You can grow the Avocado plant indoors and outdoors. In this post, we will talk about health benefits of avocado and nutrition value.
Use a container to grow your plant indoors. It will grow 5-7 feet in height. If you plant your Avocado outdoors, it will grow 20-30 feet in height. The leaves are alternate 12-25 cm long. The flowers are greenish-yellow 5-10 mm in size.
The Avocado plant prefers moist soil. It is self-pollinating. However, if you use another Avocado tree near the first, it will produce better fruits. Avoid planting in places having high wind as this will reduce the number of fruits.
The black Avocado fruit has a nutty flavor. You can harvest the fruit from April to October. The tree takes 15 years to bear fruit.
Avocado nutrition value
The Avocado fruit has plenty of nutrition-giving ingredients. The heart-healthy mono-unsaturated fatty acids give the heart and health a boost by lowering the cholesterol and low-density lipid levels.
This healthy fat makes up for over 70% of the calories in the fruit. The majority of this fat is oleic acid that is beneficial for our health. It reduces the inflammation and the pain associated with that.
It can offset cancer by influencing the genes that cause cancer. The fats in the Avocado oil is resistant to heat-induced oxidation, making them ideal for cooking. Here is the breakup of the vitamins and minerals present in the Avocado Superfood.
- Vitamin C: 17% (of the daily requirement)
- Vitamin K: 26%
- Vitamin B6: 13%
- Potassium: 14%
- Folate: 20%
- Vitamin E: 10%
- Vitamin B5: 14%
In addition, it contains traces of Vitamin B3, Vitamin B2, Vitamin B1, Vitamin A, Phosphorus, Zinc, Iron, Copper, Manganese, and Magnesium. Avocado calories are low.
Health benefits of avocado fruit
Eating the Avocado fruit or culinary preparation helps you access a host of good nutritious items at one go. It proves beneficial to the heart and has a tangy taste. The lovely fruit can help you lose weight. Here, you have all avocado benefits :
1. Avocado fruit Lowers cholesterol levels
Heart disease is one of the leading causes of disease-related deaths in the world. Other than inflammatory markers, we have triglycerides and cholesterol as blood markers for heart disease.
In a study conducted, researchers found that avocados reduce cholesterol levels, increase the HDL (good cholesterol) by 11%, lower LDL (bad cholesterol) by 22%, reduce the triglycerides by 20%.
This is due to the presence of beta-sitosterol (a natural plant sterol), about 25 mg per ounce.
2. Avocado helps absorb fat soluble vitamins
Antioxidants such as carotenoids and Vitamin D, Vitamin A, Vitamin K, and Vitamin E need fats to absorb them and transport them to different places in the body.
Avocado helps in the function and so we can absorb and use the above-mentioned nutrients. This absorption increase is twofold to fifteen-fold. If we do not use Avocado in our diet, the plant nutrition would go to waste.
3. Protection from cancer
Though there are claims that say avocado will help you fight cancer, there is no evidence to show this is true. It may help reduce the effects of chemotherapy in human lymphocytes.
Similarly, laboratory tests done on prostate cancer cells show that This fruit extract inhibits the growth of the cancer cells. Eating adequate amounts of avocado superfood helps decrease the incidence of breast cancer.
The folate in the Avocado helps against other types of cancers such as cervical, pancreatic, stomach, and colon cancers as well.
4. Avocado is helpful for the eyesight
The presence of zeaxanthin and lutein helps the augment eyesight. These phytochemicals are present in the tissues of the eyes.
5. The avocado fruit has high fiber content
This fruit has a high amount of fiber content. The fiber in avocado helps to improve the bowel movement. This in turn leads to weight loss and reduction in sugar spikes. It lowers the incidence of many diseases.
Regular bowel movement helps augment the metabolism and this makes the person healthy. One must note the importance of soluble fiber (the avocado has 25% soluble fiber). The soluble fat interaction with the friendly gut bacteria. This action helps augment the bodily functions.
6. Prevent osteoporosis
Adequate amounts of Vitamin K can help improve calcium absorption and prevent the calcium excretion in the form of urine. Along with Vitamin D and calcium, we need Vitamin K also for bone health. One avocado will provide half the daily requirement of Vitamin K.
7. Lower depression
Homocysteine is a substance that impairs circulation and stops the delivery of nutrients to the brain. Folate helps prevent the build-up of homocysteine. This helps you fight depression.
Excess of homocysteine will interfere with the dopamine, serotonin, and norepinephrine production. These chemicals help regulate sleep, appetite, and mood.
8. Detoxification enhancement
The fibres in the Avocado superfood helps improve the bowel movement. This helps detoxify the body. This regulate the inflammations and immune systems of the body.
9. Useful to produce healthy babies
More folate consumption, especially during pregnancy, will improve the health of the babies. They help reduce the risk of miscarriages. The incidence of neural tube defects is reduced.
10. Protection from chronic diseases
One gets protection from chronic diseases such as diabetes, hypertension, stroke, coronary heart disease, certain types of gastrointestinal diseases, and obesity. It helps lower blood pressure and improves insulin sensitivity.
11. Avocado has good levels of potassium
The avocado fruit has more potassium than a banana. Many people do not get enough of this mineral. The potassium in our body serves many important functions including electrical conductivity between the body cells.
Good amount of potassium intake reduces the blood pressure and kidney failure. It helps prevent heart attacks and strokes.
12. Lower chances of metabolic syndrome
Due to the higher nutritional content of avocado, the people who eat avocado have a healthier body. Metabolic syndrome occurs in people who do not have a healthy intake of nutrients. Due to this, they become victims of diabetes and heart disease.
13. Relief from arthritis
If you have a latex allergy, then eating avocado food may provoke a reaction. Consult your physician if you notice any allergic reaction to eating avocados.
You cannot imagine guacamole dips at a party without avocados. You can use them with your salads, wraps, and smoothies. Include Avocado superfood in your menu today to get all health benefits of avocado and nutrition value.