Avocado Health benefits, side effects, and facts

Avocado: Health benefits, side effects, and facts

Avocado is pear or round shaped green and black color, creamy and highly nutritious rich fruit grown in warm climates from the avocado tree, also which is scientifically known as Persea Americana.

These days, avocado has become an incredibly popular food among health-conscious people. It is often referred to as a superfood, which is not surprised by its health qualities.

Avocados are very nutritious and contain various types of fatty acids, including 20 different vitamins and minerals.

The yellow-green meat inside the fruit is eaten, but the skin and the seeds are left.

Hence they are highly nutritious and contains many healthy nutrients they have some health benefits of eating avocado fruits.

Also read: Pomegranates| Health Benefits| Facts| Nutritional Values

Here are some of the health benefits of avocado:

Heart health

Avocado contains about 75-80% of healthy fats like monounsaturated oleic fatty acids in them which help to maintain heart health.

A natural plant content called sterol in avocados contains 23 mg per ounce of beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been observed to help maintain healthy cholesterol levels.

By eating avocado, LDL and HDL cholesterol levels, as well as blood triglycerides can also be controlled.

Healthy digestion

Avocados are filled with soluble and insoluble fiber nutrients that help in your digestion process.

These types of fibers are very important for digestion because they bulk the stool and help ensure the easy way of food through the intestinal tract.

It contains about 8% of fiber according to their weight when compared with other food items which make avocado an important food for digestion.

Eating foods containing natural fiber can prevent constipation, maintain a healthy digestive system.

Bone health and osteoporosis

Vitamin K is the main ingredient present in avocado that is essential for bone health.

Half of the avocado offers about 25 percent of vitamin K as per daily consumption requirement.

It also contains zeaxanthin and Lutein which helps lower the risk of osteoporosis and improving bone mineral density.

Anti-inflammatory property

Avocados are rich in anti-inflammatory properties and a good source of omega-3 fatty acids, which helps to relieve arthritis and joints pain.

It also contains phytosterols, a plant hormone which helps to keep swelling under control and polyhydroxylated fatty acids (PFA), which helps to reduce inflammation in our body.

Improves vision

Avocado helps keep your eyes healthy.

They contain carotenoids, which help protect your eyes against glaucoma, eye-related diseases, and macular degeneration. These conditions are often due to free radicals which accumulate in the eyes tissues.

The antioxidant activity of these particular carotenoids in avocados neutralizes the effects of those dangerous free radicals.

Zeaxanthin and Lutein both of these nutrients help to maintain good eyesight, night vision and reduce damage to ultraviolet light.

Monocyanated fatty acids in avocado help in better absorption of soluble antioxidants in beneficial fats such as beta-carotene.

Kidney health

Avocados are a good source of potassium.

It is important to make sure that potassium levels are maintained because it can also be dangerous for the heart.

Potassium is a major aspect of maintaining fluid balance through the cells and organs in our body. This balance of fluid is also important for the functioning of the kidney, which handles the circulation of fluid and toxic substances through the body.

Studies show that the consumption of high potassium is associated with low blood pressure which is a major risk factor for heart attacks, stroke, and kidney failure.

Weight loss

Avocado helps you lose weight.

High fiber content and fewer carbs present in avocado can help you lose some extra weight.

Fiber takes a long time to digest which makes your body fuller for a long time and prevents you from extra eating.

Metabolism plays an important role in food processing when metabolism slows down it changes the extra food in to fat in our body.

Avocado increases the metabolism in our body that helps to reduce extra weight or fat in our body.

Skin care

Many people use avocados to prepare skin masks.

In Avocado, two organic compounds beta-carotene and lycopene are found which helps to improve the health and tone of your skin and eliminating the signs of aging before prematurely.

It also enriches the skin which is dry, fasten or damaged. They are also involved in many types of cosmetics due to their ability to nourish the skin with essential vitamins and minerals.

Side effects of avocado

  • These side effects are only applicable if too much avocado is consumed.

  • If an avocado is consumed in too many amounts it can cause allergic reactions such as itching in the mouth and swelling in the tongue.

  • Excess of avocado consumption may lead to blood thinning.

  • Upset stomach or gastrointestinal irritations.

  • If avocados are consumed in large amounts it may absorb cholesterol from your body.

  • Many people consuming too much avocado faced adverse effects such as flu, nausea, gastrointestinal disorder, vomiting, migraine, fever, drowsiness, etc.

  • Avocado is not recommended for eating during pregnancy and breastfeeding which can reduce milk production and can also damage the mammary gland.

  • People with irritable bowel syndrome are advised not to eat foods such as avocado because it can cause gas, cramps, swelling, constipation or stomach ache.

Facts of avocados

  • Avocado is climatic fruit like a banana that fruit grows on a tree but ripe off the tree.

  • There are over more than 500 varieties of avocado in the world.

  • Avocado is known as “alligator pearl” in colloquial language because it has a similar appearance in its shape and skin.

  • The word “avocado” is derived from the Aztec word “ahuacatl“, which means testicle perhaps due to the similarity between the fruit and body part.

  • According to Guinness World Records, one of the world’s heaviest avocado weighed 2.18 kg or 4.84 pounds.

Also read: 9 Impressive health benefits and facts of apricot

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