Unravelling the health benefits of this nutritionpacked fruit.
Get the most out of your avocado
According to the Journal of the American Heart Association, eating one avocado a day as part of a heart- healthy, cholesterollowering, moderate-fat diet cuts bad cholesterol levels in overweight people. Dr Manjari Chandra, Senior Consultant Nutrition, Max Healthcare, Mumbai, says “One medium-size avocado has around 215 total calories but because of the healthy fat, fibre and phytochemical content, this super nutrientdense food should only help you lose weight.”
Is avocado a fruit or a vegetable?
Avocados are considered a fruit because they fit all of the botanical criteria for a berry. They have a fleshy pulp and seed. People tend to think of it more as a vegetable though because of the way it’s used in salad or savoury dishes.
Avocado’s health benefits are due to the following key nutrients:
Monounsaturated fats — These are known to reverse insulin resistance and regulate blood sugar levels. Avocados and avocado oil are some of the richest sources of monounsaturated fats which have been linked to protection against heart disease, cancer, cognitive decline and many other disorders. Carotenoids — Carotenoids give certain fruits and vegetables their bright yellow, orange or red colour. Carotenoid benefits include lowering inflammation, promoting healthy growth and development, and boosting immunity, among others. Fat-soluble vitamins A, E and K — Avocado has an abundance of these fat soluble vitamins that work together with essential minerals (such as magnesium and zinc) to impact metabolic factors for cellular respiration and thyroid hormone balance. Water-soluble vitamins B and C — Avocados are one of the better vitamin C foods and sources of B vitamins, increasing immunity and mental health. Loads of fibre – Avocados contain more soluble fibre than most foods and help stabilize blood sugar levels, facilitate proper bowel regularity and maintain weight control. Folate — Avocado benefits include preventing certain birth defects like spinal bifida and neural tube defects because of its high supply of the crucial nutrient called folate.
Avocados are one of the better vitamin C foods and sources of Bvitamins, increasing immunity and mentalhealth.
Skin and hair benefits:
Avocado oil can penetrate into the second layer of the skin (dermis) and provide deep moisturizing with its oleic acid and phytosterols. Avocado oil has benefits for any skin that shows signs of natural aging like wrinkles, dryness and flaccidity. Vitamin E and lecithin in avocado help boost the collagen in the skin, giving it firmness, and also prevents inflammation and keep wrinkles from showing on the skin. Apart from its monounsaturated fats like oleic acid that moisturize the scalp, avocado oil contains vitamin D, which is crucial for the generation of new hair follicles. With its monounsaturated fats, avocado oil can also prevent dandruff formation by alleviating the dryness of the scalp.
Avocado oil has benefits for any skin that shows signs of natural aging like wrinkles, dryness and flaccidity. Vitamin E and lecithin in avocado help boost the collagen in the skin, giving it firmness, and also prevents inflammation.