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AVOCADO FRUIT

TOP BENEFITS OF AVOCADO

        • Support heart, bones, and muscles health [2,6,6]
        • Enhances immune system [6]
        • Protect nerve cells and digestive cells lining [6,7]

WHAT IS AVOCADO?

 Avocado is the fruit of the avocado tree, Persea americana in scientific terms. In addition to its excellent nutritional value, this fruit provides flavour and texture to a wide range of cuisines. It is often referred to as a superfood because of its health benefits [1].


Avocados come in many shapes and colours, from round to pear
-shaped, green to black. They can also range from 8 ounces to 3 pounds in weight (1.4 kilograms).


Avocados are rich in nutrients, including 20 different vitamins and minerals. The following nutrients are found in a single 3.5-ounce (100-gram) serving (3):

    • 26 percent of the daily value of vitamin K (DV)
    • Folate: 20% of the daily value
    • Vitamin C: 17% of the daily value
    • Potassium: 14% of the daily value
    • 14 percent of the daily value for vitamin B5
    • 13 percent of the daily value for vitamin B6
    • 10% of the daily value of vitamin E

Magnesium, manganese, copper, iron, zinc, phosphorus, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (riboflavin) are also present in minor levels (niacin).


There are 160 calories, 2g of protein, and 15g of healthy fats in this snack. Although it has 9g of carbs, 7 of those are fibre, making it a low-carb-friendly plant meal with only 2 net carbs [2].


AVOCADO KEY MECHANISMS

Heart

 

  • Reduces inflammation [3]

  • Support heart health [2]
  • Lower cholesterol level [4]
  • Reduce blood pressure [4]

 

Eyes

 

  • Support antioxidant activity [5]
  • Reduce macular degeneration in older people [5]

 

Bones

 

  • Enhance bone health [6]

 

Skin, Hair, And Nails

 

  • Protection from cell damage [6]
  • Support rebuilding of nail tissues [6]
  • Keep hairs shiny [6]

 

Immune system

 

  • Increases strength for fighting pathogenic cells [6]
  • Great source of glutathione (antioxidant) [6]

 

Muscles

 

  • Promote healthy and strong muscles [6]

 

Digestive System

 

  • Protection of cell lining [6]
  • Prevent diarrhea and constipation by providing high fibre content [6]]

 

Brain

 

  • Support oxygen supply to the brain [7]
  • Protect nerve cells [7]
  • Prevent stroke and seizures [7]

AVOCADO CAN BE FOUND IN:

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REFERENCES

[1] A. J. D. Mark L Dreher, "Hass avocado composition and potential health effects," Pubmed, vol. 7, no. 53, pp. 738-50, 2013.
[2] K. Gunnars, "12 Proven Health Benefits of Avocado," 29 June 2018. [Online]. Available: https://www.healthline.com/nutrition/12-proven-benefits-of-avocado. [Accessed 23 Novemebr 2021].
[3] S. D. I. J. Arpita Basu, "Dietary factors that promote or retard inflammation," Pubmed, vol. 5, no. 26, pp. 995-1001, 2006 .
[4] J. C.-M. J. E. H.-A. F. C.-C. J. L. A.-G. M Alvizouri-Muñoz 1, "Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels," Pubmed, vol. 4, no. 23, pp. 163-7., 1992.
[5] I. C. M. D. P. B.-G. W. S. Cécile Delcourt 1, "Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study," Pubmed, vol. 6, no. 47, pp. 2329-35, 2006.
[6] "6 Health Benefits from Eating Avocados," Harvest Right, 31 May 2018. [Online]. Available: https://harvestright.com/blog/2018/6-health-benefits-from-eating-avocados/. [Accessed 23 Novemebr 2021].
[7] T. Roizman, "Avocado & Brain Function," SFGATE, 21 November 2018. [Online]. Available: https://healthyeating.sfgate.com/avocado-brain-function-6231.html. [Accessed 23 Novemebr 2021].