HEALTH BENEFITS OF AVOCADO AND SIDE EFFECT

INTRODUCTION

Avocado is an energetic fruit with high nutritional value and is considered a major tropical fruit, since it is rich in protein and contains fat soluble vitamins lacking in other fruits, including Vitamins A and B, and median levels of vitamins D and E. It contains different oil levels in the pulp, thus it is widely used in pharmaceutical and cosmetic industries, and for obtaining commercial oils similar to olive oil, because of their similar fatty acid composition. In addition, this fruit has been recognized for its health benefits, especially due to the compounds present in the lipid fraction, such as omega fatty acids, phytosterols, tocopherols, and squalene.

AVOCADO PLANT

Avocado or Persea americana is a commercially valuable and popular fruit that is cultivated in the tropical and Mediterranean regions of the world. Recently, it has gained even more popularity among people, due to the numerous scientific researches that have proven some of the beneficial effects of this wonderful fruit on human health. These benefits include lowering blood cholesterol level, aiding digestion, managing diabetes, improving circulation, strengthening the nervous system, improving kidney health, and fighting arthritis.

LOCAL NAMES

Amharic (avocado); Burmese (kyese, htaw bat); Creole (zaboka); English (butter fruit, avocado, avocado-pear, alligator pear); Filipino (avocado); French (avocat, avocatier, zaboka, zabelbok); German (Alligatorbirne, Avocadobirne); Indonesian (avokad, adpukat); Khmer (avôkaa); Malay (apukado, avokado); Mandinka (avacado); Pidgin English (bata); Spanish (pagua, aguacate); Swahili (mparachichi, mpea, mwembe mafuta); Thai (awokado); Trade name (medang); Vietnamese (bo, lê dâù).

USES

·        Generally, avocados are served raw, although some particular varieties can be cooked for a short period of time without becoming bitter.

·        Also, avocados can be used as ingredients in different kinds of dishes, both savory and sweet.

·        Most vegetarians use avocado as a substitute for meat in their cuisines, due to its high fat content.

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PROPERTIES OF AVOCADO

·        Fats – Avocado is one of the richest fruit in fats, up to 14% or more of its total content, depending on the variety. The fats in avocado are mainly unsaturated and of high biological value. And as the case with all plant-based foods, avocado contains no cholesterol.

The fats present in avocado can be classifies into:

1.      Phospholipids – these types of fats are those that contain phosphorus in their molecule. They benefit the body by performing vital functions in the nervous system.

2.      Glycerides – These are synthesized by the combination of one or more fatty acid molecules with glycerine molecule. When glycerine combine with one, two or three fatty acid molecule, the resultant mixture is referred to as monoglycerides, diglycerides, and triglycerides respectively. The most common fatty acid present is the Oleic acid, and the most common glyceride formed are triglycerides.

3.      Free fatty acids – These are the fatty acids present in avocado which are not in union with glycerine. They are said to be partly responsible for the typical aroma of the fruit.

4.      Water – Avocado is among the fruits with the lowest proportion of water. Only fruits like banana and olives can rival avocado when it comes to reduced water content. This shows that avocado is a highly concentrated fruit in terms of nutrients.

5.      Proteins – It is amazing that avocado is also among the richest fresh fruit in proteins. Their proteins contain all the essential amino acids, though not balanced. For the best of their proteins, it is advisable to combine them with vegetables during consumption.

6.      Vitamins – Avocado is the richest fresh fruit source of vitamin E, providing as much as 2.07 mg per 100 g serving of raw avocado. This important vitamin acts as a powerful antioxidant, and may help in preventing cancer. It also protects against cellular aging, and enhance reproductive functions. Another vitamin present in avocado in rich amounts is vitamin B6. Avocado, together with banana are the richest fresh fruit source for this vitamin. Other vitamins contained in reasonable quantities include the B group vitamins, vitamin C, and vitamin K.

7.      Minerals – Iron and potassium stand out among the minerals present in avocado. Others include magnesium, manganese, zinc and phosphorus. Interestingly, this wonderful fruit lacks sodium.

·        Fiber – Avocado contains fiber in about 6% or more of its total content, depending on the variety. Amazingly again, avocado is the richest of any fresh fruit in fiber, but just after passion fruit.

