More Health Benefits of Avocado

Whate is Avocado

The avocado is tree that is native to  mexico it is also known as alligator pear .it is a god fruit has single seed. avocados are commercially valuable and cultivated in  tropical and Mediterranean climates throughout the world.Its color are green skinned ,and have egg-shaped or spherical.Avocado trees are partially self pollinating and are offten propagated through grafting to maintain a predictable quality and quantity of the fruit.Avocado is rich in monounsaturated fats, which make its texture creamy and smooth.compared to other fruits,it is rich in fat and vitamins.Avocado has unique nutrition profile.Avocado is a fulfill of of fiber, vitamins and minerals such as vitamin K, vitamin E, vitamin C and B-vitamins, potassium, and copper.

History of Avocado 

The word “avocado” is said to be derived from the Nahuatl word “ahuacatl”, which means “testicle”.

Obviously, it describes the fruit shape and likely refers to the potency of avocado, which is believed to be aphrodisiac.The Mesoamericans had discovered this fruit and avocados have been a part of the Mexican diet for a long time.

                                       According to some archaeological evidence, avocado consumption goes back almost 10,000 years in central Mexico.Later, the tribes such as Maya and Olmec domesticated this tree and grew their own avocado fruit.The first Europeans ate avocados in the 16th century.It was Spanish explorers who consumed this fruit first among all other Europeans.The Spanish had their own word for the fruit: “aguacate”.Thanks to the Spanish Conquest, avocados became widespread through Mexico, Central America, and parts of South America.Eventually, the Spanish brought avocados to Europe.When people in Europe and North America got to know this fruit, they could describe the three main types of avocados: Guatemalan, Mexican, and West Indian.George Washington once described finding and eating avocados in the West Indies and later wrote that the 

“agovago pears” were a popular food.The word “avocado” is believed to have originated as a word coinage that was formatted by Sir Hans Sloane, an Irish naturalist, in 1696.Florida was the first place to plant avocado in the U.S.; this occurred in 1833.However, it took almost a century for avocado to become a commercial crop.Even though avocado was popular in California, Florida,and Hawaii, it was avoided in other states.Since the 1950s, avocado has been gaining widespread popularity.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

1. Vitamin K: 26% of the RDA.
2. Folate: 20% of the RDA.
3. Vitamin C: 17% of the RDA.
4. Potassium: 14% of the RDA.
5. Vitamin B5: 14% of the RDA.
6. Vitamin B6: 13% of the RDA.
7. Vitamin E: 10% of the RDA.

Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

 Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

Avocados do not contain any cholesterol or sodium, andare low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

Bottom Line: Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

Nutrition Facts

• Avocado consists of 73% water, 15% fat, 8.5% 
• carbohydrates (mostly fibers), and 2% protein.
• Half an avocado (which is 68 grams) contains 109 
• calories, which is equal to 160 calories per 100 grams.

The following table allows you to take a look at the data on all the nutrients in avocado.

Carbs

Avocados contain small amounts of sugar in comparison to other fruits.Half an avocado (68 grams) contains only 0.5 grams of sugar in three main forms: fructose, glucose, and galactose .The net digestible carbs weigh only 1.8 grams for each 100 grams of avocado.Due to the low sugar content, avocados are expected to have a very low glycemic index score, meaning that they should not raise blood sugar levels to a great extent.

Fiber

Fiber is the most present carbohydrate content (79%) of avocados.Half an avocado provides a substantial amount of 4.5 grams of fiber.Dietary fiber plays an important role as a dietary component and brings about many health benefits.It is capable of regulating appetite, feeding the friendly bacteria in the gut, and reducing the risk of many diseases. Avocado also contains FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols), which stands for short-chain carbohydrates that some people are intolerant to and cannot digest.Not everyone is intolerant to FODMAPs, but  certain unpleasant digestive symptoms may occur if you suffer from irritable bowel syndrome (IBS).

Fat

Avocado is a very unusual fruit because it is packed with monosaturated fatty acids, which are not that abundant in other fruits.One of the most abundant fatty acids is oleic acid and it can also be found as the main component of olive oil.Oleic acid has been associated with reducing inflammation 

and having beneficial effects on cancer.Avocado oil has been reported to be a great source of healthy fats, which is backed by animal studies that suggest it has a protective effect against inflammation,

diabetes, and heart disease .

Vitamins and Minerals

Avocados are abundant in different essential vitamins and minerals; the most common ones are listed below.Folate (B9): A lot of folate is found in avocados; it is essential for normal cell function and tissue growth, making it an important nutrient for pregnant women.Vitamin K1: This vitamin is important for blood clotting and may have beneficial effects on bone health.Potassium: Potassium is an essential mineral when it comes to blood pressure control and heart health . Avocados actually contain more of this beneficial mineral compared to bananas.
Copper

 The Western diet is low in copper and often excludes this beneficial element. Low copper intake may cause adverse effects on heart health .
Vitamin E
 This Vitamin is a powerful antioxidant and can 

often be found in fatty plant foods that are very rich in this vitamin.

Vitamin B6
 This is actually a group of related vitamins that are responsible for converting food into energy.

