Avocado Fruits Health and Nutritional Benefits

Avocado fruits contain a lot of fiber, minerals and vitamins such as vitamin E, vitamin K, vitamin B, vitamin C, potassium, copper, Oleic acid and Folic acid. Health benefits of avocado include weight management, reduction of arthritis and liver diseases, and control of cholesterol. Avocados help in keeping the eyes healthy and reduce the incidence of diseases like cancer and diabetes.

What Is Avocado?

Avocado is a fatty fruit of the avocado tree and its scientific name is Persea Americana. Compared to other fruits of its genre, Avocado is quite unique.   There are various types of avocado that are different in color, shape, and size such as Hall, Hass, Choquette, Rincon, Shepard, Tonnage, Daily 11, Macarthur, Mexicola Grande. The major Avocado producing countries are Mexico, Chile, Indonesia, United States, Dominican Republic, Colombia, Brazil and Peru. These fruits are usually eaten raw.

Avocado Fruits Nutritional Facts:

Some of the most abundant nutrients in a single 3.5 ounce (100 gram) and percentage of RDA (recommended dietary allowance) are given below:

Vitamins:

Vitamin A equiv.                                (1% of RDA) 7 μg,

beta-carotene                                   (1% of RDA) 62 μg,

luteinzeaxanthin                                271 μg,

Thiamine (B1)                                   (6% of RDA) 0.067 mg,

 Riboflavin (B2)                                 (11% of RDA) 0.13 mg,

Niacin (B3)                                         (12% of RDA) 1.738 mg,

Pantothenic acid (B5)                       (28% of RDA) 1.389 mg,

Vitamin B6                                         (20% of RDA) 0.257 mg,

Folate (B9)                                         (20% of RDA) 81 μg,

Vitamin C                                            (12% of RDA) 10 mg, 

Vitamin E                                            (14% of RDA) 2.07 mg,

Vitamin K                                           (20% of RDA) 21 μg.

Minerals:

Potassium                                         (14% of the RDA) 485 mg

Calcium                                              (1% of the RDA) 12 mg

Iron                                                    (4% of the RDA) 0.55 mg

Magnesium                                        (8% of the RDA) 29 mg

Manganese                                        (7% of the RDA) 0.142 mg

Phosphorus                                       (7% of the RDA) 52 mg

Potassium                                          (10% of the RDA) 485 mg

Zinc                                                     (7% of the RDA) 0.64 mg

Sodium                                               (0%) 7 mg

Carbohydrates:

It contains 9 grams of carbs and 6.7 g Dietary fiber.

Fat:

It contains 15 grams of healthy fats.

Protein:

It contains 2 grams of protein.      

Avocado Fruits Health Benefits:

Avocados have amazing health benefits. Here is a list of top 7 health benefits of eating avocados.

1. Avocado Fruits Are Very Helpful For Weight Loss:

Avocado contains the fiber, including soluble and insoluble, which are helpful for your digestive system running smoothly. Avocados are high in fiber and low in carbs, so these attributes are useful in weight loss.

2. Avocado Protects The Eyes:

 Avocado contains the nutrients called Lutein and Zeaxanthin which are helpful for eye health and also reduce the risk of cataracts and macular degeneration.

3. Avocado Protects The Pregnant Women:

Avocado is good choice for pregnant women because it contains the folic acid, and vitamin B, vitamin K. Folic acid prevents birth defects like spina bifida and neural tube. Vitamin K is a valuable nutrient for the health of embryo which is passed on from pregnant mother.

4. Reduces Symptoms Of Arthritis:

Arthritis is an inflammation of the joints causing pain and stiffness. Avocado oil is used to suppress and finally treat people suffering from arthritis. It reduces the effects of arthritis, especially in the knee and hip areas.

5. Avocado Fruits Are Best For Curing Liver Disease:

Avocado plays major role to protect the liver health because it has organic compounds that improve the condition of liver.

6. Avocado Can Help To Reduce Of High Cholesterol:

High cholesterol is one of the main causative factors for heart disease. Avocado contains the oleic acid; it can help to reduce the bad cholesterol.

7. Avocado For Prevention Of Cancer:

Avocados contain antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin which are important for prevention of cancer.

Vitamin C, Vitamin E is high in avocado which is potent anti-cancer antioxidants.

8. Avocado For Blood Pressure And Diabetes:

Potassium minerals, if absent in regular intake, cause the high blood pressure. Avocado has more potassium and it is good food for maintaining normal blood pressure and for lessening the risk of kidney failure and heart diseases. Oleic acid and dietary fiber in avocados help to normalize blood sugar levels and decreases the risk of diabetes. 

Read full length article of Diabetes Types, Causes, Symptoms And Prevention

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  Watermelons, Feijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince Fruit, Tangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal