Avocado is a super food in your diet
AVOCADO season is upon us, and this is one of the most anticipated times for those who love this delicious seasonal fruit. Having a bright green/yellowish flesh with its pit protected with a layer of dark skin, this delicious fruit is adored by many and can be eaten as a snack or with butter, biscuits and bread and any other way you like it.
One of the most popular places to buy this seasonal fruit is in the Suva market.
At Iowane Epelivukivuki's stall, avocados are one of the many things he sells.
He hails from Taveuni in Vanua Levu and while many may see this fruit as an item that would not bring about many benefits, Iowane has had a different and more fulfilling experience with it.
He started selling avocados two years ago and has not looked back since.
Iowane said his father used to plant avocados and learning from him allowed him to successfully thrive in his business as a vendor in Suva.
He acknowledged the help and love of his family as they helped maintain his business.
The shipment of his avocados depends on the schedule of the shipping company that services the areas of Vanua Levu. The boat would visit their area every Fridays and would arrive in Suva on Mondays.
From this weekly shipment he would try to have at least three big bags each weighing around 25kg.
Having a wife and two daughters, Iowane said the sale of this home-grown fruit has allowed him to provide for the daily needs of his family.
While many living in the furthest areas from Viti Levu would send their children to the main island on their own and have them attend boarding schools, Iowane has chosen differently. Iowane and his family live with a loved one in Suva as this ensures they are able to look out for each other.
He shared a sense of joy and gratitude for being able to successfully carry out his role as a father.
He also buys other seasonal fruits from vendors in Suva to complement his business. If there was anything Iowane wanted to stress, it is to encourage individuals to utilise natural resources by planting and farming.
He said, if he can successfully look after his family from planting and selling seasonal fruits, anyone else can too. Health benefits of an avocado from Pharmeasy website: 1: Anti-inflammatory properties
Avocados are rich in anti-inflammatory properties that help to reduce the body’s internal inflammation. It is the best source of omega-3 fatty acids, phytosterols, and plant hormones such as beta-sitosterol and stigmasterol. They help to keep inflammation under control.
The fats present in this fruit are unique, which help lubricate joints and further relieve joint pains.
2: Helps to lose weight
The most popular benefit of an avocado is that it helps to reduce weight. It is used widely in weight loss diets due to the presence of dietary fibers.
It controls your weight by keeping you full longer and making you eat fewer calories. Avocados are very low on carbs too, which also promotes weight loss.
3: Keep your heart healthy
Avocado contains a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols help to maintain healthy cholesterol levels. They also keep your heart arteries and veins healthy.
Avocado is an excellent source of potassium, with one serving of a medium avocado (half an avocado) containing even more potassium than a medium banana.
4: Regulates blood pressure
Avocado is a good source of minerals, especially potassium and sodium, that keep your blood pressure stable. Stable blood pressure helps stave off the risk of heart attack or stroke.
5: Great for vision
Consuming an avocado in your diet is beneficial for your eyes. They are full of antioxidants and beta-carotene that are beneficial for the eyes.
Avocado contains lutein and zeaxanthin-two phytochemicals they protected to help minimize damage, including from ultraviolet light.
The high amount of vitamin A in it also helps reduce the risk of macular degeneration that develops with old age.
The monounsaturated fatty acids in avocados help to absorb other fat-soluble nutrients such as beta-carotene. It may help to reduce the risk of developing age-related macular degeneration.
6: Improves digestion
Avocados are full of digestive fibres to keep your gut system healthy.
Fibre adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion.
They help to prevent constipation, indigestion and lower the risk of colon cancer.
7: Essential for a healthy pregnancy
Avocados are a good source of folate. Pregnant women must include avocados in their diet as folate helps healthy fetal development and reduces the risk of miscarriage and neural tube defects.
8: Reduces depression
The presence of folate in this fruit may help to reduce depression. It helps prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
It also regulates sleep and mood patterns.
9: Keeps your skin shiny
Avocado may be a natural way to fight signs of aging .This superfood is packed with antioxidants like vitamins C and E, which can help protect your skin from damage caused by free radicals.
Avocado is a powerhouse of various nutrients such as vitamins, minerals, antioxidants, and fatty acids. Hence, it is essential for healthy skin.
They are mainly rich in vitamin C and vitamin E giving your skin a natural glow.
Avocados are excellent fruit in every term of diet. They are full of various nutrients that make them super-fruit. They are useful in different forms such as you can eat them with toast, make a tasty smoothly from them.
Avocados are a delicious way to support your bones and blood health.
Avocado is rich in vitamin K1, which helps your body form blood clots when necessary and also helps regulate calcium levels in your bones.