Nutrition

green avocado fruit lot

Proven Health Benefits of Avocado

Before you delve into the article, I must let you know that there are affiliate links throughout the article. If you click any of these links and make a purchase I will be paid a commission at no cost to you. Happy reading.

Avocado is a fruit that is rich in healthy fats, but does not contain carbohydrate. There are many studies that show, Avocado to have great health benefits. The following health benefits of Avocado are supported by scientific research.

Undoubtedly, Avocado is highly nutritious. Avocado (Pear) is the fruit of the Avocado tree, scientifically known as persea Americana. Avocado Pear is added to many dishes not only for its texture and flavor but its high nutrients.

It is understandably why the fruit is very popular among health conscious folks, who referred to avocado as a super food. Those who know the health benefits of avocado could do no less than add the avocado to the list of super foods.

The Avocado fruit is of veering sizes and shape, it has colours of green and when ripe the colours is purple and brownish green, or bright green, some avocado pear skin appeared to be delicately soft when ripe, some others are of a rough shiny texture.

When Ripe

However, you can know the fruit is ripe as you touch. To eat the fruit, you may use a knife to cut it circular or in pegs. When it is cut in pegs you would first, cut away a small portion of the stem, then slice from stem to bottom.

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Remove the peg and strip off the skin with your hand. Or cut in half from stem to bottom using your hands to divide it into two parts. You will notice that the seed stays in one half, you should remove the seed as it cannot be eaten.

If you cut the fruit circular, you can remove the seed with your hand or turn the portion holding the seed downward allowing the seed to fall out. You might want to use a spoon to remove the delicious nutritious mild creamy green flesh from the skin.

Some Properties of Avocado

Vitamin K

Folate

Vitamin C

Potassium

Vitamin B 5

Vitamin B 6

Vitamin E

With an addition small amounts of Magnesium, Manganese, copper, iron, zinc, phosphorous, vitamin A, B 1(thiamine), B 2 (riboflavin) and B 3 (niacin).

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There is no cholesterol nor sodium in the Avocado fruit. The fruit is low in saturated fat. The avocado contained more potassium than bananas. Potassium is the nutrients that helps to maintain electrical gradients in the body’s cells, thus it serves many important body functions.

Several studies have shown that having a high intake of potassium reduced blood pressure, which is a major risk factor for heart attacks, stroke and kidney failures.

The Avocado Pear is loaded with heart-healthy ingredients. One such is, Monounsaturated Fatty Acids. Avocado is a high-fat food. Over seventy-five percent of the calories in Avocado are from fat, thus Avocado is one of the fattest plant foods in existence.

However, the fat in Avocado is not just any fat. Avocado fat is mostly oleic acid, that is a monounsaturated fatty acid that is the major component of olive oil which is believed to be responsible for some of its health benefits.

Oleic Acid has been active to reduced inflammation and have beneficial effects on genes linked to cancer. The fats in Avocado are resistant to heat-induced oxidation, thus making Avocado a healthy and safe food choice.

Fiber

Fiber is another nutritional property that Avocado richly possessed. It’s indigestible plant matter that contributes to weight loss, also reduce blood sugar levels and is linked to lower the risk of many diseases that attacks the body.

Soluble Fiber is the fiber that feeds the friendly gut bacteria in the intestine, which proves very important for optimal body function. Thus fiber have important benefits for weight loss and metabolic health.

Cholesterol and Triglyceride Levels

Heart disease is well known as the most common cause of death in the world. Blood pressure, inflammatory markers, cholesterol and triglycerides among others are subdued by eating adequate amount of Avocado.

Eight studies have shown that Avocado can:

(1) reduce total cholesterol levels significantly.

(2) Reduce blood triglycerides by up to twenty percent.

(3) Lower LDL cholesterol by up to twenty-two percent.

(4) Increased HDL cholesterol by up to eleven percent

One of the studies reveals that inclusion of Avocado in low-fat vegetarian diet significantly improved the cholesterol profile. Many studies have shown that eating Avocado pear can improve heart health significantly.

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People who eat Avocados are healthier than those who do not eat Avocados.

