Avocado is one of the unique fruit in the world which offers a range of benefits when consumed. It is known as the Alligator Pears because of their shape and the leathery appearance of their skin. Normally avocados used in the form of guacamole, it is a traditional Mexican and Central American dip which is also good as a topping on the hamburgers and sandwiches. Avocados can be eaten raw, dessert whip, and in the form of salads also. It is available in many varieties, but the most popular one is creamy Hass. Avocado considered as a superfood and it is a good source of energy.
The botanical name of Avocado is Persea Americana. It is related to the bay laurel and cinnamon. These are the climacteric fruits. It is a single-seeded beery fruit. Today, 90% of avocados consumed within the US. Avocado oil has become popular due to its delicate flavor, high smoke point, and rich nutrient profile. It belongs to the family of Lauraceae. Avocado is popular because of its rich, creamy, velvety texture and mild flavor.
Avocados are native to Central and South America, Mexico. It is produced in the US, Carribean, Mexico, Brazil, Israel, and Australia.
An Avocado serving weighs 100 grams provides the 160 calories with a certain amount of dietary fiber. It is a rich source of Sodium, Potassium, Carbohydrate, Protein, Vitamin A, Calcium, Vitamin C, Iron, Vitamin B6, and Magnesium.
The following table shows the nutrition percentage of Avocados:
|% Daily intake per serve||Average quantity per serving|
Glycemic Index (GI) is used to measure how quickly a food converts into glucose.
Glycemic Load (GL) is used to measure how much a food converts into glucose.
The Glycemic Index values for the avocados is 40. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of avocados is 1.
- Rich in Anti-Inflammatory
- Regulates the Blood Pressure Level
- Healthy Heart
- Eye Health
- Weight Loss Management
- Prevents from Bad Breath
Rich in Anti-Inflammatory
It is rich in anti-inflammatory properties, that helps to relieve arthritis pain. It also a good source of omega-3 fatty acids, which facilitate lubricate joint and any relieve joint pains. The fats of this fruit are distinctive. They embrace phytosterols, plant hormones like campesterol, beta-sitosterol, and stigmasterol, which helps to keep inflammation in control. It additionally contains polyhydroxylated fatty acids, that are anti-inflammatory.
Regulates the Blood Pressure Level
Avocados could do wonders to keep your blood pressure levels in restraint too. It is a good source of potassium and low in sodium, that helps to keep your pressure level stable. A stable blood pressure level helps to prevent from the chances of heart attack and stroke.
Avocado is a good source of antioxidants and monounsaturated fats which facilitate to keep the heart healthy and reduces the risk of strokes. Eating avocado can even regulate lipoprotein and cholesterin levels, also as blood triglycerides.
Including avocados in your diet might help to improve eyesight. It is loaded with carotenoid and antioxidants that are helpful for eyes. They additionally contain xanthophyl and zeaxanthin, both of these nutrients help to maintain good eyesight, night-vision, and minimize harm from the ultraviolet radiation. The high quantity of vitamin A additionally helps to reduce the chances of degeneration that develops with the old age. The monosaturated fatty acids in avocados, facilitate in higher absorption of useful fat-soluble antioxidants, like carotene too.
Weight Loss Management
The presence of high-fibre content in avocado might help you to shed a pound or 2 also. A hundred grams of avocado contains the 7 grams of fibre. Fibre take the longest time to digest. It induces the sensation of fullness, that prevents you from bingeing later. Avocados are terribly low on carbs too, that conjointly promotes weight loss.
Prevents from Bad Breath
Consumption of avocados additionally helps in preventing from bad breath, that is primarily caused because of stomach upset or indigestion. Exhalation will be eliminated by improving the digestive health, antibacterial and inhibitor flavonoids found in avocados also kill the microorganism in your mouth that may lead to the bad breath. Avocados prevent us from oral cancers.
There are wide varieties of avocados available some of them as follow:
Always check the outside color of the skin of the avocados for any that are darker in color than the others. These could also be riper than avocados with lighter skin. Check the outer skin of the avocado for any big indentations as this might be a symptom that fruit has been contused.
If the avocado yields to firm mild pressure you recognize it's ripe and ready-to-eat. If the avocado doesn't yield to mild pressure it's thought of still firm and can be ripe in a few days. If the avocado feels mushy or terribly soft to the touch it's going to be terribly ripe to overripe. Don't choose which are overripe with brown, fibrous flesh it tastes bitter and mushy and it is an indication of rot.
How to Preserve
A firm avocado can ripen in a bag over a few days. Avocados shouldn't be placed within the refrigerator till they are ripe. Once opened you need to squeeze lemon juice on the flesh to guard it against browning.