Avocado is known as a luxury item, the avocado has become one of America's favourite foods in the past decades. Since 1985, U.S. avocado consumption has increased sixfold from a modest 436 million pounds in a year to a whopping 2.7 billion pounds in 2022. But are the benefits of consuming avocado worth the hype?
Also, they have gained a wide popularity globally due to the creamy and rich texture and versatile flavour. From skin nourishment to heart health let’s find out the health benefits of avocados.
Nutritional Profile of Avocado
Many nutritionist called avocado as a superfood. This flavourful fruit provides health benefits that are blood sugar management, cholesterol as it is a good source of fiber. But when you look at avocado nutrition that you may be surprised.
Let’s look at the nutritional value of avocado and how they will benefit your health:
Healthy fats:
As per the U.S. department of Agriculture, Avocado offers 30 grams of fat, 4.2 grams of saturated fat, almost 20 grams of monounsaturated fat and 3.6 grams of polyunsaturated fat. So, while most of the calories in an avocado may come from the fat then they are mostly in he form of healthier monounsaturated fat.
Predominantly monounsaturated fats are responsible for helping to reduce bad cholesterol and lower the risk of stroke and heart disease.
Fiber:
Avocados have about 7% of fiber by weight that knot only helps in improving the digestive health but will also helps in managing blood sugar levels and aids in weight management.
Vitamins and minerals:
Avocados have high source of vitamins C,E,K and B-6 with niacin, riboflavin, magnesium and potassium. These nutrients will help in everything from maintaining bone health to immune function in reducing blood pressure.
Cancer Prevention:
Research suggested that the compounds in avocados like phytochemicals and antioxidants that will help prevent various types of cancer that includes breast cancer.
Bone Health:
Avocados contains all the essential nutrients like copper, folate and vitamin K that will contribute in maintaining bone health.
Anti-Inflammatory Properties:
The monounsaturated fats in avocados significantly oleic acid have anti-inflammatory benefits that will potentially reduce the risk of inflammatory related diseases.
Brain Health:
Avocados have a healthy fat that are beneficial for the cognitive health. Also, they will support proper cognitive function and may help in preventing cognitive decline.
Pregnancy Nutrition:
Avocados offer essential nutrients such as folate that is crucial for the fetal development in the pregnancy. Adequate folate consumption will help in preventing birth defects of the spinal cord and brain.
Stress Relief:
Avocados have a high levels of Vitamin B that are very well known to support nervous system and it aids in stress reduction.
Improved Absorption of Nutrients:
Nutrients in other foods are fat-soluble which means that they need fat to be absorbed effectively. By adding avocados in your meals will enhance the absorption of nutrients such as Vitamin A,D,E and K.
Hydration and Electrolyte Balance:
Avocados have a high water content and they are rich in potassium and aids hydration and maintains electrolyte balance in your body.
Avocado Benefits For Skin
Avocados have carotenoids that act as antioxidants that combat oxidative stress and free radicals. When our bodies produces too many free radicals then they begin to damage and eat away at our skin cells.
The result: Poor cellular function and early skin-ageing. Antioxidants hence avocados stop these free radicals in the tracks. Avocados allow our bodies to absorb carotenoids that are found in other foods that we consume at same time. Avocados have lots of calories and the fats they have are the heart loving variety. Since they are known as mono-unsaturated fatty acids will help in preventing a build up of a bad cholesterol and decrease the risk of cardiovascular issues.
Avocado Benefits For Hair
If your hair tends to become dull and dry within the change in the season then you should try lightweight avocado oil. With the healthy fats like oleic acid, it penetrates deep into the hair shaft to deliver moisture where it is needed most. The more you use it, the stronger your hair becomes.
1) It Repairs Damaged Hair
For the people who have color-treated and heat-damaged hair, then it’s time to use avocado for hair damage. The proteins and amino acids within this fruit is helpful in rebuilding your hair’s structure preventing split ends and reducing breakage. Also, this is why people often use avocado oil for hair growth too.
2) It Fights Frizzness
Frizz occurs usually when your hair is dehydrated. By using avocado oil for hair smoothens, the hair cuticle, reducing frizz and leaving your hair sleek and shiny. Also, it locks in moisture from the air., so frizz that doesn’t come back. So, you can ditch the heavy styling products for shiny hair that will look natural and healthy.
3) It Maintains Healthy Scalp
A healthy scalp is the key to hair growth. By using avocado oil for hair growth you can improve blood flow to the scalp, that encourages stronger hair. Also, the oleic acid will also help you in balancing oil production that keeps your scalp hydrated without even making it greasy. By using avocado for hair regularly it will also help you in creating the perfect environment for faster-growing hair.
4) It Improves Manageability
One of the another avocado oil benefit for hair is that it will keep your length smooth and easier to manage. Its lightweight, moisturising properties will help reduce tangles, so combing or brushing is less of a hassle. Also, it adds the right amount of moisture to make styling easier that allows for more flexibility and less breakage.
Incorporating Avocado in your Diet
One of the appealing aspects of avocados is that their culinary diversity. Some of the tasty ways to use this beneficial fruit in your meals:
- Smoothies: Add half an avocado to your favourite smoothie recipe for a creamy texture and added nutritious value. Avocado pairs well with berries, bananas and mangos. Also, you can even make a simple avocado juice easily just by mixing it with any other fruit of choice.
- Avocado Toast: For a fulfilling breakfast or snack on a whole grain toast and top with your favourite ingredients such as sliced tomatoes , smoked salmon.
- Sushi Roll: Avocado slices might be used to increase texture and taste to sushi rolls. Avocado and sushi rolls that are commonly known as california rolls are famous vegetarians and sushi fans alike.
- Salads: Slice avocado and toss into salads for loaded creaminess and nutrition. Avocado complements an array of salad ingredients which includes vegetables, leafy greens, nuts and seeds.
Wrapping It Up
Avocado is not just culinary favourite and it is also a powerhouse for hair care. Filled with several vitamins, minerals and antioxidants, it fortifies hair and enhances the shine. Since avocado oil helps in improving overall hair health and shields against damage. Furthermore, it is crucial to use it carefully. By incorporating avocado in your daily routine, you can tap its full potential making it must-have in your skin and hair care routine. People are moving more and more towards a healthier lifestyle that urges market for the avocados in India to expand. India is an importer of avocados from Peru, Tanzania and the us which cost from INR 100-2000 per kg.
However, the price depends on the city. Avocado is high in vitamins, minerals and nutrients. This calories in avocados that will keep one full throughout the day. A medium sized avocado has approx 240 calories while the calories in ½ avocado is approx 100 grams.
