green beauties are one of the very few fruits to contain monounsaturated fats (good fats) that are good for a healthier diet.

Myth: Avocados should not be eaten every day.

Fact: With their good fats, vitamins, minerals and beneficial plant compounds, not to mention their great flavor and creamy texture, avocados are a wonderful addition to a healthy diet can be eaten on a regular basis.

Tips To Include Avocado In Your Diet:

• Substitute your regular spreads like butter, margarine, mayonnaise, etc. with avocados.
• Add avocados to your vegetable and fruit salads and can make them a more filling meal.
• Use avocados as the main ingredient to make avocado soup or add chunks of this fruit to other soups.
• Avocados can also be grilled, making them a great side dish.
• Mix it with other veggies and make a tasty avocado smoothie.
• Use it to make homemade guacamole or avocado salsa.
• Use avocado as a fat replacement in baking to add a tasty twist to avocado brownies.
• Top the avocado with vegetables or fruits and season it with fresh herbs and spices.