Is Avocado A Superfood?
Is Avocado a Superfood? Well, yes! Today, we will talk about a superfood, or should I say a super fruit: Avocado. This article will explain to you everything you need to know about the superfood avocado in the simplest language possible. Why is avocado a superfood? And why we should consume (but not overconsume) it?
You better read this article on an empty stomach because I promise you, after reading it, you may have the desire to eat Avocados.
What is Avocado and where is it grown?
Avocado is the name of both a tree and its fruit. It’s a pear-shaped green-colored one-seeded berry. It’s nuttier and creamier in taste and that’s why it is also called ‘Makhanphal’ in Hindi. Makhan means butter.
Avocado is known by different names in different places in India. I have already shared what it is called in Hindi. Other than that, it’s called ‘Venna Pandu’ in Telugu. In Marathi, it is called ‘Alpukat’, and so many such unique names. The reason for the different names is that nowadays, Avocados are grown in different places.
Basically, Mexico is the largest producer of Avocados. Other than Mexico, the USA, West Indies and India also cultivate avocados. In India, Avocados are cultivated mainly in the south.
Avocados do well in warm temperatures. They require moderate humidity and can tolerate hot temperatures once trees are established. So, that makes it suitable to grow in the diverse weather conditions of India.
Trees grow up to 20m tall and start giving fruits after 5-6 years of plantation. Avocado trees require watering twice a week, so that’s something manageable. A full-grown tree gives 100-500 fruits of size range 7-20 cm. So Just imagine what will happen if you have 1000 avocado trees.
How is Superfood Avocado consumed?
Other than simply eating the fruit, Avocados can be consumed in so many different manners. You can eat it as a salad or make a smoothie out of it or simply make an avocado soup.
Milkshakes, desserts, ice cream and buttermilk (chaaz) are very famous in the Philippines, Brazil, Indonesia, Vietnam & southern India. While learning more about avocados, I came across an interesting “Avocado chat” (an amalgamation of different food items). I would love to share its recipe with you in near future. But till then, you tell me how you like your avocado.
Why is Avocado a Superfood?
Is Avocado a Superfood? Why Avocado is good for you? I think this is the thing you wanted to know. You better be ready with your avocado, cause the list of benefits is huge and you may feel hungry after reading it (It’s my job to care for you).
Here we go:
The avocado keeps the heart-healthy
American heart association conducted a study (or rather observed) on 11,000 women and men for 30 years and found that a higher intake of avocados is related to a lower risk of cardiovascular diseases.
Avocado has beta-Sitosterol, which lowers bad cholesterol and encourages a healthy heart. A typical avocado has 132mg of beta-sitosterol.
Superfood Avocado is high in potassium
Superfood avocados are very high in potassium. A single avocado has 300-500 mg of potassium, that’s a lot more than bananas. Potassium ensures smooth nerve and muscle functioning.
Avocados keep the eyes healthy
Superfood avocados have antioxidants, Lutein and Zeaxanthin (I swear I don’t know how to pronounce them) which are known to be very good for eye health. Lutein and Zeaxanthin prevent cataracts and macular degeneration.
Superfood Avocado is high in fibre
Avocados are high in fibre, which is a good thing, I assure you. Fibres are good for stomach health, controlling blood sugar levels and also aid in weight loss. I want to tell you more about fibres, but I still have to share the other benefits of avocados.
Avocado is great for pregnant women
As avocados are high in potassium, fibres and folate, it is known to be great for pregnant women. Consuming avocados means better birth outcomes, good maternal health and better quality of breast milk.
Now ladies, if you are pregnant, I suggest, you ask a doctor whether you can eat avocados and what quantity is good for you. Also, apprise me about it. I always appreciate the info.
Avocados contain a high amount of Folate
Folate is helpful to maintain your brain’s feel-good chemicals, Dopamine and Serotonin. These hormones maintain a happy mood. Avocados care for you and if you eat them daily, you will be happy, that’s a guarantee.
Superfood Avocado is rich in oleic acid
Oleic acid- an omega-9 fatty acid, is linked to improving cognition. Avocados are a great source of oleic acid and it helps in enhancing memory.
