By Sanah ThakurI love avocados. The day I was introduced to this fruit, I realised how much easier my life would be when I walk into the kitchen to cook a meal. I really don’t think I appreciate it as much as I should and so here’s a whole column dedicated to the fruit that makes cooking a non-existent activity in my life. Avocado is the super fruit of our generation, providing a multitude of benefits packed into its leathery vibrant green skin. Today, almost every salad, smoothie or breakfast meal recipe mentions the fruit, making it an extremely popular weight loss agent. Avocados are fresh and irresistibly rich in flavour, varying in size and usually following a colour gradient of dark green to black as it ripens. The most common variety consumed commercially is the Hass Avocado. Avocados are nutrient superstars, but aren’t entirely low in calories or fat. Let’s find out if the number 1 weight loss agent is actually helpful.
Here are some numbers:One-fifth of a medium sized avocado is usually considered the typical serving size. Thoughcontributing almost 20 different vitamins and minerals, this portion also contains 50 calories. The amount of fat in the same portion is 4.5 grams! Is Avocado fat healthy?It is obvious avocados contain fat. However, the type of fat is important to mention. Avocados contain monounsaturated and polyunsaturated fats, also known ashealthier fats. These types of fats are usually found in nuts, plants and fish and are usually known for raising the ‘healthy’ or ‘good’ cholesterol levels (HDL) and lowering the ‘bad’ cholesterol (LDL).
The other good stuff in AvocadosApart from healthy fat that safeguards the body from high cholesterol, avocados also contain many of the quintessential vitamins required by the human body.The sodium-free and low in sugar fruit contains the following vitamins and minerals:Vitamin A, K, C, E, Iron, Zinc, Potassium, Manganese, B vitamins except B-12, Betaine, Phosphorous, Calcium, Magnesium and much more.
Benefits of Avocado consumptionApart from being a one-time provider of essential vitamins and minerals, avocados play a major role in supporting cardiovascular health, weight management and comfortable ageing of the human body. Avocados contain good fats that help to promote healthy blood lipid profiles and improve the availability of fat soluble vitamins and chemicals from not just avocados, but other fruits and vegetables consumed along with avocados. The phytochemicals in avocados play a crucial role in the prevention of cancer, as they prevent the growth of precancerous and cancerous cell lines. They’re also a good source of dietary fibre, thereby preventing any occurrence of constipation. One serving contains around 2 grams of fibre, which can keep you fuller much longer and eliminate future over-consumption of food. Eating avocado seeds is also claimed to be beneficial to the body, however only as seed extract and not as whole seeds. Research suggests that seeds may have anti-inflammatory and antimicrobial properties. Each of the individual vitamins and minerals within an avocado also provide their specific benefits. For example, potassium is essential to the body for building proteins and muscles, and breaking down carbohydrates to ensure normal body growth.
A Few NotesBefore the excitement to ‘Avocado’ your unhealthy meals into healthy meals takes over, here are a few things to remember;1- Though avocados have an impressive nutrition profile, consuming too many could increase your weight.2- Don’t pair avocados with unhealthy food. Replace the junk with avocados for maximum benefits.3- 50 percent of individuals allergic to latex usually show cross-reactivity to fruits like bananas, kiwis and avocados. If you’re allergic to latex, consult a doctor before consumption.* The author can be contacted on Instagram @sincerelysanah