What is Avocado?
Avocado is a single-seeded drupe (a fleshy fruit containing a seed or stone), belonging to the genus Persea in the Lauraceae family. It is a tropical, subtropical and warm temperate-zone fruit, found growing abundantly in Mexico, Central America, South America and in some parts of the United States, such as California and Florida. The name “avocado” most likely originated from the Aztec, who called the fruit ‘ahuácatl’, meaning ‘testicle’ in reference to its shape (and potentially as a metaphor for fertility).
Nutritional Value of Avocado
Avocado is an incredibly nutritious fruit and has many different vitamins and minerals including vitamin C, vitamin K, folate, iron, magnesium, potassium and dietary fibre. It is also a great source of healthy monounsaturated fat, which has been linked to numerous health benefits such as reduced risk of cardiovascular disease and better insulin sensitivity. Additionally, avocado is an excellent source of carotenoids, isoflavones, phytosterols and polyphenols, which all have antioxidant properties and can help protect our body from damage caused by free radicals.
Generally, you can eat an avocado like other fruits, enjoying slices as part of a salad or replacing certain ingredients of your favourite dish. Avocado is also gaining fame for its use as a spread, promoting a healthy replacement for butter or margarine on toast, sandwiches and other meals.
Benefits of Avocado
Avocado is a superfood with a lot of potential benefits, due to its rich bioactive content and high nutrient density. Its range of positive impacts on overall health include:
1. Reduced Cholesterol Levels: The high monounsaturated fat content found in avocado can promote better ratio between good and bad cholesterol, thus reducing bad cholesterol levels. Furthermore, its phytosterol content has been shown to reduce LDL levels, while increasing the level of good cholesterol. This can reduce the risk of heart attacks and stroke.
2. Improved Vision: Avocado is high in lutein, an important antioxidant carotenoid to help protect against vision loss. It helps protect macular region of the retina, reducing the risk of vision problems like age-related macular degeneration.
3. Boosted Brain Function: Avocado is a rich source of Vitamins B6, B9 and E, which have been linked to improved cognitive function, as well as helping to decrease the symptoms of depression and anxiety.
4. Improved Digestion: It is rich in dietary fibre, promoting good digestion, regular bowel movements, reduced occurrences of constipation and diverticulosis. Furthermore, the bioactive compounds found in avocado can help to protect the liner of the digestive tract from damage.
How to Choose the Perfect Avocado?
When searching for the ideal avocado, choosing the correct ripeness is key. To determine the ripeness, start by applying gentle pressure with your hand on the fruit. If it is too soft, it’s likely overripe, but if it feels too firm, it may require a few more days on the counter top before being ripe enough for use. Also, look for dark, oily and unblemished skin, smaller; darker fruits will generally be more flavourful. If a stem is still attached, you will also want to make sure that it is intact and shows few signs of decay or damage.
Conclusion
Avocado is a fantastically versatile and nutritious fruit. It has a host of health benefits, from increasing heart health and vision to boosting brain function by delivering essential vitamins and minerals. Furthermore, its unique texture and flavour helps make it a great addition to all manner of dishes, so if you’re looking to add more nutrients to your diet there’s no reason why avocado can’t be a part of it!