There is a study that looked at the dietary habits and health of people who eat Avocados. Those who consume Avocado were found to be much healthier than those people who did not eat Avocado at all.

Those who did not eat the fruit were at risk and likely to have metabolic symptoms that are major risk factor for heart disease and diabetes. Compared to those who ate avocado regularly, weighed less, had a lower BMI and significantly less belly fat. Their level of HDL (good) cholesterol was higher.

Absorbing Nutrients from Plant Foods

If you are taking in nutrients your body should be able to also absorb these nutrients by removing them from the digestive tract into the body cells, where they are used for various body functions.

Always remember that some nutrients are fat-soluble, they need to combined with fat for active use. Here are some fat-soluble vitamins:

Vitamin A

Vitamin D

Vitamin E

Vitamin K

These are fat-soluble vitamins just how carotenoids are antioxidant. One study has shown that adding Avocado or Avocado oil to your salads

Can increase antioxidant absorption. Not only is Avocado highly nutritious but, it can drastically increase the nutrients value of other plant foods that you are eating.

Giving you some reasons to always add a healthy fat source to your vegetables, to ensure that you get all the health benefits into your body and the nutrition don’t go to waste.

Antioxidants that Protects the Eye

Not only do Avocado increase antioxidant absorption from other foods, they are also rich in antioxidants. Including carotenoids lutein and zeaxanthin, which are incredible important for eye health.

Study reveals that they are linked to drastically reduced risk of cataracts and macular degeneration, which are common in older adults. Thus making Avocado beneficial to your eye health in the long term as well.

It is important to know, that Avocado is a one of the fruits that is most common during the summer and Autumn months, coincidentally, one might find some species of the fruit throughout the year.

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Note; once the fruit is ripe, it is time to be eaten. It cannot be stored; I had not seen it processed in can as some other fruits are preserved by canning. Some expert is needed to pursue its shelf life, to see whether it can be preserved by canning.

I am Dorcas. Avocado Pear is one of my favorite fruits; I want to hear from you. Please share your experience about the fruit in the comment section below. I will reply to you. Remember to share.

  1. I will have to confess that your post here certainly has educated me, before I read this post I had no idea that avocados were so beneficial to our health, I do have some health problems, for instance my blood pressure is high, I have osteoarthritis, high cholesterol and blood sugar, I have been taking care with my diet and trying to stick to healthy eating, I am always on the lookout for simple, inexpensive foods that may be beneficial for me and now thanks to you I will be adding avocados to my list. 

    • Hello Russ; thanks for your comment. You have found a gold mine by landing on my website. Time is often an issue but if you can find the time to go through the contents of this website, you will find foods for every ailment that you are struggling with.

      Dorcas

  2. Hi Dorcas

    I like to eat avocado and like the taste of them. The only major drawback is that they really quickly go off once the fruit is ripe. The health benefits of avocado have been banded around for a number if years, where the opinion constantly changes. One time it has good fats, other times it has too much calories. The medical profession does change its mind often. I believe that avocados can be used as part of a balanced diet with no problems.

    Is there an easy way to stop avocados from ripenning too quickly?

    Thanks

    Antonio

    • Hello Antonio; thanks for your comment. Because we do not know how to extract anything from the Avocado fruit we can ensure to eat as much as possible when they are ripe as there is no known way to store the ripe ones.

      I have found out that there is a knowledge war among some health professionals when it comes to foods and their health benefits. I experiment with foods on myself.

      Dorcas

  3. Avocado is a popular ingredient in a lot of raw food recipes, and it looks like with its high fat content, it would also be good for a ketogenic diet. Avocado oil is considered one of the healthier oils to cook with. It goes to show that there are plenty of healthy fats, contrary to what many people have been led to believe.

    • Hey Cpascal; thanks for your comment. It will not matter in what diet one consume Avocado, the fact that it is consumed is the right thing to do. The oil is among the best. However, I had not seen it in my area. I saw it for the first time today when I search Amazon. The price is reasonable.

      Dorcas

  4. Thanks, Dorcus for all the great information on avocados. I would eat them daily if I had them that often. I didn’t know they were really so healthy, I just love the taste. I am glad because now I can eat them and feel I am doing my body a favor. 

