Outstanding health benefits of avocado fruit A series of Presentation By Mr Allah Dad Khan Former DG Agriculture Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

5. The health benefits of avocado include weight
management, protection from cardiovascular diseases
and diabetes, treating osteoarthritis and enhancing the
absorption of nutrients for the body. It also reduces
the risk of cancer, liver damage and Vitamin K deficiency-
related bleeding. Avocado helps in keeping eyes healthy
and protecting the skin from signs of aging and the
harmful effects of UV rays. It also helps in maintaining
blood sugar levels and has antioxidant properties. It even
helps to increase circulation, boost cognitive abilities, and
build stronger bones!
Avocado

6. According to a recent research study,
avocado seeds are used for the treatment of
diabetes, inflammatory conditions, and hypertension,
as well as for improving hypercholesterolemia.
Another research study shows that consumption of
avocado leads to improved diet quality and nutrient
intake, including a lowered risk of metabolic
syndrome.
Avocado

7. Avocado has a high fatty acid content but contains
extremely low levels of cholesterol. Many people tend to
stop eating avocado due to its high calorie content,
thinking that it may add to their weight. However, the
amount of calories is very small when compared to butter,
and other high calorie dietary items. Also, much of the fat
content comes from unique sources, like phytosterols,
which are beneficial for a number of reasons. This article
discusses the various health benefits of avocado and its
nutritional content, but first, let’s learn a bit more about
this valuable and beneficial fruit.
Avocado

8. Avocados are also known as Alligator Pears, which is mainly
due to its shape and the leathery appearance of its skin. It is a
fruit that is grown on Persea Americana, which is an evergreen
tree from the Lauraceaefamily. Although it doesn’t resemble
these relatives, avocados are closely related to cinnamon
and bay laurel. It is usually tall and can grow up to a height of 65
feet. The approximate weight of avocados is between eight
ounces and three pounds, depending on the variety of avocado.
It is harvested early and then allowed to ripen gradually when it
is sold commercially. This is why avocados are called
climacteric fruits, which only ripen after harvesting, just
like bananas.
Avocado

9. Avocados are available in many varieties, but the most popular of
all is the creamy Hass variety. Avocado trees grow well in tropical,
sub-tropical and equatorial areas, but like so many other fruits, the
cultivation of avocados is the easiest in the Mediterranean climate.
That being said, avocados originated in the state of Puebla, Mexico,
where evidence in caves dates back to at least 10,000 B.C. Ancient
Central American and South American cultures were known to use
avocados that had grown wild, but it is unclear if cultivation began
until the last few thousand years. It only appeared in other parts of
the world in the last 500 years, but has quickly gained popularity
for its unique appearance, taste, and apparent health benefits.
Avocado

10. Avocados are considered a “Super Food” and have a special
position in the food calorie pyramid. Avocados are rich in
various nutrients, vitamins and minerals. Avocados are also a
good source of monounsaturated fatty acids, and they have a
low sugar content. They are a good source of energy and
contain a number of essential vitamins and minerals.
Avocados contain calcium, iron, magnesium, potassium,
copper, manganese, phosphorus and zinc. They also contain
minerals such as vitamin C, B6, B-12, A, D, K, E, thiamin,
riboflavin, and niacin. Furthermore, they are a great source of
dietary fiber, and a single serving can provide more than 40%
of the daily requirement!
Nutritional Value O
of Avocados

12. Healthy for the heart Avocado with the stone shaped as a
heart
According to registered
dietitian Patricia Groziak, MS,
RD, with the Hass Avocado
Board, avocados contain 25
milligrams per ounce of a
natural plant sterol called
beta-sitosterol. Regular
consumption of beta-sitosterol
and other plant sterols has
been seen to help maintain
healthy cholesterol levels.1

13. Antioxidant Properties: Avocado contains both vitamin C and
E, which help to enhance antioxidant properties of the
human body.
Vitamin C recycles vitamin E and helps
to reduce the oxidation of LDL
cholesterol. Avocado also contains
antioxidants like epicatechin,
violaxanthin, neochrome, and about a
dozen others. Antioxidants neutralize
the effects of free radicals, which are
the dangerous byproducts of cellular
metabolism. They are responsible for
dozens of serious conditions in the
body, including cancer, cardiovascular
disease, vision problems, premature
aging, cognitive disorders, and many
more.

14. Useful for Athletes: Athletes require a lot of energy and must
maintain optimal nutrition to fuel their body
Avocado provides vital
nutrients to athletes to
maintain required energy
levels and good health.
Moreover, they contain
phytochemicals that are a
natural fuel source for your
body.

