Is avocado healthy?

Is avocado healthy? - All you need to know about avocado

Author : Commerzilla LLC on February 25, 2022

With their rich, creamy texture and unparalleled culinary versatility, avocados have become a kitchen staple in many homes worldwide.

There is a lot of debate over whether avocados are healthy or not. Some people say that they are a "superfood", while others claim that they are unhealthy because of their high-fat content. So, what is the truth?

Healthy avocado sandwich

This blog post is all about avocados – from their nutritional facts to their health benefits. Whether you're looking for some new ideas for incorporating avocados into your diet or just want to learn more about these amazing fruits, read on!

Is avocado a fruit or vegetable?

The answer to this question is a little bit complicated. Avocados are technically fruit, but they are often treated as a vegetable. This is because they are used in savory dishes rather than sweet dishes.

You might not know this, but botanists usually refer to avocados as a large berry with a single seed. This pulpy fruit is also known as an alligator pear or a butter fruit.

All about the avocado tree

Avocados are fatty fruits of the avocado tree. They are scientifically known as Persea Americana.

Having a smooth and creamy texture, avocados are native to Mexico and Central America. But, they are also found in different parts of the world, including North America.

In the United States, California is the leading producer of avocados. This state is home to more than 5,000 avocado farms, which generate around 400 million pounds of avocados every year.

This beautiful, evergreen tree can reach a height of up to 60 feet and has a long lifespan. It has thick, leathery leaves and produces lovely white, ivory to yellow flowers.

Every avocado starts out like a bright green fruit. As it ripens, its skin turns pebbly and purple-black. The longer you leave an avocado on the tree, it develops rich flavor and higher oil content.

Avocado nutrition facts

Avocados are a delicious and nutritious fruit that can make your diet more healthy. They are high in several important nutrients, many of which are lacking in modern diets. This fruit consists of around 73% water, 15% fat, 8.5% carbs, and 2% protein.

Avocados are a rich source of vitamin K, vitamin C, vitamin E, vitamin B6, riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.

Looking for the best food to make you feel fuller between meals? Avocados have got your back! They contain high levels of healthy monounsaturated fats, which can help a person feel fuller. This makes them a good choice for people who are trying to eat a healthy diet.

100 grams or half an avocado consists of:

  • 160 calories
  • 14.7 g fat
  • 8.5 g carbs
  • 6.7 g fiber
  • Less than 1 g sugar

Benefits of avocado

When you think of avocados, guacamole might be the one thing that pops up in your mind. However, avocados are so much more than a dip ingredient. Avocados are loaded with health benefits that everyone should take advantage of.

Have a look at some of these great health benefits of avocado below to see why you should be eating them more often!

1. Promotes weight loss

According to studies, following a dietary pattern rich in fibrous foods may enhance weight loss. And, people who include more fiber in their diets maintain healthy body weight compared to those who follow lower fiber diets.

A woman feeling experiencing healthy weight loss after following an avocado friendly diet

Avocados are high in fiber, contain low carbs, and do not increase blood sugar levels, which aids in weight loss. Fiber takes more time to digest, and including the fiber-rich avocado in your diet can make you feel satiated for long hours.

If you're on a low carb diet and want to lose weight, consider this superfood your bestie ;)

2. Prevents osteoporosis

Did you know that consuming enough vitamin K can promote your bone health? Yes, you heard it right! And this nutrient does this job by increasing the absorption of calcium and reducing the urinary excretion of calcium.

Half an avocado contains around 18% of DV of vitamin K. Eating avocados help slow down bone loss and prevent related conditions like arthritis and osteoporosis.

3. Improves heart health

According to research, eating avocados regularly may significantly reduce blood cholesterol levels and triglycerides. It also reduces the potentially harmful LDL cholesterol and increases the good HDL cholesterol.

Avocados are high in healthy fats like oleic acid, which reduces cardiovascular inflammation. It also contains natural plant sterol such as beta-sitosterol that plays a major role in reducing cholesterol levels.

