Avocado - I am a Good Fat...

Avocado is a tropical fruit which is pear-shaped and rich in nutrients. It is creamy, delicious and packed with vitamins, minerals, and other nutrients that can help keep us healthy. It is also called as the 'makhan phal' in hindi.

·     Avocados have a high-fat content and are yet considered as one of the healthiest fruits that can be added to our diet. This is due to the good monounsaturated oils (MUFA) content of avocados, which help lubricate joint and lower blood pressure, rather than piling up calories.

·     Consumption of avocado lead to higher HDL-cholesterol levels, lower risk of metabolic syndrome and lower BMI.

·     They aid in reducing cholesterol and preventing cardiovascular diseases and are thus, associated to a balanced diet.

·     Avocados are “powerhouse of nutrients”, and are rich in protein as well as fat soluble vitamins.Avocados contain lutein and zeaxanthin; two phytochemicals which help to protect and maintain ocular health.Despite its creamy texture, avocado is actually high in fibre which can help prevent constipation, and maintain a healthy digestive tract.

·     They contain substantial amounts of bioactive compounds such as “phytosterols”. This is a substance of vegetable origin with a structure similar to cholesterol. Its mechanism of action in the body involves the inhibition of intestinal cholesterol absorption and decreased hepatic cholesterol synthesis.

·     Diets rich in phytosterols can lead to the reduction of the total cholesterol and LDL cholesterol

·     One of the phytosterol, β-sitosterol in avocados also has a special effect on immunity, contributing to the treatment of diseases such as cancer, HIV and other infectious diseases.According to the USDA National Nutrient Database (https://fdc.nal.usda.gov/), one medium size avocado (200-250 grams) contains:-

·       Energy: 322 Kcal

·       Protein: 4 grams

·       Carbohydrate: 17.1 grams

·       Fat: 29.5 grams

·       Monounsaturated Fatty Acids: 19.7 grams

·       Total fibre: 13.5 grams

 

Reference: (https://www.researchgate.net/publication/297736556_Avocado_Characteristics_health_benefits_and_uses)

For delicious recipe of avocado, click here: Chocovado - Healthy Chocolate Avocado Mousse