Avocado - why it's so good for you!

A freshly cut-up avocado.

A firm believer that a well balanced diet is important to one's health and that any food when taken in moderation is the key to successful healthy living, close attention is given to the "not so popularly eaten fruit" - the avocado!

To a lot of people, avocado is associated as the "fatty, high calorie fruit". Whilst there is no question that avocados has a high fat content, most of the fat blends in this fruit are monounsaturated and polyunsaturated. This kind of fat is what the body needs as they do not clog up the arteries thereby helping in lowering one's cholesterol level. A 100 gram serving of avocado provides 9.8 grams of monounsaturated fats which can help balance your daily intake of fat especially if other sources contain a high level of saturated fats.

Avocados have a low sugar content and salt free as compared to other fruits. It is a good source of dietary fiber, minerals and vitamins especially Vitamin K and A.

It is observed by those who include avocado in their diet that it lessens their craving for "in-between meals" thereby avoiding the unnecessary over-eating attitude.

A close examination of the health benefits derive from avocados reveal they can give remedies to the following:

Health Issue Benefits
Bad breath Regarded as a natural mouth wash as it removes intestinal putrefaction which is the real cause of coated tongue and unpleasant condition
Beauty additive Avocado oil is used to combat ageing due to skin dehydration
Blood Pressure Like bananas, avocados have high potassium and folate which helps to regulate blood pressure.
Cholesterol The oleic and linoleic acids in avocados help lower the bad cholesterol by increasing the HDL (high density lipoprotein) which is what the body needs.
Eyesight With its high anti-oxidant content, eye problems like astigmatism, glaucoma and cataracts can be prevented.
Fetal Development It is encouraged that pregnant women include avocado in their diet as it contains folate which is important in the development of the fetal cells and tissues.
Immune system Studies have shown that regular intake of avocados can build-up the immune system.
Kidney stones It is noted that due to the high potassium content of avocados,it can help reduce urinary calcium excretion, lowering the risk of developing kidney stones.
Muscle and nerve Due to its high potassium content, avocados help balance our body's electrolytes thereby helping in the regulation of muscle activity, nerve function and energy metabolism.
Prostate cancer Avocados contain certain phytonutrient substances that helps prevent the development of prostate cancer in men.
Psoriasis There are some people that literally apply avocados on their skin due to its oil content that is beneficial to the skin.

In addition to the above, the table below gives a Nutrition Fact summary of why avocado is good for you: The analysis is based per 100gm Avocado as determined by the US-RDA (Recommended Dietary Allowance)

Nutrient Content Values
Carbohydrates 8.53 g
Sugar 0.66 g

Fat - Monounsaturated

9.80 g


1.82 g
2.13 g
Protein 2.00 g
Thiamine (Vitamin B1) 0.07 mg
Riboflavin (Vitamin B2) 0.13 mg
Niacin (Vitamin B3) 1.74 mg
Patothenic Acic (Vitamin B5) 1.39 mg
Pyridoxine (Vitamin B6) 0.26 mg
Folate (Vitamin B9) 81 ug
Vitamin C 10.0 mg
Calcium 12.0 mg
Iron 0.55 mg
Magnesium 29.0 mg
Phosporus 52.0 mg
Potassium 485 mg
Zinc 0.64 mg

With this full-pack nutrients you can get from avocados, make sure you pick one next time you are in the fruit and vegetable store.