15. Avocado – Health Concerns
Avocados may cause
migraines, a common type of
headache. Symptoms such as
nausea, vomiting and
sensitivity to light are
generally the symptoms of a
migraine. Care must be taken
and consumption of avocado
should be avoided if these
symptoms are experienced

16. Avocado – Quick Serving Ideas
1. Salad: Mix chopped onion, tomato, lettuce
and avocado in a bowl. Add salt, pepper, lime
juice and drizzle olive oil on the salad. You
may add other vegetables or meat to the
salad as well.
2. Soup: Garnish soups with chopped avocado
for additional flavor and health benefits.
3. Fruit: Ripe avocados can be consumed
directly.
4. Dressing: Avocados can be used for dressing
food preparations of your choice

18. Avocado Maintains Blood Glucose Levels
Apart from the fruit, the leaf extracts of avocados
also provide health benefits. A study conducted on
non-diabetic and diabetic rats suggest that the leaf
extracts may help in lowering blood glucose levels.
For diabetic patients, the metabolism of starch-
based foods into simple sugars like glucose can
cause the spikes and plunges that are so dangerous
for diabetics. Fiber helps to slow the breakdown of
food into usable sugars, so it is absorbed by the
body in a more balanced way. Furthermore, the
majority of carbohydrates in avocados are made up
of 7-carbon sugars, a relatively rare form of sugar
that actually inhibit the enzyme hexokinase. This
helps avocados control the way that glucose is
metabolized by the body, thereby protecting the
overall health of diabetic patients.

19. Avocado for Healthy Skin
Avocados contain many vitamins and
minerals that help in maintaining
healthy skin. Carotenoids found in
avocados are associated with reducing
UV-induced inflammation of the skin
due to exposure to sun. Oil made from
avocado helps in protecting the skin
against sunburn damage. The high
levels of beta-carotene in avocados can
be enzymatically split into provitamin A,
which has long been connected to
protecting the skin from a variety of
conditions and the damaging effects of
the sun.

20. Avocado for Nutrient Absorption:
Avocados are best eaten along with other
fruits and vegetables. This is due to the fact
that nutrients present in fruits and
vegetables get enhanced when eaten along
with avocados. The absorption of carotenoid
antioxidant molecules, which helps to
protect the body against free radical
damage, increases three to five times when a
salad is eaten along with avocado. Therefore,
adding sliced avocado to mixed salad is a
good way to make a healthy meal even
better. This makes avocado a great element
as an appetizer since it prepares the
digestive tract to function at its highest level
during the meal to come!

21. Avocado and Weight Management:
Regular exercise, along with
a healthy diet, is very
important in weight
management. Avocados are
fruits that provide nutritional
value to the body and
support weight control.
Findings of a
recent study suggest a
number of beneficial effects
of avocado on weight
management.

22. Avocado and Anti-Aging:
Consuming avocados is also
associated with healthy aging.
It contains compounds such as
xanthophyll, which have
antioxidant properties.
Research studies suggest that
an intake of xanthophyll may
decrease signs of the aging
process on various parts of
your body.

23. Avocado for Bone Health
Avocados contain carotenoids such as
zeaxanthin and lutein, which are
associated with a reduced risk of
cartilage defects (symptom of
osteoarthritis). Intake of foods such as
avocado and soy may help in reducing
the risk of osteoarthritis. Furthermore,
the levels of essential minerals in
avocados are significant, including zinc,
phosphorous, copper, and trace
amounts of calcium and selenium. All of
these are connected to lowered risks of
osteoporosis and improvements in
bone mineral density.

24. Avocado for Good Digestion
It is believed that avocados are soothing
for the intestine and therefore aid in
digestion. They contain soluble and
insoluble fibers that help to keep digestive
system running smoothly. These two types
of fiber are very important for digestion,
because they bulk up stools and help to
ensure the smooth passage of food
through the intestinal tract. Furthermore,
they stimulate gastric and digestive juices
so nutrients are absorbed in the most
efficient and rapid way. Finally, they reduce
the symptoms from conditions
like constipation and diarrhea. All in all, the
huge amount of fiber found in avocados
(40% of daily requirement per serving)
makes this a very important food for
optimizing your digestive health.

25. Avocado for Skin and Hair Care
Avocados are packed with nutrients that
are beneficial for maintaining healthy skin.
It enriches skin that is dry, chapped or
damaged. They are added to a variety of
cosmetics due to their ability to nourish the
skin with essential vitamins and make it
glow. It is also used for nourishing dry
and damaged hair. Many people use
avocados to prepare skin and hair masks.
Above all, avocado oil helps
in treating plaque psoriasis. Beta-carotene
and lycopene are two of the organic
compounds found in large quantities within
avocados. Both of these have been
connected to improving the health and
tone of your skin and eliminating signs of
premature aging.

26. Avocado for Morning Sickness:
During pregnancy,
morning sickness is very
common. Avocados help
to overcome nausea and
queasiness during
pregnancy since it
contains vitamin B6, which
is commonly connected to
reducing nausea and
vomiting.

27. Avocado for Arthritis:
The anti-inflammatory properties of
avocados are perhaps its most
valuable attribute, and between the
wide range of phytochemicals,
flavonoids, carotenoids, phytosterols,
fatty alcohols, and omega-3 fatty
acids, avocados are one of the best
foods for reducing the inflammation in
tissues, joints, and
muscles. Arthritis affects tens of
millions of people around the world,
and by consuming a proper amount
of avocados, studies have frequently
shown the symptoms and associated
pain of arthritis can be efficiently
reduced!

