Scientifically Proven Nutritional Values of Avocado and It’s Benefits-

Avocado also known as Superfood is a great source of nutrients. It is packed with many essential nutrients that can help improve heart health, reduce weight and improve overall health along with other benefits.

 In fact, a study states that daily consumption of avocado improves the overall quality of the diet, nutrient intake and reduces the chances of metabolic syndromes.¹

For people trying to reduce weight or suffering from diabetes and heart disease avocado is the perfect food for them. This creamy stone fruits also known as alligator pear or butter fruit provides more fat than carbohydrate and these fats help the body instead of harming it, making it a perfect choice for people planning to have a healthy diet.²

Nutritional Value-

Each serving of 100gm avocado provides 23% fat, 4% protein and 3% carbohydrate. Apart from this avocado contains a bountiful of other essentials. Among them the most important ones are-

Nutrient	Amount
Calorie	160 Cal
Potassium (K)	485 mg
Dietary Fiber	7 gm
Unsaturated Fatty acid	11.8 gm
Vitamin A	140 IU
Vitamin E	2.66 mg
Vitamin C	17.4 mg

 

 

Also, a good amount of essential amino acids (Proteins) like Leucine, Lysine etc.

Apart from all this, avocado is also rich in Vitamin B6, Folate, Riboflavin, Thiamine, Niacin, Pantothenic acid, Magnesium, Calcium, and Copper.^3,4

Benefits of Avocado-

Numerous studies have been conducted on the beneficial effects of avocado. And it is found that diet having avocado helps in decreasing the risk of obesity, heart disease, and diabetes. Some also suggest that avocado can also improve gut health, skin, hair and increase the overall capabilities of the human body.

Some of the scientifically proven facts about the benefits of avocado is given below-

1.      A Great source of Potassium-

Potassium is an essential component for people having heart disease. And daily a required amount has to be consumed for better heart health and for proper cellular function.

Studies report that having a good amount of potassium in the diet can reduce blood pressure, one of the leading cause of heart attack and kidney failure.^5,6

Avocado can provide a considerable amount of potassium in our daily diet. In fact, it contains more potassium than a banana, one of the most preferred food for potassium, making it very beneficial for heart health and for electrochemical functions in cell.

2.      Abundance of Unsaturated Fatty acids-

Avocado contains a high amount of fat and 77% of its calorie comes from the fat alone.

Most of the fat in avocado is Oleic acid, an unsaturated fatty acid, which is found in abundance in olive oil. And this oleic acid helps to reduce cardiovascular risk and blood cholesterol level.⁷

Studies show that avocado can help reduce the total lipid, mainly triglycerides and LDL, of blood and even assist in the improvement of patients suffering from dyslipidemia.⁸

Fats like oleic acids are believed to reduce inflammation and the chance of having cancer. In fact, a study reports that lipids present in avocado along with other bioactive substance like carotenoid plays a vital role in reducing the chance of having prostate cancer.^9,10

For a healthy sexual life energy and good libido is essential. And so, the high concentration of monounsaturated fatty acids coupled with minerals of avocado benefits men greatly in maintaining their libido and maintain good sexual behavior.

3.      Improved Gut Health-

Each avocado serving contains a whopping 20% dietary fiber which is needed for good gut health, proper bowel movement and for maintaining proper blood sugar.

Some research suggests that dietary fiber helps in attaining satiety and reduce the chance of obesity.¹¹ Others studies say that viscous fiber blend is capable of handling blood sugar level and aid in controlling diabetes.¹²

Either way avocado can help in reducing the chance of obesity and improve metabolic health.

4.      Avocado for a Healthy Lifestyle

A study done on 17,567 US adults showed that the subjects who consumed avocado with regular meals had a greater amount of HDL, dietary fiber, Vitamin-K, E, Magnesium (Mg) and Potassium (K). Their Body weight, BMI and Waist circumference were much lower than their counterparts. And, such people were also less subjected to metabolic disorders and often lead a better life than other people.¹³

Avocado can greatly benefit one to reduce their weight. According to some research, avocado helps to reach satiety quickly and maintains for a long period of time. This can greatly reduce calorie consumption and help in weight loss program.¹⁴

The fats present in avocado helps promote healthy lipid profile and enhance bio-availability of fat-soluble vitamins and phytochemicals which can help in healthy slow aging and weight management.¹⁵

5.      Avocado Helps Protect Your Eyes-

Avocado helps in increasing the absorption of nutrients like carotenoids and provides a good amount of Vitamin A itself.

The lipids present in avocado is thought to enhance the bio-availability of carotenoids, lycopene.¹⁶  These components are capable of reducing eye strain, macular degeneration and also improve night vision.

Anti-oxidants like lutein and zeaxanthin are also present in avocado. This anti-oxidants protect the macula from short-wavelength visible light and prevents age-related macular degeneration and cataracts formation.¹⁷

6.      Improves Osteoarthritis-

Currently among the older generation osteoarthritis has become a common problem. This chronic problem reduces one’s movement capability and makes one suffer for the rest of the life.

Some studies suggest that the intake of avocado along with soybeans daily can help reduce the need for analgesics and Non-steroidal Acute Inflammatory drugs (NSAIDs). And, one study concludes that six weeks of avocado and soybean unsaponifiable reduced the need for NSAIDs in patients with lower limb osteoarthritis.^18,19

7.      Avocado Benefits for Skin-

Avocados are a great source of nutrients as food but other than that it can also greatly benefit our skin.

Avocado is rich in Vitamin-E and C, these vitamins along with fats and anti-oxidant than prevent acne, eczema, wrinkles and also provide protection from UV rays.²⁰

Another study conducted on 700 women concluded that intake of monounsaturated fatty acids, like those in avocado, can help retain skin elasticity and prevent wrinkles. ²¹

8.       Avocado Benefits for Hair-

Avocado is rich in vitamins like biotin, minerals and fatty acids like oleic acid. Both biotin and oleic acid can make hair grow softer and more pliable. Also, the small amount of linoleic acid present in avocado can stimulate hair growth and maintain a healthy scalp.

Although there are no clinical studies on the effect of avocado oil on hair. But one study claims that the minerals of avocado might help hair look smooth and shiny and prevent breakage.²²

Things to Consider-

For most people, Avocados are safe to eat. But for a handful of people, some side effects can be observed.

Especially people with latex allergy. They can suffer from an allergic reaction to fruits like avocado. And they can face problems like bloating, stomach upset, headaches etc.

Again, people suffering from Irritable Bowel Syndrome (IBS) can suffer from diarrhea, constipation, bloating and cramps for eating avocado. Because avocado contains a group of sugar called Fermentable oligo-, Di-, Mono- saccharides And Polyols (FODMAP). And this causes irritation in the digestive tract.