HEALTH BENEFITS OF AVOCADO

They are packed with nutrients and are therefore considered as one of the best foods you can eat.  Avocados are most beneficial when eaten raw. Many of the well-researched and important health benefits of avocados are as follows:

·         Anemia

The consumption of avocado may be beneficial for those suffering from iron-deficiency anemia. It is a fact that the non-heme iron present in plants-based foods is absorbed with a higher difficulty into the body than the heme iron present in animal based foods. But in this case, it is different with avocados. Its iron content is conveniently assimilated into the body than most other plant-based food due to their vitamin C content, which helps facilitate the process

Moreover, avocados also contain significant amounts of vitamin B6, which is involved in the production of blood cells. According to the American School of Natural Health, eating at least 3 avocados per week for a minimum of 2 weeks may address your iron imbalance.

·        Aids in Digestion

It is believed that avocados are soothing for the intestine and therefore aid in digestion.  They contain soluble and insoluble fibers that help to keep the digestive system running smoothly. These types of fiber are very important for digestion because they bulk up stools and help ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40% of daily requirement per serving) makes this a very important food for optimizing your digestive health.

·        Dental Care

Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath. Avocados have also been connected with preventing oral cancers.

·        Skin and Hair Care

Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis.  Beta-carotene and lycopene are two organic compounds found in large quantities in avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.

·        Liver Care

Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

·        Improves Vision

Avocados help keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. These conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of these special carotenoids in avocados neutralizes the effects of those dangerous free radicals.

·        Promotes Healthy Heart

The health benefits of avocados include a healthier heart. Beta-sitosterol, which is found in avocados, helps maintain healthy cholesterol levels. Research studies suggest that the intake of avocado may enhance antiatherogenic properties of HDL cholesterol, which helps in protecting the heart from atherosclerosis, also known as arteriosclerotic vascular disease. The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes.

·         Improves blood circulation

The hypolipidemic property of avocados in reducing blood cholesterol and triglycerides, coupled with its absence of sodium and high potassium content, makes them perfect for improving blood circulation and preventing circulatory disorders. Arteriosclerosis and hypertension are two of these disorders that can be easily prevented through the consumption of avocados.

Remember that cholesterol and sodium are probably the two most antagonistic substances to heart health, and both are absent in avocados. This makes them a wonderful addition to your heart-healthy diet.

·        Kidney Health

Diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that help in maintaining a normal heart rate. Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.

·        Treats Arthritis

The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids it contains, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced.

·        Anti-cancer Properties

Health benefits of avocados include a lower risk of cancers, including breast cancer and prostate cancer. Avocado contains carotenoids and monounsaturated fat, both of which contribute to the significant reduction of cancer. Avocado also contains Glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals. The list of antioxidant and anti-inflammatory compounds in avocados is impressive, and it is almost difficult to determine which one has the largest impact. Studies have been widely done on oral, skin, and prostate cancers and the results show that instead of metastasizing, the organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death). Research is still ongoing on the relationship between avocados and cancer.

·        Antioxidant Properties

Avocado contains both vitamin C and E, which help enhance antioxidant properties of the human body. Vitamin C recycles vitamin E and helps reduce the oxidation of LDL cholesterol. Avocado also contains antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, cognitive disorders, and many more.

·        Healthy Skin

Avocados contain many vitamins and minerals that help in maintaining healthy skin.  Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to the sun. Oil made from avocado helps in protecting the skin against sunburn damage. The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.

·        Weight Management

Regular exercise, along with a healthy diet, is very important in weight management. Avocados are fruits that provide nutritional value to the body and support weight control. Findings of a recent study suggest a number of beneficial effects of avocado on weight management.

·        Anti-aging

Consuming avocados is also associated with healthy aging. It contains compounds such as xanthophyll, which has antioxidant properties. Research studies suggest that an intake of xanthophyll may decrease signs of the aging process on various parts of your body.

·        Nutrient Absorption

Avocados are best eaten along with other fruits and vegetables. This is due to the fact that nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules, which helps protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. Therefore, adding sliced avocado to a mixed salad is a good way to make a healthy meal even better. This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come.

SIDE EFFECTS OF AVOCADO

The side effects of consuming too much of avocado include:

• ·        Migraine
• ·        Nausea
• ·        Vomiting
• ·        Sensitivity to light
•    Care must be taken and consumption of avocado should be avoided if these symptoms are experienced.