Avocado : Nutrition and Benefits

Have this amazing fruit as a part of your diet to get the nutrients and their super benefits.

Avocado Nutrition and Benefits

 

Avocados are buttery – creamy fruits that have great nutritional value and benefits. They are wonderful sources of good fats that help in lowering the risk of cardiovascular diseases. Not only are they great to eat, help in weight loss as well as weight gain (depends on the way they get eaten) but also are extensively used in making facial and hair masks for nourishing the parched skin and hair.

Avocados are a perfect recipe for health. Let’s have a look at the nutrients that this awesome fruit has to offer :

AVOCADO NUTRITION CHART

Amount per 100 gms
167 Calories
Carbohydrates 8.6 gms
Proteins 1.9 gms
Fats 15.5 gms
Vitamins Vitamin C, B6 and E (Major)
Vitamin A, E and K (Minor)
Minerals Potassium, Magnesium (Major)
Iron, Folate, Calcium (Minor)

The Good

  • Avocados derive their calories from good fats since they have a higher percentage of mono-saturated fatty acids which are beneficial for the heart.
  • Compared to other plant based foods, avocados are richer in fiber thus, contributing in weight loss and metabolic health.
  • These are good sources of Vitamin K which is essential for bone health.
  • The presence of Lutein and Zeaxanthin, the antioxidants that contribute to benefit the eye sight, makes avocados a sought after fruit.
  • Folate, an essential mineral for pregnant women that aids in brain and spinal cord development of the foetus is found aplenty in avocados. Hence, a consumption of small to moderate quantity is advised during pregnancy.

The Bad

  • Before consumption, make sure you are not allergic to avocado. There have been cases where itching of lips, mouth and throat happened after consuming an avocado.
  • Avocados are rich in Vitamin K which is a potent nutrient for blood clothing. Hence, individuals with heart ailments taking blood thinners like Rivaroxaban & warfarin need to pay an extra attention and balance their intake of sources of Vitamin K including avocados. 
  • Too much avocado consumption can lead to an upset stomach.
  • Try to avoid Mexican avocados as they contain estragole and anethole that have been tested to have carcinogenic reactions and damage liver.

Best Time To Eat 

  • Any time between morning to late noon, but evening and post evening is not recommended.

Recipes

  • Avocado Salads, Shakes, Guacamole, Hummus,  etc

 

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