Oleic acids are also great for heart health but should be consumed in moderation.
Avocado improves skin condition
Carotenoids (another weird name) present in avocados reduce UV-induced inflammation of the skin and work against skin damage. Avocados also contain Beta-carotene, which keeps skin and hair healthy and shiny.
If you ever find a lotion or cream in the market that contains avocados, don’t just eat it. Use it on the skin and protect your skin. You can blend avocados at home and apply them directly onto the face.
Avocado improves oral health
Antioxidant flavonoids present in the butter fruit kill mouth bacteria and prevent tooth decay. This fruit is very good for children with new teeth.
You can use avocados in paste form and massage them on the teeth daily. This will keep your teeth healthy. Make this paste for children with new teeth.
Avocados prevent neurodegenerative diseases
Diseases like Alzheimer’s and Parkinson’s can be prevented with the regular consumption of avocados. Studies have shown that wide varieties of bioactive nutrients present in avocados prevent and cure these types of diseases.
Superfood Avocados keep your liver healthy
Moderate consumption of avocados daily keeps your liver healthy. It helps in taking the toxins away from the liver.
Avocados can help fight cancerous cells
Avocatin-B, a compound derived from avocados, can help kill cancerous cells. It requires more research and studies, but another possible benefit can be added to the list.
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The nutritional content of Superfood Avocado
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Now let’s see what 1/2 avocado or 100 gm contains:
- 100 gm of butter fruit contains 114 calories.
- 6-8 g carbs
- 2g protein
- 14.7 g total fat
- 6 g fibres
- 0.8 g sugar
- 485 mg potassium
- 30 mg magnesium ( a great source of electrolyte)
- 10 mg of vitamin C
The problem with Avocado
I don’t know how well avocados are doing in your country. But, in the Indian market, these are not as accepted as they should be. There are various reasons for it. The major reason is availability. Although avocados are a superfood and now India also cultivates them, but still they are not easily available in the market. Many people don’t know about them. I think these fruits will get acceptance as kiwis and dragon fruit have got.
Another problem associated with them is pricing. These fruits are awfully expensive. Not everyone can afford them.
One more reason is tough competition. There are 20 varieties of fruits available in the market right now. These fruits may not give similar nutritional value but are easily available and are more accepted. India sees the rule of different fruits in different seasons. Right now (as I’m writing this blog), mangoes are dominating the market. You can hardly see anything else other than the mangoes, and that too of 10 different varieties.
I personally think that Amla is the toughest competitor of Avocado (and both start with A, A= amazing). Amla or Indian gooseberry is widely available in winter and is packed with tons of similar qualities to avocados. Amla is cheaper than avocados and is accepted in Ayurveda as well. Just like avocados, they can be eaten in various ways.
But, don’t worry, This blog is still about avocados and we will do fruit wars sometime later. Although, you can still tell me what’s your favourite fruit.
Side effects of Avocado
I have shared the benefits of Superfood avocado. I have also shared how it is eaten and what is its nutritional content. But my job is not over yet. The most important thing I need to tell you is the side effects. You may wonder how this fantastic fruit can be dangerous to anyone. Well, the side effects don’t work on everyone and a few people can see certain changes in them.
People with pollen-food sensitivity syndrome may suffer some allergic reactions like twitching, itching, rashes, and swelling.
People allergic to latex can also have rashes, itching, and vomiting if they take too many avocados.
In certain cases, it’s not advisable to eat avocados during migraine.
Avocados are one of the high oxalate foods so people with kidney stones must be cautious.
I guess, I have become your favourite blogger already and I really think that puts me in a position to provide credible information. Eating avocados is great but don’t eat them too much. 1 avocado a week will give your sufficient results.
This blog was lengthy I know. But I hope I have given you enough information on why you should try this amazing fruit. If you haven’t tried it yet, then try it and let me know. You can drop your valuable comments on the Instagram page of Healthieyoo. Also, tell me how you use avocados. Do you simply eat or do you make something special with it?
That’s it for this blog. Keep smiling.
Devang Upadhyaya
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