Avocados 🥑: Facts, benefits and harmful aspects

Avocados are a fruit with which we have become familiar quite recently. Due to its rich creamy texture, its use is increasing day by day in breakfasts, salads, sandwiches, and dips. Of course, how can we forget the Youtube videos and ASMRS where we see YouTubers using avocados with other different types of foods? 

 

Avocados are climacteric fruits that grow on trees. It is a single-seeded berry, due to the imperceptible endocarp covering the seed, rather than a drupe. The fruit is also known to have unusual characteristics, which makes it an interesting subject to study.

 

Surprising facts about Avocados

 

l  Avocado is a fruit, not a vegetable. Botanically, it is a large berry that contains a single seed.

 

l  Avocados are known to have one of the highest fat contents of any fruit or vegetable, with approximately 77% of their calories coming from fat. (Source: USDA)

 

l  Avocados are a good source of heart-healthy monounsaturated fats, fiber, potassium, and various vitamins and minerals. (Source: Harvard T.H. Chan School of Public Health)

 

l  The Aztecs called the avocado "ahuacatl," which means "testicle," possibly due to its shape. (Source: National Avocado Board)

 

l  Avocado trees can grow up to 65 feet tall in the wild, but they are usually kept smaller (around 15-30 feet) when grown commercially. (Source: California Avocado Commission)

 

l  The avocado is native to South Central Mexico and was first domesticated there over 7,000 years ago. (Source: Science Direct)

 

 

Benefits of Eating Avocados

Besides their delicious flavor and creamy texture, avocados can provide a wealth of benefits. Some of them are described below:

 

l  Nutritious: Avocados are rich in a variety of nutrients that can help support overall health. They are an excellent source of healthy monounsaturated fats and potassium, which can help lower cholesterol and blood pressure levels. These healthy fats can also aid in weight management and help keep you feeling full for longer periods.

 

 

l High in monounsaturated fatty acids: Avocados are high in monounsaturated fatty acids, which makes them suitable for consumption without any problems of heart disease or obesity

 

 

l Good Source of Fiber: Avocados are a good source of fiber, which is essential for maintaining digestive health. Fiber helps to keep your digestive system moving smoothly and can reduce the risk of constipation, bloating, and other digestive problems.

 

 

l Antioxidants: Avocados contain antioxidants such as vitamins C and E, which help protect your body against cellular damage from free radicals. Antioxidants can also help to reduce inflammation, which is associated with a variety of chronic health conditions such as heart disease, cancer, and arthritis.

 

 

l  Low-carb: Avocados are a relatively low-carb food, which makes them a good option for those following a low-carb diet. They can be a good option for those looking to manage their weight, as they are filling and can help to reduce cravings for junk food.

 

l  Avocados are also considered safe to be eaten by pregnant women, since they contain high amounts of key nutrients which are required to maintain a healthy pregnancy, including folate and potassium. However, it is advisable to consult your doctor regarding the consumption of avocados during pregnancy. Eating avocados during pregnancy is good, but overconsumption should be avoided since it can lead to reduced milk production. (Source: www.avocaderia.com)

 

 

Harmful Aspects of Eating Avocados

 

As with any other food, avocados come with some cons if not consumed in moderation. Some of them are mentioned below:

 

l High in Calories: Avocados are high in calories, with one medium avocado containing around 250 calories. While this is not a significant amount, consuming too many avocados can quickly add up, leading to weight gain. Because of this, it is important to be mindful of portion sizes when consuming avocados. 

 

 

l Digestive Issues: Consuming large quantities of avocados can cause digestive issues such as bloating and diarrhea. This is due to their high fiber content, which can be difficult for some people to digest. It is important to start with small portions and gradually increase the amount consumed to see how your body reacts.

 

 

l Weight Gain: Avocados are high in fat and calories, which can contribute to weight gain if consumed in excess. It is important to consume avocados in moderation as part of a balanced diet, rather than as a large portion of your daily calorie intake.

 

 

l Allergic Reaction: Some people may have an allergic reaction to avocados. Symptoms can include itching, swelling, and difficulty breathing. If you experience any of these symptoms after consuming avocados, it is important to seek medical attention immediately. If you show signs of an allergic reaction, you should not consume avocado.

 

In conclusion, an excess of anything is always a bad idea. The same goes for avocados. Avocados can be a nutritious and delicious addition to a balanced diet. They are rich in healthy fats, fiber, and antioxidants, which can support overall health. However, it is important to be mindful of portion sizes and to be aware of the potentially harmful aspects of consuming too many avocados, such as weight gain and digestive issues. If you have any concerns about consuming avocados, it is best to speak with a healthcare professional.

 

 

Sources:

 

l Harvard T.H. Chan School of Public Health, "The Nutrition Source: Avocados"

 

l Mayo Clinic, "Avocado: Nutrition, Benefits, and Risks"

 

l American Heart Association, "Potassium: An Important Nutrient for Your Heart"