4. Reduces the risk of cancer

Avocados are known to have excellent cancer-fighting properties. The folate present in avocados may lower your risk of certain types of cancers, including prostate, breast, cervical, pancreatic, stomach, and colon cancer.

The presence of antioxidants, carotenoids and monounsaturated fats makes avocado well equipped to fight free radicals and inflammation that cause damage to your body. And the organic compounds in avocado can result in the automatic cell death of the cancerous cells.

5. Good for skin health

Avocados are rich in vitamin C and vitamin E, both of which are essential in keeping the skin healthy and glowing. This lush green fruit protects your skin from wrinkles and other possible signs of aging.

The vitamin E in avocado prevents photoaging caused by frequent sun exposure. And vitamin C helps maintain your skin's elasticity and firmness.

6. Improves digestion

Avocados are high in fiber, and half an avocado contains approximately 6–7 g of fiber. Getting enough fiber can help prevent constipation, promote the growth of healthy bacteria, and lower the risk of colon cancer.

7. Keeps the eye healthy

Avocados contain carotenoids, including lutein and zeaxanthin, that help keep your eyes healthy. In addition to this, avocados also have a high amount of vitamin E.

The presence of carotenoids and lutein in avocado protects you from cataracts and macular degeneration. Therefore, it is especially important to include this superfood in your elder family member's diet.

Rich, creamy avocados

How to eat avocado?

There are many different ways to eat avocados. You can add them to sandwiches or smoothies or eat them as a standalone snack. They are a great way to add flavor and nutrition to any meal.

Here are some simple and delicious ways to enjoy the most out of avocados:

  • Cut a fresh avocado into half and sprinkle with lemon juice or your favorite seasoning.
  • Spread it on toast for a rich, creamy, and mouth-watering cholesterol-free topping.
  • Add avocado slices into your favorite salad, or use them as the base for a nutrient-dense salad.
  • Make guacamole using avocados for veggie sticks or crackers.

Best Avocado Recipes

There are a variety of ways to make avocados a part of your healthy diet plan. With so many yummilicious avocado recipe ideas out there, the most difficult step may be deciding in which way you will be going to eat avocados.

Healthy avocado toast

Have a look at some of our favorite avocado recipes:

  • Avocado Toast
  • Southwest Quinoa Salad with Avocado Dressing
  • Blueberry Avocado Smoothie
  • Chocolate, peanut butter, and avocado pudding
  • Avocado mac and cheese

Is avocado consumption safe for everyone?

Going all crazy over avos? Just be sure not to have so much of it that you are neglecting other healthy fats in your diet. It's always reasonable to eat 1/2 to one avocado a day.

As we said in the beginning, it's a healthy food you can add to your daily diet. The various vitamins, minerals, and healthy fat present in this creamy fruit can improve your overall health and prevent many diseases, including life-threatening cancer.

But, if you ask us the question 'Are avocados safe for everyone?', we can't say a 100% yes. According to studies, some people may develop allergic reactions to avocados.

What is avocado allergy?

An allergy to avocado is rare, but those with a latex allergy may experience allergic reactions to fruits, such as avocados, kiwis, bananas, etc. There are two types of avocado allergy.

The first type is oral allergy syndrome. This type of allergy usually affects the mouth and throat. You could develop oral allergy syndrome if you are allergic to birch pollen. Fruits and veggies that grow near pollen can cause an allergic reaction in people sensitive to pollen.

The second type is latex-fruit syndrome. This type of allergy causes reactions such as stomach cramps, headaches, or more severe symptoms, like a severe allergic shock. In latex-fruit syndrome, the immune system tends to attack the fruit proteins similar to that of the allergy-causing proteins in the latex.

So, what do you think? Are avocados healthy? The answer is a resounding yes! Avocados are jam-packed with nutrients and minerals that are essential to our health. They're also delicious and versatile, so add them to your next meal and enjoy the benefits of this amazing fruit.

We hope you found this post informative and that it has inspired you to go out and buy yourself an avocado (or a dozen of them). And if you still have questions about avocado nutrition or its benefits, let us know in the comments; we'd love to answer them!

We hope you found this post informative and enjoyed learning all about avocados!

 

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