Introduction to the Avocado
By Aishwarya Umesh Patil*
Not a very common commercial crop in India: The avocado is a native of the tropical regions of the Americas, most likely deriving from many wild species in Mexico and Central America. Avocados, sometimes referred to as "butter fruit," are not a very common commercial crop in India. Originating in Sri Lanka, it was brought to India in the early 1900s and is currently grown in Sikkim, a Himalayan state in eastern India, as well as on a small, dispersed scale in southern and central India. But the frosts and scorching, dry winds of northern India do not suit the avocado plant. In terms of climate, it is grown in tropical or subtropical regions with summer rainfall and a humid subtropical environment. While frequently overlooked as only a component of guacamole (spread or dip originating in Mexico), it has become part of international cuisine as a dip, condiment, and salad ingredient. Avocados are a versatile and nutritious fruit with a wide range of benefits to the human body.
Nutritional Profile
Around 73% of an avocado comprises water, 15% fat, 8.5% carbs (mainly fibre), and 2% protein. Avocados are a nutrient-dense food rich in fibre, vitamins, antioxidants, and monounsaturated fatty acids (Kupnik et al., 2023) (Ford et al., 2023). In actuality, avocado flesh contains up to 15% fat, the majority of which is heart-healthy monounsaturated fat called oleic acid. (Valdés and others, 2021) Avocados are also a great source of minerals including potassium, magnesium, and copper, as well as vitamins C, E, K, and B complex.
Avocados also include phytosterols, zeaxanthin, and lutein, among other advantageous phytochemicals. A magnificent powerhouse of nutrition! About 100 grams, or half an avocado, is 160 calories (Ford et al., 2023)
The Avocado's Health Benefits
The body can benefit greatly from the nutrients and chemicals found in avocados. This green fruit, when frequently consumed, can help maintain the health of the intestines, joints, heart, eyes, and more.
Recent studies have shown several health advantages linked to consistent avocado-eating.
Glycemic Index: Due to their low sugar content, they have a low GI, meaning that after eating, blood sugar levels shouldn't rise much. Yes, individuals with diabetes can also enjoy this.
Cardiovascular Health: Consuming avocados has been linked to improved cardiovascular health indicators, such as lower levels of LDL ("bad") cholesterol and higher levels of HDL ("good") cholesterol, according to studies.
Inflammation: Research has linked oleic acid, which makes up most of this fruit's fat content, to a reduction in inflammation. It may also have positive benefits for heart disease, diabetes, and cancer.
Lutein and zeaxanthin are two carotenoids found in avocados that build up in eye tissue to generate macular pigment. This pigment serves as an antioxidant to shield the eyes from free radicals and filters out harmful blue light. Lutein and zeaxanthin prevent age-related macular degeneration and vision loss by reducing oxidative damage.
Bone Health: Just half an avocado contains almost 18% of the daily value of vitamin K, making them an excellent source of the vitamin. It aids in the production of the protein osteocalcin, which is necessary for the binding of calcium to bone tissue. This strengthens and mineralizes bones.
Avocados in Vegan and Vegetarian Diets
Avocados are whole, nutritious, and a fantastic source of healthy fats, making them a great addition to any diet. Here are a few recipe suggestions for avocados:
Famous Mexican cuisine guacamole is a spread or dip that may be eaten as a side dish and is created with mashed avocado, lime juice, cilantro, onions, and seasonings.
In salads: Grain bowls, green salads, and more taste richer and creamier with sliced or cubed avocado added.
Inputs Courtesy: *Aishwarya Umesh Patil is associated with the Venugram Hospital, Belagavi as a Clinical Dietitian. She has done her post-graduation in NUTRITION & DIETETICS from the Jawahar Lal Nehru Medical College and has published an article, Impact of social media on eating behaviour among adolescents in the KLEU journal and has also presented a research paper at an international symposium in Mysuru. She is also a Guest lecturer at Bhartesh Nursing College in Belagavi.
