Amazing Health Benefits of Avocado -Who Says Healthy Can’t be Yummy?

It is not surprising that some people don’t like eating healthy because some fruits and veggies don’t taste good to them.
More often than not, well-known healthy, leafy greens taste so bitter you can barely swallow them.
We are used to the refined foods we have been eating and drinking for so long. Our body almost forgot what it feels like to eat foods designed by nature and not modified by humans.

If you’re a picky eater like many people, there are other alternatives to boost your health. You don’t always have to munch on grassy greens.
A good and tasty alternative is avocado. It makes a great tasting dip and you can add it to salads, tacos or even to desserts and smoothies. It’s packed with nutrients and contains healthy fats you wouldn’t mind eating every day.

What is Avocado?

SCIENTIFIC NAME: Persea Americana

The Avocado is a fruit that belongs to the Lauraceae family of flowering plants that are native to South Central America. Also known as alligator pear, the avocado plant is synonymous with the avocado fruit. Botanically, it is a large berry with a large single seed in the center. It can be pear-shaped, egg-shaped, or spherical with a green to dark-green skin and fleshy body. Now, what does avocado taste like? It has a silky and creamy texture with an almost nutty taste because of its high fat content. Once you try it, it will make you crave for more and more.

Other Avocado Names:

• Alligator pear
• Avocado pear
• Butter fruit

Avocadoes thrive in places with little wind and no frost. It is a climacteric fruit just like the banana, meaning it matures on the tree but ripens after harvesting it. Generally, avocados are available throughout the year. California’s growing season lasts from February to September while Mexicans harvest it all-year round.

Types of Avocado

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There are three types of avocados throughout the world depending on where they came from:

• West Indian Avocado
• Guatemalan Avocado
• Mexican Avocado

Mexico is the world’s biggest avocado producer and exporter and supplies some of the U.S. demands for the fruit.

In the U.S., there are two main types of avocados named after these two states where they are grown:
California Avocado – This type has dark and pebbly skin and is the most commonly sold in the U.S. It is also available throughout the year but in season from February to September (e.g. Hass avocado). (1)
Florida Avocado – This type has smooth green rinds, is the bigger of the two types and is higher in calories than California avocados

History of Avocados

Many believe that avocados originated in Puebla, Mexico as early as 10,000 BC. The word avocado came from the Spanish word, “Aguacate,” meaning avocado. It is also known by other names: abacate in Portuguese, palta in Spanish, and the Mexican “ahuacatl” from which the Spanish word guacamole originated.

Choosing an Avocado

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A ripe avocado should be free of any dark spots or cracks. Avocados with a bit of a neck mean they have ripened more before harvest and have a richer taste. To help ripen an unripe avocado, put it in a fruit basket or in a paper bag. It will start to ripen after a few days at room temperature.

It’s easy to tell whether it’s ripe enough for consumption regardless of its color. Just press it gently with your hands. It’s ripe when it isn’t squishy and yields when gently pressed. Also, remember not to put it in the fridge until it ripens. You can leave it in the fridge for a maximum of one week after it ripens.

Avocado Nutrition Facts

The presence of over 20 vitamins, minerals, and nutrients is a good reason why you should eat avocado:

• Vitamins A, B1, B2, B3, B5, B6, B9 (Folate), C, E, and K
• Potassium
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Selenium
• Zinc
• Dietary fiber
• Monounsaturated fatty acids (oleic acid)
• Carotenoids (alpha and beta carotene, lutein and zeaxanthin)
• Antioxidant (xanthophyll)

Is the Fat in Avocado Bad for you?

Most of the fat present in avocado is monounsaturated. The monounsaturated fat, oleic acid, is also found in olive oil. It has been found to reduce inflammation and to be helpful in the treatment of cancer. (2) (3) (4) Diabetes Care published a study regarding the effects of a diet high in monounsaturated fat like that of olive oil and avocado among 12 women diagnosed with non-insulin dependent Diabetes Mellitus. The results of the study showed that the high intake of monounsaturated fats improved the lipid profile, maintained sufficient glycemic control and can used as a good therapeutic management option. (5) Avocado is just as healthy as olive oil because of the variety of nutrients it contains, its delicious taste, and culinary versatility.

Health Benefits of Eating Avocado

Do you want to know what avocado can do for you? The following are avocado health benefits for more reasons to snack on this fruit:

