With the search for healthy foods picking up pace, it is no surprise that we are looking ever more intently at what we are eating. That search has taken us far and wide – and one of the emerging options is something that is quite flavourful as well! Some Indians are familiar with the trendy avocado toast and its nutty deliciousness, but the benefits of the avocado go well beyond.
There is no doubt about the fact that avocados are delicious. But how much do we know about this fruit? Avocado (Perseaamericana) a native of South America, also known as alligator pear or avocado pear, is actually a large berry with a rather oily exterior containing a single large stone. Domesticated and harvested locally in Latin America for thousands of years, it comes in a number of variants that range in size, colour, and texture. The trees are native to the tropics, and are today cultivated across continents.
What has led to the popularity of the fruit is its soft buttery texture combined with their unusual alluring taste. However, it also packs a lot of benefits that complement its flavour. They deliver multiple disease-fighting compounds such as lutein, beta-carotene (precursor to vitamin A), and vitamin E. Results have shown that 1 serving of avocado has 114 calories, and is a rich source of several B vitamins (such as pantothenic acid) and vitamin K, with moderate contents of vitamin C, vitamin E, and potassium.
Avocados are also a source of ‘good fats’, and its regular consumption is linked to lower levels of bad (LDL) cholesterol. It also contains a lot of fibre, which is good for digestive health. Avocados also contain minerals such calcium, magnesium, and sodium, all essential for the human body’s health. It is also packed with antioxidants.
The human heart needs special attention, and avocados are fortunately a fabulous heart-friendly fruit. They are loaded with health-promoting MUFA (Monounsaturated fatty acids) that are great for our heart, and potassium, a mineral that helps regulate blood pressure, and even the elusive folate, which again is a wonderful heart health nutrient.
Nutrient-rich avocado oil has a multitude of uses for salads or cooking and is also being used increasingly in cosmetics and soap products. The most common way to have it however remains as a nutritious addition to a meal.
So next time instead of just eyeing this perfect blend of taste and health on other people’s Instagram feeds, or at the supermarket, get them home and cook with them. Go on and make the most of avocado’s health.
The author is a leading dietitian and holistic health consultant.