    Blessings,

    Lynda

    • Hey Lynda; thanks for your comment. I am glad to know that you want to do your body favours.

      You know Lynda; many times we have the foods that can ward away body ailments and diseases and we do not consume them much or at all because we do not know their value. 

      Dorcas

  5. Very informative article, Dorcas! I am especially interested in potassium content of avocados, since I was cramping years ago after a tennis match in extremely hot weather and bananas rescued me. It is nice to know that avocados have even more of that mineral.

    The oleic fat content is another plus.

    I am heavily into health and fitness, primarily via exercise. My knowledge of nutrition is limited and I am not a cook. So…I would like to follow your posts to learn more about nutrition. About all I do now is count calories.

    Great article!

    Richard 

    • Hello Richard; thanks for your comment. I am glad that you found my blog informative. I find it hard to withhold this helpful information that people can use to keep themselves healthy. 

      That is why this site is so full of healthy information about the foods that are packed with nutrients.

      Exercise is another healthy habit for people to follow. I like that.

      Dorcas

  6. I love the versatile avocado! I am so glad I read your article, as it gave me even more information about it. I do have a question, how many avocados do you think a person could eat each week? I like to limit the number to about 1/2 per day, but that is mostly because of the cost here where I live. Is it safe to eat that much per day or can a person eat more than that. I used to eat one per day, but I worry about the fat.

    Thanks for the great article!

    • Hello, Karin; thanks for your comment. I am not sure there is a limit on the amount to be eaten per week. I ate one large one every day. I don’t have to buy it.

      I simply walk up my staircase onto my roof and collect the drop ones, as the limbs have nowhere else to go but on my roof. People in and around my area come to my place and get Avocado Pears. 

      They are expensive everywhere they are sold. But if your yard is big enough you may plant a seed when you buy next time. Just place it in the soil it will grow.

      Dorcas

  7. I love avocados so I am delighted to read your detailed information about the nutrition health benefits of this rich fruit and superfood. 

    Your point that there is neither cholesterol nor sodium in avocados caught my attention. You also mentioned research reports that stated that we can reduce our cholesterol levels by eating avocados.

    I was also elated to learn that it has a lot of heart-healthy ingredients and fiber. 

    Thanks for this vital post worth sharing.

    • Hey Chris; thanks for your comment. I ate at least one large Avocado Pear every day when it is in the season, like now. I have my own pear tree at the back of my house. 

      It is the knowledge that it helps to lower cholesterol why I ate it so much. I have no more symptoms of high Cholesterol since I embarked on eating the fruit so rigorously.

      Dorcas

  8. It is great to know the vital constituents of Avocado. You mentioned that it contains more potassium than banana. The fact that it contains no cholesterol and sodium makes it the ideal fruit. I shall take a look at the product oil. Please, can it serve as cooking oil? 

    Avocado is really rich in a lot of nutrients and we need to stay healthy. Thank you so much for providing this information. I never knew avocado was this rich. I also heard that it is good for pregnant women. Thanks for sharing.

    • Hey Temidayo; thanks for your comment. The Avocado Pear is one of many health-building fruits that many people pay the least attention to. Maybe a lack of health awareness is the cause.

      Yes, the oil in the gallon jug is cooking oil. Yes, pregnant women are safe eating Avocado Pear.

      Dorcas

  9. I never had any idea that avocado was so good for you. It’s full of good nutrients and can have such wonderful effects on the body. The problem is that I hate the taste of the avocado. I have tried cutting it up into a salad and making guacamole dip but I detest the taste. Do you happen to have any recipe that would cover up the taste of it ? Are there any ways I could get the nutrients from the avocado without having to eat them ?     You have a very nice looking and informative website. good job.

    • Hello WSwartz; I know that not everyone will go with the taste of Avocado Pear because it has no sugar in it. However, there are many ways to make comply with your taste.

        I saw people adding seasoning and rolling in flower and frying the Avocado Pear and from a distance, it smells good. While there are some who used posterized milk to blend Avocado pear and said it is delicious.

      But I personally never do anything to my Pear. I simply slice and eat. And I enjoyed it much that way.

      Thanks again

      Dorcas

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