• Nutrient-booster – Avocado aids in the absorption of more fat-soluble nutrients like lutein and alpha and beta-carotene along with many other nutrients like vitamins A, D, E, and K. New studies show that the fruit also contains glutathione and beta-sitosterol. (6) It is a delicious and nutrient-dense food you’ll love to eat again and again. Even avocado seeds do not go to waste and they benefit one’s health in many ways. (7) Most importantly, what’s the use of consuming foods rich in nutrients if the body can’t use them? Examples include fat-soluble vitamins (Vitamins A, D, E, K, and carotenoids) that need fats so the body can utilize them. A study showed that eating avocado or adding the fruit and the oil to salads and salsa increases the absorption of antioxidants up to 15 times. (8)
• Promotes eye health – Avocado is rich in lutein and zeaxanthin that promotes good eye health and protects the macula of the eye from cataracts and age-related macular degeneration later in life. (9)
• Manage symptoms of osteoarthritis – Arthritis affects more people now than it did before. The extract from avocado known as avocado unsaponifiable has been found to relieve the symptoms of osteoarthritis when combined with soybean oil extract. (10) (11)
• Reduce cholesterol and triglyceride levels – Avocados contain oleic and linoleic acid to help lower bad cholesterol (LDL) and boost good cholesterol (HDL) by 10% to 11%. Moreover, the monounsaturated fats in it help lower plasma lipid and triglyceride levels. (12) (13) (14) It’s also high in folate and potassium, which are good for the heart by regulating blood pressure and preventing different cardiovascular diseases and stroke.People who eat avocados not only tend to be healthier, but lower their risk of having metabolic syndrome in half. Metabolic syndrome is a cluster of symptoms that are risk factors for developing diabetes and heart disease. (15)
• Anti-cancer properties – There are only a handful of studies supporting avocado’s anti-cancer properties. One study suggests avocados may minimize the side effects of chemotherapy in human lymphocytes. (16) Another study also suggests that avocado extract may inhibit the proliferation of prostate cancer cells. (17) These studies were conducted on isolated cells so we still don’t know how avocado affects real, living people.

What is avocado good for?

Avocado benefits are not limited to these health benefits. Its intake is beneficial in more ways than you can imagine.

• Antioxidant properties
• Boosts the immune system
• Regulates blood pressure
• Promotes normal cell repair
• Lowers the risk of getting many chronic diseases
• Protects from liver disease
• Lowers the risk of forming kidney stones
• Promotes wound healing
• Improves bone mineral density
• Improves mood
• Boosts energy
• Helps absorb plant nutrients and increases the absorption of phytonutrients
• Promotes healthy and glowing skin
• Promotes healthy teeth
• Remedy for bad breath
• Soothes hypersensitive areas of the stomach and the duodenum
• Beneficial for pregnant women
• Helps stop morning sickness
• Promotes healthy fetal development

Other Avocado Benefits

Avocado seeds, leaves, and bark may be used to treat diarrhea, dysentery and toothache.
Avocado oil can soothe and heal skin infections when applied topically and when combined with vitamin B12, it may be used to treat psoriasis.
Other uses of avocado oil include treatment of gum infections (pyorrhoea) and arthritis.
Avocado pulp speeds up healing and promotes hair growth.
Avocado oil is used in preparing various beauty and skin care products.

Precautions

It has been reiterated time and again that many fruits and veggies are good when eaten in moderation. The same concept applies to avocado. However, the following individuals are advised to avoid the fruit or only eat a minimal amount because of possible avocado side effects.

• Pregnant and lactating women (Avocado intake may benefit pregnant women when eaten in moderation.)
• People with allergies
• Latex sensitivity
• Drug Interactions
• Anti-inflammatory drugs
• Anticoagulants

The Avocado Diet

Weight issues are becoming far too common, nowadays. Many people struggle with their weight. This is the reason why you need to limit your avocado intake if you are on a diet. Avocado calories may be a problem for you. It’s a high-caloric-content fruit that can put a strain on your weight loss efforts if you’re not careful with your portions. It may be high in calories, but it is low in carbohydrates, so it’s up to you to weigh the pros and cons of an avocado diet.

Nutrition Journal published a study suggesting that avocado intake increased satiety by 23% and reduced people’s appetites by up to 28% among the group of participants who included avocado in their diet. The study split a group of people into two with one group having eaten avocado and one that didn’t. (18) Even though it is high in calories, it is high in fiber and low in carbohydrates which may help people who eat a healthy and real-food based diet lose weight.

If you are not bothered by your weight, avocado is a versatile fruit you can eat in many ways. It can be made into dips like guacamole that is perfect for nachos and tacos. You can also make avocado salads, soups, side dishes, desserts, and even avocado juice to benefit from the many nutrients found in it.

Avocado Juice

With the growing popularity of fruit, veggie and green juices, avocado is one of the fruits that can also be used to make a delicious and healthy drink. Drinking avocado juice daily is a good way to cleanse your body internally.

How to make Avocado Juice

• Mix a cup of milk and an avocado in a blender.
• Add some honey (optional).
• Blend and serve.

It is a nutrient-rich and yummy drink that can renew and revive dry and dull skin from the inside out.

Avocado Recipes

Avocados stand in second place on the list of fruits that are rich in good fats along with olives. It’s loved by many because it can be incorporated into different treats and dishes. Avocado juice is also a great way to increase your avocado intake, and it doesn’t hurt that it is also a great-tasting fruit.

