Nowadays, the food we consume regularly does not contain the essential proper nutrients. So due to this, there are so many diseases occurred in our body.
In order to balance the diet with proper essential nutrients, Avocado is used. Avocado is a fruit which is generally large in size and spherical in shape. The outer surface of the fruit is made up of the black or green in color comprises of softness, single seed larger in size, and a pulp. It is also called as an alligator pear. The term Avocado is originated from the Central Mexico of South.
Based on the botanical terms it belongs to the family Lauraceae. Basically, the avocado is a self-pollinated which is propagated in the process of grafting. Grafting is considered as a horticulture technique, as it joins the tissue in the plants to grow together.
Avocado Nutritional Value & Facts:
As, we all know that Avocado is very much rich in nutritional values such as Energy, Minerals, Carbohydrates, Vitamins, Fat, Proteins etc.
Based on the avocado serve, it is moderately rich in specific vitamins such as vitamin B and K. It also contains the phytosterols and carotenoid. The diverse number of the fats is available in the typical avocado.
Generally, in avocado energy, 75% of the fat comes out in the form of the unsaturated fat which has an acid named oleic.
In avocado, the basic saturated fat content of the body is 14%. The term saturated fat is the chain is mainly comprised of a single bond which is predominant in nature. It is mainly made up of smaller molecules namely glycerol and fatty acids. Most of the fat contains the carbon bands associated with them.
The avocado oil is very much essential in the process of cooking such as salads. It can also be used as cosmetic products and soaps.
Amazing Health benefits of Avocado Nutrition
Here, we are going to discuss briefly the amazing health benefits of the avocado.
- Anti-inflammatory in nature
- Avocado- as an antioxidant
- Regulation of Blood pressure
- Weight loss
- The important source of folate
- Helps in Digestion
- Improves Vision in an eye
- Remains healthy skin
- Prevents Cancer
- Relieves Arthritis
- Increases fiber
- Liver Care
- Prevents Bad Breath
- Kidney Health
- Skin and Hair Care
Anti-inflammatory in nature
Generally, the term avocado is considered as anti-inflammatory properties which are helpful in reducing the pain, produced in arthritis. It is mainly comprised of the omega- 3 fatty acids, which helps in lubrication of the joints and relieves the pain produced in the joints.
Based on important resource published in DK, the book named “Healing Foods” influenced that the fat content produced in the fruit is generally unique.
The inflammation becomes control due to hormones of the plant includes stigmasterol, camp sterol, and phytosterols.
Avocado- as an Antioxidant
Generally, the fruits and vegetables are considered as an antioxidant substance, which is helpful for us to prevent the cells from the effect of the free radicals. The term free radicals have the risk of damaging the cells, as it may cause heart disease, cancer.
Some of the researches have been proved that the regular intake of the fruits and vegetables helps in lowering the risks of diseases in the body as an antioxidant are abundant in nature.
It also includes some antioxidant substances such as lutein, beta-carotene, selenium, lycopene, and Vitamins. Some of the important vitamins such as A, C, and E are considered. It is very much helpful in reducing the unwanted nutrients being produced in the body.
Regulation of Blood Pressure
We know that the avocado is very much essential in the source of high potassium and low sodium, as it is very helpful in reducing the pressure levels of the blood produced in the body and becomes stable.
Some of the vegetables such as potatoes, dates are rich in potassium helps to normalize the pressure in the body.
Generally, the fiber content in avocado is very high which is mainly used to reduce the unwanted weight content in the body.
Due to this, it gradually reduces the pounds of flesh and helps to keep our body fit. Most probably it is also used for rectifying the cholesterol level in blood.
The important source of folate
Avocados are essential for folate. During the time of pregnancy, the women should consume the avocado daily in their food for the fetal development to remain healthy throughout the pregnancy period.
It helps in building the homocysteine prevented by the folate such that it can be mainly helpful in reducing the depression being produced.
Helps in Digestion
Based on the process of digestion, the intake of the food is being determined or measured. Some cases, it is very much essential in the nutrients namely potassium and fiber as it helps to increase the digestion in the body.
Many years back, the avocado is considered as an important food that is used in the purpose of diet all over the world. The cultivation of the avocado is increased widely in America.
Avocado generally offers very important nutrients such as Vitamin E, healthy fats, Vitamin K helpful for the digestive purpose.
Improves Vision in an eye
In the current situation, everyone is suffering from eyesight problem because of the food that we consume regularly does not contain the essential nutrient, which leads to poor eyesight.
In those cases, the avocado plays a very important role in improving the eyesight. It contains the antioxidants and the beta-carotene that helps in the eye benefits.
The main nutrients are zeaxanthin and lutein that helps to reduce the damage produced from the ultraviolet radiation from the sun, to get rid of the poor eyesight and night vision.
The Vitamin A content is very high, as it is very much helpful in reducing the macular degeneration of the people that are being developed from the old age. There is also contamination of monounsaturated fatty acids that are helpful in absorbing the beneficial fat-soluble antioxidants in the body.
Remains healthy skin
As the Avocados are very much rich in Vitamin C and E, it is very essential to keep the skin very healthy and the glow.
It is helpful in moisturizing the skin very deeply because the avocado secretes the semi-fluid which helps the skin to get hydrated and also helps the muscles and joints to look young in age.
Avocado helps us to protect the skin from rays being exposed from the sun. Research says that polyhydroxylated fatty alcohol is used to reduce the damage caused by the radiation being produced.
It is useful for the treatment of cuts produced in the body. Based on the study, it is scientifically proved that avocado is much extracted to lead a quick growth to the skin cells and also in healing the wounds faster.
Avocado is a major health benefit for the treatment of cancer and also helps to prevent the growth of the cancer cells in the body.
Basically, 70% of the antioxidant content of the avocado is useful for preventing the tumor cell growth. And the extract produced in the flesh causes the growth of the leukemia cells which may lead the destruction.
In western countries, arthritis is considered a common issue mainly found among the people. It contains the carotenoid lutein. Based on the vitamin E content in avocado it helps the anti-inflammatory effects.
Due to this, the regular intake of the diet with the compounds helps us to decrease the risk factors produced in the joint and also for analyzing the damage caused in the early stage of arthritis.
The avocado is effectively rich in the nutrients such as a fiber. It is generally made of soluble and insoluble fiber.
In case, if you find any unwanted growth of the fat such that it helps to reduce the sugar levels in blood and also for the loss of weight.
The most important use of the Avocado is it is helpful for reducing the liver damage produced in the body. The main cause of liver damage is Hepatitis C.
Based on the research study, it is suggested that the avocado is essential for the purpose of boosting up and protecting the liver from the harmful conditions.
Prevents Bad Breath
Sometimes the bad breath is mainly due to the improper digestion of the food and stomach upset. So consuming avocado helps to normalize the breath and make comfortable for us. In this process, “Halitosis “is found.
It can be useful for important for killing the bacteria present in our mouth. It is considered as an antibacterial and the flavor is associated with the antioxidant substance present in the body.
As we all know that the quote resembles “Too much of anything is good for anything”, means if we eat more amount of food I lead to the health issue that is being produced in the body.
In this process, diet is a very important tool which is mainly considered for the main balance such as fluids and minerals, the people who suffer from kidney disorders.
Potassium plays a very vital role in the process f making the major resources that can sometimes provide the danger for a heart. In those cases, the avocado is essential for balancing the regular function of the kidney.
This is considered as a major source for providing the kidney health in a good and a balanced condition.
Skin and Hair Care
People all over the world; prefer the avocado to get rid of the masks that are being produced in the hair. The avocado can be used as a product cream, helpful for the purpose of nourishing the skin.
As it is rich in nutrients, it helps to balance and maintain the healthy skin throughout the day and to get the glowing skin.
Based on the important aspects, it’s very much essential for the hair to become dry and removes the damage produced in the hair. The oil is helpful for the treatment of the plaque psoriasis.
The two most important organic compound present in the avocado are beta-carotene and Lycopene. Generally, these two compounds help to increase the health and also useful for us to have a better tone for the skin as it eliminates the look of old age.
Infographic: Avocado Benefits
Interesting facts about Avocado
- The fat content in this fruit is very high when compared with the other fruits and vegetable. It generally contains the enzymes which are helpful in preventing the fruit from the tree. The farmers notice the growth of the tree for every 7 months very carefully and get the fruit.
- The avocado can be mainly eaten by the giant sloths by the extinction in humans.
- The avocado seed assumes to be in the size of the extinct giant armadillo which is very much useful for facilitating the dispersal of the seeds based on the excretion and the ingestion.
- It is considered a great source of glutathione, which is considered as an antioxidant for the immune system to be healthy.
