Avocado: Nutrition and Health Benefits

Avocado is widely acknowledged as a superfood owing to its rich nutritional profile. They are mild-flavoured, single-seeded, large berries that offers an array of health benefits. Including avocado in the diet can help promote general health and vitality. It is good for the eyes, heart, digestive system, and skin health. Read on to know more.

Nutritional Details

Avocados are packed with nutrients. They are rich in healthy fats, fibre, potassium, and vitamins like C, E, K, B6, B12, and B4. They’re also low in carbs and antioxidants.

Nutritional content in an avocado of approx 200gms is:

• Calories: around 320

• Total Fat: approx 30gms

• Total carbohydrates: around 17gms

• Sugar: less than 1gm

• Protein: around 4gms

• Saturated fat: approx 4gms

• Monosaturated fat: around 20gms

• Polyunsaturated fat: about 4gms

• Cholesterol: None

• Sodium: Almost none

Just remember, moderation is key due to their calorie density.

Health Benefits of an Avocado

Some of the major health benefits of avocados are:

1. Maintain heart health

Beta-sitosterol, a naturally occurring plant sterol found in avocados, may help lower the level of bad cholesterol in the body if consumed regularly. This may eventually lower the chance of hyperlipidaemia or atherosclerosis, which can result in heart disease.

2. Excellent for vision

Including avocados in your daily diet is good for the eyes. They are rich in beta-carotene and antioxidants, both of which are good for vision. The significant vitamin A content in avocados also lowers the chance of macular degeneration, a condition that occurs with age.

3. Controls blood pressure

Avocados are rich in minerals, particularly sodium and potassium. These fruits can help maintain normal blood pressure and thus reduce the chances of angina or a stroke.

4. Lowers depressive symptoms

This fruit contains folate, which may help manage depression. It may aid in preventing homocysteine accumulation, which may affect the brain's cognitive function. Folate helps regulate the mood, sleep cycles, and migraines.

5. Enhancing the process of digestion

Avocados have a lot of fibre. Consuming natural fibre-rich foods can help to keep the gut healthy, support digestion, and avoid constipation.

6. Antibacterial activity

Studies reveal that the berry and its seed have antibacterial and antifungal activity. Thus, avocados may support the body's defence against certain pathogens.

7. Maintains glowing skin

Avocados might be a natural remedy for the signs of ageing. A rich source of vitamins E & C, avocados protect your skin from damage resulting from the harmful impact of free radicals. Thus, avocados can produce a natural glow on your skin.

8. Assists in weight loss

One of the most well-known health benefits of avocado is its reported ability to aid in weight loss. The dietary fibre content in the berries makes you feel fuller for a longer time and thus reduces the calorie intake. This helps you manage your weight.