Avocado is an exotic fruit that grows on trees grow in the tropical and subtropical zones of our planet. It is also called the “alligator pear” because of its dark green skin, and it looks like a pear. Doctors and Nutritionists recommend this fruit to people with diseases of the cardiovascular system, gastrointestinal tract, and many others. It contains more than 20 vitamins and nutrients essential for the human body. So what role it plays, and what are its benefits?
Vitamins and Minerals:
Avocado is an excellent source of vitamins A, C, E, K and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, zinc and potassium, copper, tocopherol. It also contains lutein, oleic acid, folic acid, beta-carotene, and omega-3 fatty acids. These vitamins and minerals play an essential role in keeping the body healthy.
It can soften, smooth out wrinkles, moisturize the skin, can shrink pores, and increase the elasticity of the skin, making the skin more delicate, fair, and firm. Vitamin E and the unsaturated fatty acids present in it can be very useful in nourishing dry skin. Thanks to the high amount of vitamin E and fatty acids, it is ideal for treating any age-related skin problems. The oil extracted from it is rich in nutrients, rich in vitamin E, magnesium, linoleic acid, and essential fatty acids, which helps to strengthen cell membranes.
Also Read: Benefits of Bitter Melon
Even though the calorie content of this fruit is quite high (160 kcal per 100 grams), it still helps you to lose weight. It contains a large amount of dietary fiber and unsaturated fatty acids. After eating, dietary fiber will absorb a large amount of water in the stomach and reduces the appetite and creates a feeling of satiety. The unsaturated fatty acids in it can promote the metabolism of saturated fatty acids, reduce the formation and accumulation of fat, and play a role in assisting weight loss.
Avocados are rich in unsaturated fatty acids. Eating it in moderation will have a positive effect on weight loss. Excessive consumption will have the opposite effect.
Improves heart health
People with heart problems can consume avocadoes to get relief. The monosaturated fatty acids in it can control the blood pressure and help to maintain low blood cholesterol. It contains oleic acid (monosaturated fat), which can eliminate bad cholesterol. It can purify the blood by removing harmful substances and preventing the formation of plaque. Potassium contained in this fruit contributes to the proper functioning of the heart. Studies have shown that regular consumption of this fruit can effectively reduce the risk of heart disease and heart attack.
Promotes Eye Health
Avocadoes are rich in vitamin A, E, B2, and carotenoids such as lutein and zeaxanthin, which effectively improve eye health. These carotenoids help to protect eyes from age-related degeneration, cataracts, glaucoma, and macular degeneration. The antioxidants in avocadoes will help to improve eye health by providing comprehensive protection for the optic nerves and give you healthy eyes.
Avocado is rich in dietary fibers that can aid and speed up the digestion process in the body. These fibers stimulate the secretion of digestive juices, intestinal fluids, which significantly facilitates the digestive function of the gastrointestinal tract and contributes to better absorption of nutrients from food. The insoluble fibers in this fruit keep the digestive system functioning and prevent constipation.
We have just seen the 6 impressive health benefits of this amazing fruit. Now we will see the side effects. It is not good to overeat any fruit, vegetable or food only because it has many benefits. Sometimes they can cause you health problems too.
Eat avocado in moderation:
As we said above, avocado has a particular weight-loss effect, but this effect is only useful when consumed in moderation. The amount of fat in it is high. If you overeat, these unsaturated fatty acids will be converted into fats and accumulated in the body and cause obesity.
Should not consume during pregnancy and lactation:
Doctors and experts do not recommend eating avocados during pregnancy and breastfeeding. It can reduce the production of breast milk. Eating it will not only cause side effects to you but your baby too. The baby will have an upset stomach if the mother is consuming avocados.
Eating too many avocados will lead to diarrhea. It contains dietary fibers, which can promote digestion and helps to get rid of constipation. But overeating it will give you spasm, sharp pain in the stomach, and diarrhea.
How to choose and store avocados?
Unripe avocado will give you a hard feeling. The ripe avocadoes will feel soft on touch. But if it is too soft, don’t buy it. If you mistakenly bought unripe avocado, don’t worry, wrap them in a paper and leave them in a warm place. They will be ready in 2-3 days based on the initial condition. This fruit has strong antioxidant properties; therefore, you cannot store them for a long time. If you cut avocados, they will oxidize and lose color quickly. So eat them as soon as you cut them. Ripe avocados can only be stored for 2 to 3 days and a week if stored in the refrigerator.