Avocado

Persea americana

General Information

Avocado or ‘alligator pear’ maybe not as sweet as many other fruits, however it is most certainly a delicious, healthy and unique fruit. Botanists define avocados as a large ‘berry’ with a singly seed. Hence this precise definition places avocados in the group of a “sweet and fleshy product from tree or other plant containing a seed which can be eaten as food”: fruit.

Nowadays and especially due to its commercial attractivity the avocado tree can be found in tropical and Mediterranean climates around the globe. However, recourse indicates that the fruit originates from Mexico or at least from Latin American origins. Numerous native societies as the (Pre-)Incas who seemed to enjoy the lush of this fruit. When the Spanish conquerors arrived, they soon documented on the fruit in the as early as the beginning of the 15th century. Over time they helped to spread the avocado trees around the world.

Many fruits are principally high in carbohydrates whereas the avocado fruit is unique by the fact that healthy fats make up a large part of its content.

Avocado

Latin name: Persea Americana
Family plant name: Lauraceae
Origin: South Central Mexico

Nutrition Facts
1 servings per container
Serving size 100
Amount per serving
Calories 160
% Daily Value*
Total Fat 14.66g 19%
Saturated Fat 2.13g 11%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 1%
Total Carbohydrate 8.53g 3%
Dietary Fiber 6.7g 23%
Total Sugars 0.66g
Includes 0g Added Sugars 0%
Protein 2g
Vitamin D 0mcg 0%
Calcium 12mg 1%
Iron 0.55mg 4%
Potassium 485mg 11%
Vitamin A 1%
Vitamin B1 6%
Vitamin B2 11%
Vitamin B3 12%
Vitamin B5 28%
Vitamin B6 20%
Vitamin B9 20%
Vitamin C 12%
Vitamin E 14%
Vitamin K 20%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Proven health benefits of avocado are:

 

  1. Super Nutritious

The avocado has become a super popular food among health-conscious persons. Hence it comes as no surprise that it is also called a superfood, which is not surprising given it is very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a 100-gram serving based on the required minimal daily intake (DV):

  • Vitamin B5:  14% of the DV
  • Vitamin B6:  13% of the DV
  • Vitamin C:   17% of the DV
  • Vitamin E:    10% of the DV
  • Vitamin K:   26% of the DV
  • Folate:          20% of the DV
  • Potassium:  14% of the DV

It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

  1. Very high content of potassium

Potassium is import for our human body as it is vital a healthy operational functioning of our body cells. Avocados even contain more of this element than even the all-over praised bananas. In comparison a serving of 100-gram avocado gives you 14% of the recommended daily allowance whereas banana only will reach only to 10%.

Several studies have shown that an increase in potassium intake is linked to a reduction in blood pressure which is a major risk factor for heart attacks, strokes and organ failure.

In is a nutrient also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous

  1. Large amounts of heart-healthy fats

Avocados is undoubtfully one of the fattiest fruits in existence; 77% of the calories in an avocado fruit are from fat.  And not the kind which is unhealthy! The majority of the fat in this alligator pear is oleic acid: a monounsaturated fatty acid. Oleic acid has been associated with reduced inflammation and shown to have beneficial effect on genes linked to cancer. This same acid is commonly found in olive oil and this component is responsible for the claimed health benefits.

The fats in avocado are also rather resistant to heat-induced oxidations, making avocado oil a healthy, usable and good choice for cooking.

Some nutrients are fat-soluble, which implies that in order to be utilized they need to be combined with a fat. Good examples are vitamin A, D, E and K, along with a string of antioxidants, like carotenoids.

One study showed that adding avocado or avocado oil to your salad or sauce can increase antioxidant absorption by 2.6 to 15-fold.

  1.  High fiber contents

Natural (fruit) fibres are good for our human body, a a balanced intake may benefit our gut microbiota and hereby have a positive impact on our digestive system and reduce the risks of chronic diseases. The consumption of food high in fibre diminishes the rate at which sugar is absorbed into our bloodstream, hence it avoids our glucose lever from rising too quick.

Health authorities advise a consumption between 25-38 grams of soluble fibres per day. Consuming sufficient amounts of fermentable fibre is important for our good health as it benefits the bacteria who live in our gut. A balanced intake of fibres is important, because a sudden big increase can cause flatulence and stomach discomfort as the bacteria which will ferment the fibre also cause your body to produce gases. In order to avoid any stomach discomfort, we should increase the intake of fibres gradually and drink sufficient liquids.

  1.  Lower Cholesterol

High cholesterol levels can cause heart issues. Hearth disease is currently the most common death cause in the world.

It is known that bloodmarkers such as cholesterol and triglycerides are linked to an increased risk.

So far 8 different studies have examined  the effects of avocado on this risk factos and have sown that the consumption of avocado:

  • Reduces total cholesterol level
  • Reduces blood triglycerides by up to 20%
  • Lower LDL cholesterol by up to 22%
  • Increase HDL (good) cholesterol by up to 11%

This are hopeful results which may spirit continuing research examining till which extend this effect could be used under our current diets.

Important to remark that under any risky circumstances it is required to follow advice of professionals, since the effect my vary from person to person.

  1. Powerful Antioxidants

Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for our eye health and lower the risk of macular degenerations and cataracts.

Hence consuming avocado fruits do not only increase your capability antioxidant absorption, also the fruit itself is a good supply of this antioxidant.

  1. May help prevent diseases

Currently different scientific studies are testing the impact of avocado consumption in relation to our body health. As with most fruits, a healthy consumption seems to be healthy and help our body. There are indications that avocado consumption:

  • May help prevent cancer
  • May help relieve symptoms of arthritis
  • May help control and lose weight

 

How to consume?

An easy fruit when it comes to consumptions, as you can simply part the fruit over its length, remove the pit and peel the delicious fruit flesh from the skin with a spoon.

It is important to consume the avocado in the correct maturity stage! How do you distinguish a ripe avocado?

 

HASS Avocado:

  • The skin is principally black with here and there some hints of green
  • Upon firm touch the skin should move like a tomato or semi-hard butter

Green Skin Avocado:

  • The skin should still by shiny green
  • Upon firm touch the skin should move like a tomato or semi-hard butter