Avocado is a fantastic and nutritious addition to almost any meal. Not only is it delicious, it is also packed with essential vitamins and minerals that offer numerous health benefits. In this post, we’ll explore the many benefits of adding it to your diet and discuss some of the best ways to enjoy it. We’ll also provide some tasty recipes that are sure to become family favorites. From guacamole to salads and sandwiches, avocado can make almost any dish more delicious and nutritious. So, let’s get started and learn all about the amazing avocado!
Avocado Nutritional Value and Calories Chart
It is an incredibly nutritious fruit and is a great source of fiber, vitamins, minerals, and healthy fats. Nutritional value per 100 g avocado:
- Biotin: 0.17 µg
- Calcium: 12 mg
- Carbohydrates (Carbs): 8.53 g
- Chloride: 67 mg
- Cholesterol: 0 mg
- Choline: 11.3 mg
- Chromium: 0.4 µg
- Copper: 0.149 mg
- Dietary Fiber: 6.7 g
- Energy (Calories): 160 kcal
- Fat: 14.66 g
- Iodine: 2.0 µg
- Iron: 0.55 mg
- Magnesium: 29 mg
- Manganese: 0.17 mg
- Molybdenum: 2.4 µg
- Pantothenic Acid: 0.9 mg
- Phosphorus: 52 mg
- Potassium: 485 mg
- Protein: 2.00 g
- Saturated fat: 2.13 g
- Selenium: 0.6 µg
- Sodium: 7 mg
- Sugars: 0.66 g
- Vitamin A: 81 IU
- Vitamin B1 (Thiamin): 0.07 mg
- Vitamin B2 (Riboflavin): 0.06 mg
- Vitamin B3 (Niacin): 1.7 mg
- Vitamin B5 (Pantothenic Acid): 0.9 mg
- Vitamin B6: 0.17 mg
- Vitamin B9 (Folate / Folic Acid): 81 µg
- Vitamin B12: 0 µg
- Vitamin C: 10 mg
- Vitamin D: 0 IU
- Vitamin E: 2.07 mg
- Vitamin K: 25.5 µg
- Water: 73.23 g
- Zinc: 0.64 mg
Vitamins and Minerals
Avocado is good source of vitamin C, omega-3 fatty acids, monounsaturated fatty acids, lysine, vitamin B5 and vitamin E.
- Vitamin C helps fight free radical damage, reduces cancer risk, and strengthens the immune system.
- Omega-3 fatty acids promote skin healing and reduce inflammation.
- Vitamin E keeps the scalp in good condition.
- Monounsaturated fatty acids have one double bond which makes the fat useful for certain cell functions.
- Vitamin B5 is responsible for the metabolism of carbohydrates, proteins, and fats for energy production and production of adrenal hormones and red blood cells.
- Lysine is an essential amino acid that must be obtained in one’s diet, as the body cannot manufacture enough of it.
Avocado in India
It is the fruit of a small, subtropical tree. They are rich in vitamins A, some B complex, C, and E vitamins, and potassium, and because they contain some protein and starch, as well as being a good source of monounsaturated fats, they are considered to be a perfect and complete food. Traditionally, avocado has been used for skin problems. The pulp has both antibacterial and anti-fungal properties.
- Scientific Binomial: Persea americana
- Common English: Alligator Pear / Butter Fruit
- Sanskrit: Neerabijh
- Hindi / Urdu: Makhanphal
- Bengali: Kulnyaspati
- Marathi: Alpukat
- Telugu: Venna Pandu
- Tamil: Vennai pazham
- Kannada: Benne Hannu
- Malayalam: Vennapazham
- Punjabi / Sindhi
This fruit is useful in the treatment of chapped lips, lower the cholesterol, constipation, psoriasis.
- Encourage Healing: The pulp, applied to grazes and shallow cuts, and covered with sterile gauze, can prevent infection entering the body and encourage healing.
- Raises HDL Cholesterol: Eating half an avocado every other day would probably help your own cholesterol drop some. Fruits are very high in fat, but it’s mainly the unsaturated kind. Have an avocado a day and you might lower your LDL by as much as 17% and raises HDL cholesterol. The fruis also help to suppress excess insulin production.
- Cradle Cap: To treat cradle cap (seborrheic eczema) in babies, mash an avocado, apply to the scalp, and then gently rinse. Rub the skin of the avocado across the head to moisten and heal.
- Diaper Rash: Applying avocado is also helpful for diaper rash. This fruit is rich with vitamins and oils great for the skin. You can apply this tropical fruit directly to the skin for razor-burn relief.
- Psoriasis: Avocado and chamomile cream works for itchy dry psoriasis. Eat at least half avocado a day and apply an extra rich cream of chamomile flowers extract to the skin. The oils in the avocado will work internally towards the surface of the skin, soothing deep muscle inflammation. Folk healers have recommended rubbing mashed Avocado on psoriasis patches. If nothing else, it is cool and soothing.
- Skin Care: Avocado oil contains lots of vitamins A and E, so it is very helpful for skin problems. Its richness makes it especially valuable for mixing with other oils. Just apply avocado oil everyday and experience near ageless beauty and wrinkle free face again simply by using avocado oil in place of other lotions and creams. An avocado paste can be applied to rashes and rough skin to soothe and smooth.
- Hair Care: Dry hair can be treated effectively with avocado. It moisturizes hair shafts and loads them with protein, making them stronger. Thoroughly mix a ripe, peeled avocado with a teaspoon of wheat-germ oil and a teaspoon of jojoba oil. Apply it to freshly washed hair, and spread it all the way to the ends. Cover your scalp with a shampoo cap or a plastic bag, wait 15 to 30 minutes, then rinse thoroughly.
- DIY Face Pack: Here is a DIY apricot-avocado mask that will surely assure you more luxurious face look. In a bender mix together chopped fresh apricots with a smidgen of water to equal 1 cup and peeled, halved avocado without the pit. Thoroughly blend until the mixture is a smooth, even consistency. Add a tad of pure virgin olive oil, and blend again for a minute or two. Apply this mask in a thin, uniform layer all over your face, neck and throat, leaving it on for 45 minutes. Rinse off with water. The ideal time for doing this is several hours before retiring to bed. Use this mask two to three times per week for the best effect.
- Sunburn: The flesh of a ripe avocado soothes sunburned skin. Also try making one more face mask at home. Mash a ripe avocado with a little olive oil and apply to the skin.
- Constipation: Regular use of avocado in different recipes helps to stop constipation problems. Avocado can be added to smoothies, sandwiches, and salads to boost nutrition and create a creamy texture and buttery flavor. Here is a quick simple laxative recipe that will not only make incredibly delicious sandwiches, but usually within just a couple of hours or less it will promote a pretty vigorous bowel movement. Peel one avocado and mash the meat up good in a dish, add a little kelp, 3 tbsp. apple cider vinegar, and 1 tsp. lemon juice. After mixing them together, spread the mixture on some sprouted cracked wheat or pumpernickel bread and eat it.
Side Effects and Warnings
Do not eat avocado or take any product containing avocado if you have been prescribed maoi antidepressants.