Avocados (alligator pears) are pear-shaped fruit with a rich, creamy flavor. “Alligator pears” are a name given mainly due to their shape and the leathery appearance of their skin.
The edible portion of the avocado is the creamy flesh within, which is light-green in color, and not sweet.
Avocado is a rather unique fruit.
While most fruit consists primarily of carbohydrates, avocado is high in healthy fats.
Avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Health benefits of avocado
1. Nutrient rich
Avocados are considered a “superfood” and are rich in various nutrients, vitamins, and minerals.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Furthermore, they are a great source of dietary fiber, and a single serving can provide more than 40 percent of the daily requirement.
It is also good for calories with about 160 calories per 100 grams of avocado (raw) .
2. Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.
Also the majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
3. Great for vision
Avocados can help keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which are known to protect eyes against cataracts, eye diseases related to age, and macular degeneration.
4. Contain More Potassium Than Bananas
Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food
These significant levels of potassium make avocados a powerful fruit in the fight against hypertension. This, in turn, may help reduce the risk of clotting, heart attacks, and strokes.
5. Relieves Arthritis Pain
The anti-inflammatory properties of avocados are perhaps its most valuable attribute. Between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids it contains, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles.
6. Anticancer Potential
Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory.
Avocado contains carotenoids and monounsaturated fat, both of which – when combined with other phytochemicals found in the diet – is associated with the reduction of cancer.
7. Healthy Skin
Avocados are packed with nutrients that are beneficial for maintaining healthy skin.
Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to the sun.
The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.
8. Osteoporosis treatment
The levels of essential minerals in avocados are significant, including zinc, phosphorus, copper, with trace amounts of calcium and selenium. All of these minerals are connected to lowered risks of osteoporosis and improvements in bone mineral density.
Also, substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis.