The avocado (Persea americana) is considered a superfood due to its high nutritional value. It is endemic to Mexico and Central America, where it is widely consumed as guacamole, a creamy avocado-based dip. The avocado is also colloquially known as the “alligator pear” due to its shape and green, bumpy skin.

There are many varieties of avocado that differ in shape and color. When ripe, avocados have a mild flavor with a thick, buttery texture. The large, singular pit located at its center is typically discarded because it contains a fungicidal toxin that can be poisonous if consumed in massive quantities.

As a nutrient-dense superfood, avocados provide the following health benefits:

Contain vitamins and minerals

Avocados are highly nutritious and contain a wide variety of essential nutrients, vitamins and minerals. Half an avocado contains the following:

• Calories: 114 kcal
• Carbohydrates: 6 g
• Sugar: 0.2 g
• Fiber: 5 g
• Protein: 1 g
• Fat: 10.5 g
• Potassium: 345 mg
• Magnesium: 20 mg
• Vitamin C: 6 mg
• Vitamin B6: 0.2 mg

Compared to other fruits, avocados have low sugar content. D-mannoheptulose, the primary sugar found in avocados, does not behave nutritionally as sucrose or fructose. Instead, D-mannoheptulose acts as a phytochemical to regulate blood sugar levels and promote weight management.

Avocados also have small amounts of vitamin E, manganese, copper, iron, zinc, phosphorous, vitamin A, thiamine, riboflavin and niacin. Plus, it does not contain cholesterol or sodium.

Promots cardiovascular health

Avocados may contain more fat than most fruits, but these fats support heart health and lower the risk of cardiovascular conditions, such as hypertension, Type 2 diabetes, atherosclerosis, coronary heart disease and stroke.

Avocados are excellent sources of monounsaturated and polyunsaturated fats. Unlike trans fats and saturated fats, these fats are considered healthy since they can be found in many nutritious foods including salmon, tuna, almonds and pecan nuts. Therefore, when consumed in moderation, avocados promote cardiovascular health.

Support weight management

Avocados are composed of 80 percent dietary fiber, a huge chunk of which is insoluble. Dietary fiber regulates bowel movement and aids digestion, thereby preventing constipation and diarrhea. It also promotes weight loss due to its effect on satiety.

On the other hand, magnesium also supports weight management by inhibiting the absorption of excess fat and glucose in the gastrointestinal tract. Instead, magnesium stimulates fat and glucose metabolism so that they may be converted into energy. Adequate magnesium intake is also linked to a reduced risk of coronary heart disease and stroke. Magnesium can also lower blood sugar levels and restore insulin sensitivity in diabetic individuals.

Lower cholesterol levels

According to a recent review published in Critical Reviews in Food Science and Nutrition, the consumption of half an avocado to one-and-a-half avocados per day can help regulate cholesterol levels in men. A number of clinical studies on avocados also consistently demonstrated that avocado consumption had a positive effect on the blood lipids of hypercholesterolemic and diabetic individuals.

In particular, avocados were found to reduce the amount of bad cholesterol (LDL) without increasing the amount of good (HDL) cholesterol. The combined vitamin C and E content of this superfood can also reduce the risk of atherosclerosis in hypercholesterolemic individuals.

Avocados are loaded with nutrients, vitamins, minerals and antioxidants that provide numerous health benefits. Avocados can be eaten raw, but this versatile fruit can also be used to make smoothies, pasta sauces, salads and dressings.

Sources:

MedicalNewsToday.com

GoodHousekeeping.com

TandFOnline.com