Not a very common commercial crop in India: The avocado is a native of the tropical regions of the Americas, most likely deriving from many wild species in Mexico and Central America. Avocados, sometimes referred to as "butter fruit," are not a very common commercial crop in India. Originating in Sri Lanka, it was brought to India in the early 1900s and is currently grown in Sikkim, a Himalayan state in eastern India, as well as on a small, dispersed scale in southern and central India. But the frosts and scorching, dry winds of northern India do not suit the avocado plant. In terms of climate, it is grown in tropical or subtropical regions with summer rainfall and a humid subtropical environment. While frequently overlooked as only a component of guacamole (spread or dip originating in Mexico), it has become part of international cuisine as a dip, condiment, and salad ingredient. Avocados are a versatile and nutritious fruit with a wide range of benefits to the human body.
Nutritional Profile
Around 73% of an avocado comprises water, 15% fat, 8.5% carbs (mainly fibre), and 2% protein. Avocados are a nutrient-dense food rich in fibre, vitamins, antioxidants, and monounsaturated fatty acids (Kupnik et al., 2023) (Ford et al., 2023). In actuality, avocado flesh contains up to 15% fat, the majority of which is heart-healthy monounsaturated fat called oleic acid. (Valdés and others, 2021) Avocados are also a great source of minerals including potassium, magnesium, and copper, as well as vitamins C, E, K, and B complex.
Avocados also include phytosterols, zeaxanthin, and lutein, among other advantageous phytochemicals. A magnificent powerhouse of nutrition! About 100 grams, or half an avocado, is 160 calories (Ford et al., 2023)
The Avocado's Health Benefits
The body can benefit greatly from the nutrients and chemicals found in avocados. This green fruit, when frequently consumed, can help maintain the health of the intestines, joints, heart, eyes, and more.
Recent studies have shown several health advantages linked to consistent avocado-eating.
Glycemic Index: Due to their low sugar content, they have a low GI, meaning that after eating, blood sugar levels shouldn't rise much. Yes, individuals with diabetes can also enjoy this.
Cardiovascular Health: Consuming avocados has been linked to improved cardiovascular health indicators, such as lower levels of LDL ("bad") cholesterol and higher levels of HDL ("good") cholesterol, according to studies.
Inflammation: Research has linked oleic acid, which makes up most of this fruit's fat content, to a reduction in inflammation. It may also have positive benefits for heart disease, diabetes, and cancer.
Lutein and zeaxanthin are two carotenoids found in avocados that build up in eye tissue to generate macular pigment. This pigment serves as an antioxidant to shield the eyes from free radicals and filters out harmful blue light. Lutein and zeaxanthin prevent age-related macular degeneration and vision loss by reducing oxidative damage.
Bone Health: Just half an avocado contains almost 18% of the daily value of vitamin K, making them an excellent source of the vitamin. It aids in the production of the protein osteocalcin, which is necessary for the binding of calcium to bone tissue. This strengthens and mineralizes bones.
Avocados in Vegan and Vegetarian Diets
Avocados are whole, nutritious, and a fantastic source of healthy fats, making them a great addition to any diet. Here are a few recipe suggestions for avocados:
Famous Mexican cuisine guacamole is a spread or dip that may be eaten as a side dish and is created with mashed avocado, lime juice, cilantro, onions, and seasonings.
In salads: Grain bowls, green salads, and more taste richer and creamier with sliced or cubed avocado added.
Inputs Courtesy: *Aishwarya Umesh Patil is associated with the Venugram Hospital, Belagavi as a Clinical Dietitian. She has done her post-graduation in NUTRITION & DIETETICS from the Jawahar Lal Nehru Medical College and has published an article, Impact of social media on eating behaviour among adolescents in the KLEU journal and has also presented a research paper at an international symposium in Mysuru. She is also a Guest lecturer at Bhartesh Nursing College in Belagavi.
Nice useful article
ReplyDeleteVery concisely presented benefits of this otherwise less known fruit, thank you for this healthy and informative article.
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