Avocado | Avocado Health Benefits & Nutritional Facts

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The avocado tree (Botanical name Persea Americana), which is said to have originated in south-central Mexico, belongs to the Lauraceae flowering plant family. The plant's fruit, often known as an avocado (or avocado pear or alligator pear), is a huge berry with a single enormous seed. Avocado trees are self-pollinating to some extent, and grafting is routinely used to assure consistent fruit quality and quantity. Avocados are grown in numerous countries with tropical and Mediterranean climates, with Mexico being the biggest producer.

When mature, the fruit of domestic types has a buttery flesh. Avocados have green, brown, purplish, or black skin when ripe, and can be pear-shaped, egg-shaped, or spherical, depending on the variety. The Avocado fruits are harvested when still immature and it matured after harvesting.

History of Avocado

Although fossil evidence implies comparable species were far more widespread millions of years ago, Persea americana, or the avocado, may have originated in the Tehuacan Valley in the state of Puebla, Mexico. Evidence suggests that the avocado was domesticated in three ways, resulting in the landraces known as Mexican (aoacatl), Guatemalan (quilaoacatl), and West Indian (quilaoacatl) today (tlacacolaocatl). The Mexican and Guatemalan landraces originated in respective nations' highlands, whereas the West Indian landrace is a lowland variant that spans Guatemala, Costa Rica, Colombia, Ecuador, and Peru, establishing a vast range through human agency prior to the advent of the Europeans. The three different landraces, which were mentioned in the Florentine Codex, were most likely already mixed up in pre-Columbian America.

The first settlers ate avocados, chiles, mollusks, sharks, birds, and sea lions while living in makeshift settlements amid an ancient marsh. The oldest avocado pit was discovered at Coxcatlan Cave, which dates from 9,000 to 10,000 years ago. Other caves in the Tehuacan Valley from roughly the same time show early evidence of avocado eating and presence. Avocado use has been documented at Norte Chico culture sites in Peru dating back at least 3,200 years and at Caballo Muerto in Peru dating back between 3,800 and 4,500 years.

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Avocado Tree & Fruits

Regional names of Avocado

It is known by the Mexican name in other Central American and Caribbean Spanish-speaking countries, and by the Quechua-derived word palta in South American Spanish-speaking countries. It's abacate in Portuguese. Avocado pear and alligator pear are two names for the same fruit (due to its shape and the rough green skin of some cultivars). The Nahuatl term huacatl can be combined with other nouns, such as ahuacamolli, which means avocado soup or sauce and is the source of the Spanish word guacamole.

The name avocado pear is still occasionally abused in the United Kingdom, as it was when avocados first became widely accessible in the 1960s. A trimmed variant, avo, which originated as a diminutive in Australian English, has now become a widespread colloquialism in South Africa and the United Kingdom.

In some parts of India, it's known as "butter fruit." In Tamil Avocado called (Veṇṇey) வெண்ணெய் and Hindi Avocado are written as एवोकाडो. In India its comes under exotic fruits & avocado prices are very high.

Until Rudolf Hass, a green-fingered postman, sowed some avocado seeds for a tiny plantation in the 1930s, Fuerte was the most well-known type in the United States. Hass then patented the tree he had chosen, which was eventually determined to be a Guatemalan variety. The measurements are just a tad smaller. 

Israel is also a major producer of high-quality hass, and it has recently increased production to satisfy increased demand, particularly from Europe.

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Avocado Fruit

Types of Avocado

There are three primary types of avocados: Mexican, Guatemalan, and West Indian, with Fuerte and Hass being the most popular around the world.

Fuerte Avocado

Although its origin is hybrid, the fuerte avocado has a distinctive elongated shape and is farmed mostly in Mexico and Central America (half between Mexico and Guatemala). It is one of the most popular avocado kinds, maybe due to the ease with which the peel can be removed from the flesh. It was the most popular avocado in the United States until a few years ago.

Hass Avocados

Hass avocados are one of the most well-known avocado varieties, and many believe them to be the best. The flavour is strong, and the flesh is quite creamy, making it ideal for guacamole.

Culinary uses of Avocado

Horticultural cultivars' fruit has a higher fat content than most other fruits, particularly monounsaturated fat, and as a result, it's a key staple in the diet of those who don't have access to other fatty foods (high-fat meats and fish, dairy products). Avocado oil is more expensive than other salad and cooking oils because of its high smoke point, hence it's usually used for salads or dips.

