Avocado

Avocado

The avocado, a tree likely originating from south-central Mexico, is classified as a member of the flowering plant family Lauraceae. The fruit of the plant also called an avocado, is botanically a large berry containing a single large seed. 





Benefits:-
1. Avocados are nutrient-rich
According to the USDA National Nutrient DatabaseTrusted Source, one serving (one-fifth of an avocado, approximately 40 grams) contains:

64 calories
almost 6 grams of fat
3.4 grams of carbohydrate
less than a gram of sugar
almost 3 grams of fiber
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.

Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

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.

3. Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.

As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-caroteneTrusted Source, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.



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More information

Why is avocado good for you?
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Megan Ware, RDN, L.D. on September 12, 2017
Benefits
Diet
Risks
Avocados are a stone fruit with a creamy texture that grows in warm climates. Their potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer.

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. In the article, we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown. To maintain balance, we will also look at the possible health risks of consuming avocados.

Benefits
Avocados are rich in vitamins and minerals.
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Numerous studies have found that a predominantly plant-based diet that includes foods such as 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.

1. Avocados are nutrient-rich
According to the USDA National Nutrient DatabaseTrusted Source, one serving (one-fifth of an avocado, approximately 40 grams) contains:

64 calories
almost 6 grams of fat
3.4 grams of carbohydrate
less than a gram of sugar
almost 3 grams of fiber
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.

Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

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.

3. Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.

As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-caroteneTrusted Source, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.

4. Osteoporosis prevention
Vitamin K is essential for bone health.
Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.

This nutrient is often overlooked but is essential for bone health.

Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

5. Cancer
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.

Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.

Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of h trusted sources of precancerous and cancerous cells and cause the death of cancer cells while encouraging the proliferation of immune system cells called lymphocytes.

These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.

6. Healthy babies
Folate is also known as folic acid.
Folate is extremely important for a healthy pregnancy.

Adequate intake reduces the risk of miscarriage and neural tube defects.

Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.

7. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.

Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

8. Improved digestion
Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

9. Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.

Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

10. Osteoporosis treatment
Substances called saponins, found in avocados, soy, and some other plant foods, are associated with relief of symptoms trusted Source

Nutrition fact:-
Calories 160

% Daily Value*
Total Fat 15 g   23%
Saturated fat 2.1 g  10%
Polyunsaturated fat 1.8 g   Monounsaturated fat 10 g     Cholesterol 0 mg   0%
Sodium 7 mg  0%
Potassium 485 mg    13%
Total Carbohydrate 9 g   3%
Dietary fiber 7 g   28%
Sugar 0.7 g 
Protein 2 g   4%

Vitamin A   2%
Vitamin C   16%
Calcium   1%
Iron 3%
Vitamin D   0%
Vitamin B-6    15%
Cobalamin   0%
Magnesium 7℅


Disadvantages:-
Here are 11 possible side effects you could encounter when eating avocado:

#1. Not good for pregnant and breastfeeding women

Avocado may seem like it’s good for every situation, but the truth is that it should be avoided by pregnant and breastfeeding women. Avocado reduces milk production and has even been known to damage the mammary gland. Not to mention that babies’ stomachs are too sensitive to ingest avocado or its remnants.

#2. Possible weight gain

While they are the ‘healthy fats, if you eat too many avocados, you could find yourself packing on the pounds. They are actually very high in calories.

Read More: Why Do I Gain Weight When I Exercise: Explaining That Ever-Changing Number On The Scale

#3. Liver issues

Avocado contains two components called estragole and anethole, which can cause damage to your liver.

#4. Medication interactions

If you eat large quantities of avocado, it can actually interfere with the effectiveness of any anti-inflammatory medications that you’re taking. This is a big potential danger because let’s face it if you eat an avocado, chances are you’ll eat a lot!

Credit: Freepik

#5. Stomach issues

People with a particular stomach may find that when they eat avocado, they experience some discomfort. It is usually in the form of bloating or flatulence. So make sure to be careful about eating it before going on any dates!

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#6. Allergies

Some very unfortunate people may even experience an allergic reaction to the wonder that is avocado. If they do, they are likely to have symptoms like hives, swollen skin, eczema, and itching.

#7. Latex intolerance

If you have a latex intolerance, then you should avoid avocado. Avocado is known to increase the level of serum IgE, which will heighten your sensitivity to avocado.

#8. Lowers HDL cholesterol

Although it is one of the good fats, avocado actually works against you when it comes to avocado. It lowers levels of HDL cholesterol, which is the good type that your body needs.