Easy Avocado Guacamole Recipe

Ingredients:

• 3 avocados, peeled, halved, and seeded
• Juice of 1 lime
• ½ teaspoon cayenne pepper
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt
• 2 Roma tomatoes, seeded and diced
• ½ jalapeno pepper, seeded and diced
• ½ medium onion, diced
• 1 tablespoon Cilantro, chopped

Preparation:

• Mix the scooped avocado pulp and lime juice in a large bowl.
• Drain and set aside the lime juice.
• Mix the salt, cayenne pepper, and cumin and mash using a potato masher.
• Fold in the cilantro, jalapeno, onion, and tomatoes.
• Add a tablespoon of the lime juice.
• Let it sit at room temperature for an hour.
• Serve

Avocado Salad

Ingredients:

• 2 avocados, peeled, pitted, and diced
• 1 large ripe tomato, chopped
• 1 green bell pepper, chopped
• 1 sweet onion, chopped
• ¼ cup fresh cilantro, chopped
• Juice of ½ lime
• Salt
• Pepper

Preparation:

• Mix all the ingredients in a large bowl.
• Gently toss until evenly coated.
• Season with salt and pepper to taste.

Avocado Soup

Ingredients:

• 2 ripe avocados
• 1 cup vegetable broth
• 2 tablespoons plain yogurt or sour cream
• 1 tablespoon fresh lime juice
• Salt
• 1 ½ cups water

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Preparation:
Blend the avocado, vegetable broth, yogurt or sour cream, lime juice and salt until creamy using a food processor.
While still in the food processor, add 1 ½ cups of water. Add more water for a thinner soup.
Add ingredients of your choice. Mix and match diced bell pepper, freshly cut sweet corn, sliced jalapeno peppers, cooked and crumbled bacon, crumbly cheese, and cilantro.
Add the ingredients to the bottom of the bowl and gradually pour the soup over the ingredients.

Frequently Asked Questions about Avocado

What does Avocado do for your Hair?

Avocado is rich in antioxidants that can do wonders for one’s hair and skin. It is rich in antioxidants that not only make you healthy, but look young too.

• Treats dry and brittle hair and dry and itchy scalp
• Treats dandruff
• Helps fight hair frizz
• Avocado hair masks make the hair shiny.

Avocado Hot Oil Treatment for Hair

It is rich in proteins and vitamins A, B6, D, and E along with amino acids, copper, folic acid, iron, and magnesium to nourish the hair and promote hair growth.

Ingredients:

• 1 tablespoon avocado oil
• 1 tablespoon olive oil
• Towel

Instructions:
Mix and heat avocado and olive oil in a small pot on low heat until they are slightly warm.
Remove from the heat and massage the mix onto the scalp in a circular motion for fifteen minutes.
For those who have oily hair, only apply the oil on the hair and not the scalp.
Soak the towel in hot water and squeeze it out.
Wrap the towel in the hair for ten minutes.
Shampoo and condition the hair after you are done.

What does Avocado do for your Skin?

In the same way that avocado is good for the hair, the skin can also benefit from the many health properties of avocado.
Avocado face masks refresh the skin on the face and reduce the appearance of fine lines and wrinkles.
Avocado oil can be used as a natural sunscreen.
Avocado lotion nourishes and rejuvenates the body.
Treatment for dry skin and to hydrate it
Used in different beauty products such as hand scrubs, facial cleansers, shaving creams and more.
Avocado oil strengthens the nails.

Avocado Facial Moisturizer

Avocados contain powerful antioxidants like beta-carotene and lutein along with important vitamins including B6, C, E, folate and minerals like potassium, selenium, and zinc that are good for the skin.

Ingredients:

• 1-2 avocados
• Honey or any essential oil of your choice

Instructions:

• Mash the avocados.
• Mix in the honey or oil to make a paste.
• Apply this mixture to the skin.
• Leave it on the skin for 20 to 30 minutes.
• Rinse it off with lukewarm water and pat the skin dry.

Avocado Side Effects

These are possible side effects of consuming large amount of avocado:

• Flu
• Allergic reactions in the mouth
• Nausea
• Vomiting
• GI upset
• Drowsiness
• Migraine
• Asthma
• Weight gain
• Liver damage
• Reduce cholesterol levels (even the good ones)
• Paralysis

Special Precautions & Warnings from webmd.com:
Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking avocado as medicine if you are pregnant or breast-feeding. Stay on the safe side and stick to food amounts.

Conclusion

Nutrient-dense fruits like avocado are a great option for individuals who aren’t fans of the green and bitter, and at times, grassy taste of most green veggies that are rich in powerful antioxidants and various vitamins and minerals. Eating nutritious food like avocados is the only way to stay young-looking and healthy until old age.

As long as you eat it in moderation and eat fruits and veggies from the different color spectrum, you have nothing to worry about when it comes to the state of your health. There are other things that can weaken your body. Stress and pollution make living a little more complicated each day. Arm your body with all the essential nutrients it needs to face the challenges that each day brings. It’s a good thing that avocado does just that without putting a strain on your taste buds. So, eat avocado daily and stay healthy. Guacamole and avocado toast doesn’t sound so bad.

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http://www.quickanddirtytips.com/
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