Squeezing a ripe avocado in the palm of your hand responds to slight pressure. The meat is prone to enzymatic browning, which causes it to become brown quickly when exposed to air. After peeling avocados, lime or lemon juice can be used to avoid this.

The fruit is not sweet, but it has a distinct and subtly nuanced flavour and a silky texture. It can be used in both savoury and sweet cuisines, though not in all nations. Because of its high fat content, the avocado is commonly used in vegetarian cuisine as a meat alternative in sandwiches and salads.

Avocado is often served raw, though some cultivars, such as the ubiquitous 'Hass,' can be cooked briefly without becoming bitter. Heat may render the flesh of some avocados inedible. TIt's used as the base for guacamole, a Mexican dip, as well as a spread on corn tortillas or toast with seasonings. Avocado soup's main ingredient is avocado. Avocado slices are commonly used in hamburgers and tortas, as well as in California rolls and other makizushi dishes ("maki", or rolled sushi).his chemical reaction is induced in all cultivars by prolonged heating.

Avocado uses in various countries

Avocado is used as culinary uses all over the world, different country different recipe with their taste. Some of the culinary uses in other countries are follows.

Avocados are commonly used in milkshakes and occasionally added to ice cream and other desserts in the Philippines, Brazil, Indonesia, Vietnam, and southern India (particularly the coastal Kerala, Tamil Nadu, and Karnataka regions). A dessert drink made with sugar, milk or water, and pureed avocado is popular in Brazil, Vietnam, the Philippines, and Indonesia. Chocolate syrup is occasionally used. In Morocco, a chilled avocado and milk drink with a touch of orange flower water is sweetened with confectioner's sugar.

Avocado juice is produced in Ethiopia by combining the fruit with sugar, milk, or water, and is typically served with Vimto and a piece of lemon. Serving layered numerous fruit juices in a glass (locally known as Spris) consisting of avocados, mangoes, bananas, guavas, and papayas is very popular. Salads with avocados are also popular.

Avocados are served with white rice in Mexico and Central America, as well as in soups, salads, and on the side of poultry and beef. They're also frequently used in pozole. They are eaten as mayonnaise with tequeos, as a side dish with parrillas, in salads and sandwiches, or as a whole dish when filled with tuna, shrimp, or chicken in Peru. It's served as a puree-like sauce with chicken, hamburgers, and hot dogs in Chile, as well as in slices for celery or lettuce salads. Large slices of mature avocado are used in the Chilean Caesar salad. Avocados are commonly eaten as a fruit in Kenya and Nigeria, either alone or blended with other fruits in a fruit salad or as part of a veggie salad.

Avocado Leaves

Aside from the fruit, the leaves of Mexican avocados (Persea americana var. drymifolia) are used as a spice in several cuisines, with a flavour similar to anise. They come in both dried and fresh forms, are toasted before using, and can be crushed or used whole in bean meals. Goats, lambs, and horses are poisoned by the Guatemalan form of P. americana leaves.

Avocado Nutrients

Avocado flesh is composed of 73% water, 15% fat, 9% carbs, and 2% protein when raw. Avocado contains 160 calories per 100 gramme serving and is high in various B vitamins (such as 28 percent DV in pantothenic acid) and vitamin K (20 percent DV), with moderate amounts (10-19 percent DV) of vitamin C, vitamin E, and potassium. Avocados also include phytosterols and carotenoids like lutein and zeaxanthin, as well as phytosterols and carotenoids like lutein and zeaxanthin.

Nutritional Value of Avocado

Avocado, Raw

 Nutrition Value

Nutritional value per 100 g


160 kcal


8.53 g


0.66 g

Dietary Fiber

6.7 g





14.66 g

2.13 g

9.80 g

1.82 g


2 g

Vitamins Quantity %DV†

Vitamin A




Thiamine (B1)


Riboflavin (B2)


Niacin (B3


Vitamin B6


Folate (B9)


Vitamin C


Vitamin E


Vitamin K


Minerals Quantity %DV†


















73.23 g

Health Benefits of Avocado

Avocados are popular fruits having sources of multivitamins & mineral. Not only Avocados are delicious it also help keep you healthy. The following are some of the important health benefits of Avocado:

Enhance Vision

Avocados include the antioxidants lutein and zeaxanthin, which absorb harmful light wavelengths. People who consume a lot of antioxidant-rich foods are less likely to develop age-related macular degeneration, which is the major cause of blindness in the elderly. The darker green flesh closest to the peel contains the most of the avocado's antioxidants. Apple

Keeps Energetic whole day

Other B vitamins, including as thiamine (B1), riboflavin (B2), and niacin (B3), are also abundant in these green gems (B3). These aid in the conversion of food into energy in your body. Avocados are particularly high in niacin, a B vitamin that reduces inflammation and protects your arteries by lowering cholesterol and triglyceride levels.