28. Avocado for Anti-Cancer Properties
Health benefits of avocados include a lower risk
of cancers, including breast cancer and prostate
cancer. Avocado containss carotenoids and
monounsaturated fat, which both contribute to the
significant reduction of cancer. Avocado also
contains Glutathione, an antioxidant that protects
the cells from cancer and the dangerous effects
of free radicals. The list of antioxidant and anti-
inflammatory compounds in avocados is
impressive, and it is almost difficult to determine
which one has the largest impact. Studies have
been widely done on oral, skin, and prostate
cancers, and the results show that instead of
metastasizing, the organic compounds in
avocados cause cancerous cells to undergo
apoptosis (automatic cell death). Research is
ongoing in terms of avocado and cancer.

29. Avocado for Healthy Eyes:
Avocados help to keep your eyes
healthy. They contain carotenoids
such as lutein and zeaxanthin,
which help to protect your eyes
against cataracts, eye diseases
related to age, and macular
degeneration. Those conditions
are often caused by free radicals
that accumulate in the tissues of
the eyes. The antioxidant activity
of those special carotenoids
neutralize the effects of those
dangerous free radicals.

30. Avocado for Kidney Health:
Your diet plays a very important role in
maintaining the balance of minerals and
fluids in those who suffer from chronic
kidney disorders. Potassium is one of the
minerals that helps in maintaining a
normal heart rate. Avocados are a good
source of potassium and their inclusion in
your diet may provide other benefits as
well. It is important to make sure that
potassium levels are not too high as that
can also be dangerous for the heart.
Potassium is a key aspect of maintaining
fluid balance through chemical channels
for cells and organs. This balance of fluid
is also vital for the functioning of the
kidney, which handles the movement of
fluid and toxins through the body.

31. Avocado as Vitamin K Deficiency:
vitamin K deficiency is not very
common, but is frequently seen in
neonatal care. It may lead to a
bleeding disorder known as vitamin K
deficiency-related bleeding (VKDB).
This occurs mostly due to an
insufficient intake of vitamin K during
pregnancy. Inclusion of avocado in
the diet of a pregnant woman may
help in lowering risk of VKDB in the
newborn child, since avocados are
one of the rare fruits that have a very
high amount of vitamin K (almost
40% of the daily requirement in a
single serving!)

32. Avocado for Healthy Heart:
The health benefits of avocados include a
healthier heart. Beta-sitosterol, which is
found in avocados, helps to maintain
healthy cholesterol levels. Research
studies suggest that the intake of avocado
may enhance antiatherogenic properties of
HDL cholesterol, which helps in protecting
your heart from atherosclerosis, also
known as arteriosclerotic vascular disease.
The significant levels of potassium also
make avocados a powerful fruit in the fight
against hypertension. Potassium is a
vasodilator, which relaxes the tension of
blood vessels and arteries, thereby
reducing the chances of clotting, heart
attacks, and strokes.

33. Avocado for Liver care:
Avocados are very good
at reducing liver damage. It has
certain organic compounds that
help in improving liver health.
Liver damage is normally
caused due to Hepatitis C.
Findings of a recent
research study suggest that
avocados may play a major role
in toning up and protecting your
liver from a wide variety of
condition

34. Avocado for Dental Care:
Consumption of avocados also
helps in preventing bad breath,
which is primarily caused due to
indigestion or an upset stomach.
Halitosis can be eliminated by
improving digestive health, and
the antibacterial and antioxidant
flavonoids found in avocados also
kill the bacteria in your mouth that
can result in bad breath as well.
Avocados have also
been connected with preventing
oral cancers

35. Avocado Retains Healthy babies
Folate is also extremely important
for a healthy pregnancy, with
adequate intake reducing the risk
of miscarriage and neural tube
defects.
Recent research from McGill
University also found a 30%
higher incidence of a variety of
birth defects in baby mice
conceived using sperm from mice
with a folate deficiency compared
to mice conceived using sperm
from mice without a folate
deficiency.4

36. Avocado Lower risk of depression
Foods containing high levels of
folate may help to decrease the
risk of depression as folate
helps to prevent the build-up of
homocysteine, a substance that
can impair circulation and
delivery of nutrients to the brain.
Excess homocysteine can also
interfere with the production of
the serotonin, dopamine, and
norepinephrine, which regulate
mood, sleep and appetite.5

37. Avocado as Natural detoxification
Adequate fiber promotes
regular bowel movements,
which are crucial for the daily
excretion of toxins through
the bile and stool.
Recent studies have shown
that dietary fiber may also
play a role in regulating the
immune system
and inflammation.

38. Avocado Protects from chronic disease
 According to the Department of
Internal Medicine and Nutritional
Sciences Program of the University
of Kentucky, high fiber intakes are
associated with significantly lower
risks of developing coronary heart
disease, stroke, hypertension,
diabetes, obesity, and certain
gastrointestinal diseases. Increased
fiber intake has also been shown to
lower blood pressure and
cholesterol levels, improve insulin
sensitivity, and enhance weight loss
for obese individuals.