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The avocado fruit is commonly known as the 'alligator pear', for its leather-like skin. It is native to the Caribbean Islands, South America and Central America. It is often considered a vegetable, rather than a fruit. The plant belongs to the family lauraceae. The fruit is usually dark green in color with a yellow- green buttery flesh. It contains a hard egg-shaped seed, known as a 'pit'. Avocados are available throughout the year. There are many varieties of avocados, which can be classified into three categories, Mexican, Guatemalan and West-Indian. One of the most common varieties of avocados is the hass variety, which is pear-shaped and has a dark green skin.

Nutritional Facts

Avocados contains high amounts of monosaturated fat, which can lower the level of cholesterol. One such important monosaturated fat is oleic acid, which can reduce the level of harmful LDL cholesterol. LDL cholesterol is associated with the clogging of arteries, and thereby increasing the risk of heart diseases. On the other hand, it increases the HDL cholesterol, which facilitates the transport of cholesterol in the blood and reduces the risk of coronary heart diseases and atherosclerosis (deposition of fats inside the arteries). Avocados are a complete source of proteins, and contains all the essential amino acids.

Avocados are a rich source of vitamin E and C and these vitamins are known for their antioxidant properties. Antioxidants protect the cells and tissues from the damaging effects of free radicals. Besides, vitamin C can prevent the occurrence of cardiovascular diseases, while vitamin E aids the formation of red blood cells, protection of cell membranes and blood circulation. Avocados also contain vitamin K, which is essential for the coagulation of blood, bone density and calcium absorption.

Folate is another important vitamin found abundantly in avocados. They can provide us with almost 8% of the total RDA (Recommended Daily Allowance) of folate, which is mainly required for the development of tissues and cells. Sufficient intake of folate can reduce the risk of heart diseases. Studies conducted in this regard have shown that the adequate intake of folate can lower the risk of heart diseases and heart attacks upto 55%. Vitamin A is also found in avocados, which is essential for stimulating the immune system, improvement of vision and proper growth of bones and teeth.

In addition to being a rich source of vitamins, avocados are rich in many important minerals like potassium, calcium, phosphorus, zinc and selenium. Potassium is required for maintaining the electrolyte balance in the body. It can also lower the risk of circulatory diseases like heart disease and stroke. Besides, it assists in regulating the level of blood pressure. Calcium and phosphorus are essential for the healthy growth of bones and teeth, while zinc facilitates the proper functioning of the immune system, energy metabolism and digestion.

Some studies have revealed that the extract of avocados can be effective in preventing prostate cancer, by inhibiting the growth of both androgen dependent and androgen independent cancerous cells. This can be attributed to the carotenoids, vitamin E and monosaturated fatty acids found in avocados. The carotenoids found in avocados include lutein, alpha-carotene, beta-caortene and zeaxanthin. The phytonutrients, such as beta-carotene present in avocados are presumed to be capable of destroying the cancerous cells in the case of oral cancer.

Despite being rich in fats, the avocado can help you lose weight. The secret lies in the high concentration of health promoting monosaturated fatty acids. So, avocados are a complete package of essential nutrients like fats, vitamins, minerals and proteins. This nutritious fruit can also protect you against a number of ailments including heart diseases, cancer, digestive problems and muscular degeneration.
By Chandramita Bora