Stronger Bones

People typically eat half an avocado at a time. This provides 15% of an adult's daily vitamin K requirements. This vitamin may aid in bone density and fracture prevention. To add even more vitamin K and vitamin D to a spinach salad with salmon, tuna, or egg, toss avocado chunks in with the salmon, tuna, or egg.

Healthy Heart

Avocados are packed with lots of fibre & unsaturated fat, which has many positive effects on the human heart. Consumption of Avocados may help to reduce blood cholesterol levels as well as blood pressure. A study found that consuming more soluble fibre was linked to a lower risk of cardiovascular disease.

Prevent/Fight Cancer

Avocados contain oleic acid, a monounsaturated fatty acid found in olive oil and almonds that, according to a study of almost 4,000 women, can reduce the risk of breast cancer. According to a lab research, avocatin B, a chemical found in avocados, can kill leukaemia cells. Scientists are even investigating whether the papery husks that encircle avocado pits are beneficial.

Boost Your Mood

A cup of avocado slices contains about 118 micrograms of folate, which is over a third of the daily requirement for most adults. People who don't receive enough of this B vitamin may be more prone to depression, and antidepressants may not work as well for them. Folate also helps to prevent birth abnormalities, so expecting and new moms should get plenty of it.

Enhances Prostate Health

Beta-sitosterol, a plant sterol, may aid in the relief of symptoms associated with an enlarged prostate. (It's a phytonutrient that helps your body prevent "bad" LDL cholesterol from being absorbed.) Avocados have more than four times the amount of beta-sitosterol found in oranges, the next most abundant fruit.

Enhance Memory & Healthy Brain

Avocados are rich source of vitamin E, which may help to protect against Alzheimer's disease and enhance memory and thinking skills. Vitamin E has antioxidant properties which can help fight cell damage caused over time by things like pollution and radiation from the sun.

Protects your Skin

Avocado is good for your skin whether you eat it or use it as a mask. Its antioxidants, like as vitamin C, can help smooth out wrinkles and keep your skin appearing young. The same nutrients that protect your eyes also protect your skin from the sun's harmful rays. Avocado paste can help with wound healing, so apply it to sunburn.

Avocado Regulate Blood Sugar

Avocados are ideal for diabetics since they are low in carbs and sugar and high in beneficial fats and fibre. If you don't already have it but are concerned about the future, here's some good news: According to a Harvard research that followed 200,000 people for 20 years, eating a plant-based diet (which includes avocados) can reduce your risk of acquiring type 2 diabetes by roughly 20%.

Avocado helps to reduce weight

A half-cup of guacamole has roughly 6 grammes of fibre, or nearly 1/4 of your daily fibre requirements. Fiber makes you feel full, reducing your chances of overeating. Avocados contain a lot of fat, but it's mostly healthy monounsaturated fat. According to studies, including this type of fat in your diet will help you lose weight. Try chickpeas with mashed avocado instead of chicken salad with mayo.

Allergies from Avocado

Some people have allergic reactions to avocado. There are two types of allergies: those with a tree-pollen allergy suffer local symptoms in the mouth and throat quickly after eating avocado, and those with latex-fruit syndrome develop generalized urticaria, abdominal discomfort, and vomiting, which can be life-threatening.

Animal Toxicity from Avocado

Animals such as cats, dogs, calves, goats, rabbits, rats, guinea pigs, birds, fish, and horses have been known to be damaged or killed after consuming avocado leaves, bark, skin, or pit. The avocado fruit is hazardous to some birds and is listed as toxic to horses by the American Society for the Prevention of Cruelty to Animals (ASPCA).

Avocado leaves contain persin, a poisonous fatty acid derivative that, in large enough doses, can cause colic in horses and, without medical intervention, death.

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