- The avocado also generally belongs to the same family cinnamon.
- Based on the Taiwan language, the avocado is named as a cheese pear.
- In California, the club named as Avocado of Month Club grows the large quantity of the avocado is picked regularly once in a month, and supplies to all the other parts of the word.
Best ways to consume Avocados
- Fresh Avocado
- Avocado Spread
- Avocado Dip
- Burgers and Sandwiches
The simplest way is cutting half plain piece of the avocado, to add some flavor such as lemon juice to get a sour taste. In some cases, take some amount of the paprika or vinegar for better taste.
The avocado can be mainly toasted in the pan, for the velvety and rich. Based on the other toppings, the cholesterol content is very less for this topping, because it helps for the maintenance of a healthy balanced diet.
Whenever we eat snacks, the chips and the veggie sticks can be slightly dipped into the avocado for the better taste.
Most of the people are fond of eating the salads all over the world. Due to this, the avocado is sliced spectacularly based on the choice of the people. We can create ideas in making the salads and also dressing up on our own.
Burgers and Sandwiches
While the burger is being cooked, the avocado should be fried gently. The patty should be served with the necessary ingredients such as sliced tomatoes, lettuce, and onion.
Based on the health benefits, the avocado is chopped for the purpose of making the soup as it contains the additional flavor.
Steps for Preserving Avocados
The 3 important steps used for preserving the avocados are
- Pickling process
Cut the avocado into two equal parts, if you want only the half part of an avocado for the purpose of cooking; gently add the other part of the avocado inbox which is round or square in shape.
Inside the box place two big pieces of the onion, where you placed half of the avocado, and keep them in the container. Close the container tightly, as it does not allow any air to get inside the box where we placed the avocado in them. Do not worry about the smell of onion, because it does not transfer to the avocado.
Gently, place the container in the fridge for more than 3 days. After that, you can get a fresh avocado which is under preservative.
Based on the importance of the avocado, it is generally high in cost. Due to this large quality of the avocado is available in your local market.
We can the avocado stock for a month, as in the process of the freezing. First of all, gently cut the avocado into the two equal halves with the help of a knife. Gently peel out the skin, and keep the flesh of the avocado in the large size of a mixing bowl.
Add gently 1 or 2 spoons of the lemon juice into mixing bowl. Repeat the same until the avocado is mixed properly. Buy the fresh lemon from the shop for the mixing purpose and do not mix the avocado with a very dry lemon. Then mash them with the help of the mixer.
Transfer the mashed avocado into plastic Ziploc freezer. Do not allow air particles to remain in the freezer bag because the air may stop the avocado to get the freeze.
Keep the avocado for five months in the freezer, for producing the best flavor. Take out the mashed avocado from the freezer and place it in a refrigerator for the whole day.
It is mainly the third process of preserving the avocado. The combination of water, honey, vinegar, and salt is added in the pan and heated gently. After the mixture is being boiled, off the burner and take out the pan from the heat and allow them to cool. Add some amount of the garlic pieces, peppercorns, and red pepper into the jar.
Gently cut the avocado in basic equal halves. Remove the unwanted pit inside the fruit and peel of the skin. Based on the widthwise, cut the avocado into many pieces.
Add the cut parts of the avocado and pour some quantity of the brine inside the jar. Gently, cut the fresh lemon into a slice and place it in the jar. After completing all the above-given steps place the jar in the refrigerator for 6 hours and do not disturb them.
The jar is taken out from the refrigerator remove the brine and serves them in your sandwiches, snacks, and salads.
Amount of Calorie content present in an avocado:
The calories present in the avocado are mainly based on the size of the fruit. As the avocado size is larger, it has the highest calorie rate in them. In a medium California, the average calorie content in the avocado is 227 calories. Some cases, if the person consumes an only a small portion of the fruit, and then they can have only 45 calories.
So, eating half portion of the avocado helps us to build the calories in the range of 114. We know that the calorie content of the avocado is very much rich in number when compared with all other fruits, so it is very much helpful for us in gaining the very large amount of the nutritional benefits when compared with the other.
Generally, it is being concluded that, based on the data that is analyzed that whenever the weight of the avocado is being increased, its edible portion also gets increased.
It is also helpful in determining the growth of the avocado based on the climate, availability of the nutrient, genetics etc. As the avocado is rich in fact, it plays a very important role in maintaining the body and also for the proper functioning of the body.