Vitamin C
This is an important antioxidant for immune function and skin health .

More Health Benefits of avocado

 If you eating Avocado it help in Weight Loss

There is a misconception about avocados and their adverse effects when it comes to weight loss programs and diets.Some people think that avocados should be avoided in calorie-restricted diets because of the fact they are high in fats.On the contrary, eating and incorporating avocados into your diet is not going to prevent you from losing weight.In fact, adding avocados to your meals will help you feel more satiated, which will eventually reduce your desire to eat more and eat more often.It’s been proven that similar meals without avocados do not cause as much satiety .
Taking all of this into account, it is clear that avocados may be an excellent supplement to an effective weight loss diet.
Plus, what makes avocado a weight-loss friendly food is the fact it is high in fiber, low in carbs, and does not raise blood sugar levels.

Reduces Symptoms of Arthritis

Avocado oil (33%) and soybean oil (66%) are primarily  used to suppress and finally treat symptoms in people  suffering from arthritis.

Present More Potassium than Banana fruit

Potassium is one of those nutrient that most people are lacking in their diet.
This nutrient not only helps maintain electrical gradients in the cells of the body but it is also beneficial to various important body functions.Avocados are very rich in this nutrient. 100 grams of an avocado (3.5 ounces) serving contain 14% of the RDA.Banana, which is considered a typical high-potassium food, contains only 10% of potassium .In some studies, it is proved that having a high potassium intake is associated with reduced blood pressure, which is a major risk factor for heart attacks, strokes, and kidney failure. Lowers Cholesterol and Triglyceride Levels

Control Your Cholesterol and Triglyceride Level

In world men and women Died from heart disease .In heart disease increased more risk in falwing disease:cholesterol, blood pressure, triglycerides, inflammatory markers, and many others.
Avocado has been tested and studied in some human controlled trials so as to find out about its effects on these risk factors.These studies included splitting into groups, where one group was instructed to eat avocado, whereas the other one was restricted from eating it.The results were to give insight into what happens to the patients’ blood markers over time.The studies have shown that avocados have the ability to (link1,link2,link3).

• Reduce total cholesterol levels to a great extent.
• Increase HDL (the “good”) cholesterol by up to 11%.
• Lower LDL cholesterol by up to 22%.
• Reduce blood triglycerides by up to 20%

Avocados Are fulfill Fiber

Fiber is another nutrient found in  large amounts in vocado.

Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases .

A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.

About 25% of the fiber in avocado is soluble, while 75% is insoluble (link).

read more about fiber

Health Improvements

 Many people struggle at keeping up with healthy dietary habits.Not many people are aware of how many fruits can improve their health.One of those fruits is avocado.The study conducted on 17,567 participants in the NHANES survey in the U.S. showed that avocado consumers were much healthier than people who did not eat avocado.Due to its high nutritional values, avocado helped those people to have a much higher nutrient intake.This helped in reducing the risk of suffering from metabolic syndrome – a cluster of symptoms that are a major risk factor for diabetes and heart disease (link).

Also, people who were eating avocado on a regular basis were reported to lose weight, have a lower BMI, and significantly less belly fat.

Furthermore, these people also had more HDL (the “good”) cholesterol levels.

Nevertheless, once again, these results are no guarantee that avocado is the real causation of health improvements.(link)

Still, it takes time for avocado to become a recognized and acknowledged health supplement.

Eyes - protecting your eyes

Eyes are very important to us, so we have to be careful to look after them. They show us our world and they show others how we are feeling. When we talk to other people, we notice what their eyes are saying as well as what they are saying with their mouths.

Not only does avocado help you with antioxidant absorption from other foods, but the fruit is also rich in antioxidants itself.

Some of the antioxidants found in avocado are Lutein and Zeaxanthin, which are essential for eye health and eyesight (link).

More Avocados During Pregnancy

Pregnancy is the time to pamper your body. It is also the time to eat balanced meals. If you were not a healthy eater earlier, pregnancy is a good time to become one! One yummy way to give your diet a dash of health is by adding avocados. The “luxurious and rich” avocados, also known as butter fruits are the richest fruits on earth. Avocados packed with minerals, antioxidants, dietary fiber and vitamins offer umpteen benefits in pregnancy.

Since you are advised to add on few more calories during pregnancy and breastfeeding, you can meet the daily calorie requirements by adding avocado to your daily diet. Consuming avocados during pregnancy also offer you the much needed relief when you are suffering from morning sickness.
 The B vitamin is essential and this is the reason why doctors recommend high amounts of avocado intake before and during pregnancy.

Avocado contains around 45 mcg of folate per half-cup; more than any other fruit.

Vitamin K is yet another valuable nutrient for pregnant women.

Luckily for moms-to-be, it is also found in high concentration in avocado.

Deficiency in vitamin K causes bleeding, or VKDB, which is a condition where newborn babies cannot stop bleeding because their blood does not contain enough vitamin K.

Eating more fruits that contain vitamin K during your pregnancy can help you pass more of it to your unborn child.(link)

over all we say that avocado is  health fruits for humans