Full of delicious flavour and packed with nutrients, avocados are truly one of nature’s super fruits. In addition, it is a fast food that is cholesterol free and can be enjoyed on its own or to enhance the taste and texture of a wide variety of meals. Less appetizing, however, is the origin of the name Avocado – coming from the Aztec word “ahuacati”, meaning testicle due to its shape.
Nutritional value:
Avocados are often referred to as a superfood as they are high in nutritional value. An avocado consists of water (73%) and macronutrients such as healthy monounsaturated fat (15%); healthy carbohydrates (8,5%) (mostly fiber); and protein (2%). It is also rich in a variety of micronutrients in the form of vitamins and minerals. Avocados are a good source of energy, as it contains 160 calories per 100 grams and are cholesterol and sodium free. Half an average sized avocado contains less calories than a small slice of cheddar cheese, or a small bag of peanuts. Using avocado on bread provides you with healthy fat, instead of less healthy saturated or trans fats from butter or margarine.
Macronutrient content:
Fat:
Most of the 15% fat content of an avocado consists of heart healthy monounsaturated fat, with its most abundant fatty acid in the form of oleic acid, which is also the main component found in olive oil. Oleic acid has been linked to reduced inflammation in the body and can reduce the levels of unhealthy LDL (low density lipoproteins) cholesterol and maintain or even increase the levels of healthy HDL (high density lipoproteins) cholesterol. Around 77% of the calories – the body’s fuel – in an avocado comes from the fat content.
Carbohydrates:
Avocados contain only a tiny amount of sugar, a simple carbohydrate, with the bulk of the carbohydrates consisting of dietary fiber, which plays an important role in the digestive process. Dietary fiber refers to the indigestible carbohydrates found in fruit, vegetables, grain and nuts, and is not found in meats or dairy products. The indigestible plant matter in fiber consists of both soluble fiber (25%) and insoluble fiber 75%). Soluble dietary fiber plays a role in lowering cholesterol and the regulation of blood sugar levels, by reducing spikes in blood glucose levels. Insoluble dietary fiber assists in maintaining optimal bowel movements.
Dietary fiber contains no calories and is not absorbed by the body. Fiber helps to regulate appetite, as it provides satiety with eating, and feeds the healthy bacteria in the gastro-intestinal tract. Fiber is also beneficial for weight loss.
Protein:
Avocados are not a significant source of protein (2% of the volume), but can be paired with other foods to boost your protein consumption with meals. Apart from helping to maintain healthy tissues and boosting your immune system, protein helps with satiety. Pairing avocado with protein-packed foods is likely to keep you full longer than eating an avocado on its own. Animal products such as meat, eggs and milk as well as certain plant based foods such as beans, nuts, seeds and soy are naturally high in protein.
Micronutrient content:
Contributing to its superfood status, avocados are rich in many essential vitamins and minerals, of which the following are the most abundant:
• Vitamin C – an antioxidant that is important for the body’s immune system and skin health. • Vitamin B6 – which assists to convert food into energy.
• Vitamin E – a powerful antioxidant, present in higher quantities than in any other fruit. • Vitamin K1 – which plays an important role in blood clotting.
• Folate – which plays a role in the normal functioning of cells and tissue growth. Avocados contain more folate than 20 other popular fruits.
• Potassium – is beneficial for blood pressure control and cardiovascular health. Gram for gram avocados contain more potassium than 26 other popular fruits, even more than bananas, which are known for its high potassium content.
• Copper – plays a role in heart health.
• Other vitamins and minerals are present in small amounts, such as vitamins A, B1, B2 and B3, along with minerals such as magnesium, manganese, iron, zinc, and phosphorous. Although present in small amounts, avocados contain more vitamins and minerals than most other popular fruits. For example, avocados provide more magnesium than 20 commonly consumed fruits and have three times more glutathione (an antioxidant) than any other fruit.
Avocado allergy:
Allergic reactions to avocados are extremely rare, but some of the people with latex allergy may also experience allergic reactions to certain fruits, such as avocados, kiwi fruit, bananas as well as stone fruits such as peaches, plums, apricots and cherries. In the case of latex-fruit syndrome, the immune system attacks proteins that are similar to the allergy-causing proteins in latex. (Some people who experience prolonged exposure to natural rubber latex, such as health care professionals, may develop an allergy to the proteins in latex. Apart from absorption through the skin, mucous membranes can also absorb latex proteins.)
Effect of pesticides on avocados:
Commercially grown fruits and vegetables usually have pesticide residues, even after washing and peeling them. Long term exposure to pesticides can lead to health problems. Non-organic farming methods means that farmers spray synthetic pesticides on crops to kill weeds and insects. While growing, plants absorb pesticides and residues remain on the skins of fruit and vegetables, even after rinsing.
The Environmental Working Group in the USA is an organization that once a year ranks non-organic fruits and vegetables according to their scores in test results for pesticide content. Year after year avocados consistently rank as the fruit or vegetable which is the least pesticide-contaminated. As the thick protective skin of an avocado is usually peeled before eating, virtually all of the pesticides are removed prior to consumption.
Once again the avocado proves to be a superfruit!
Sources:
Everything you need to know about avocado. Published 1 August 2017. Medical News Today. (www.medicalnewstoday.com)
12 Proven health benefits of avocado. Published 29 June 2018. Healthline. (www.healthline.com)
How many calories are in an avocado? Information reviewed 2 June 2016. Healthline. (www.healthline.com)
The clean fifteen: 15 foods that are low in pesticides. Published 24 October 2018. . Healthline. (www.healthline.com)
Avoboost – superfast superfood. Booklet published by the South African Avocado Growers Association. (www.avocado.co.za)
Avocados – delicious and full of goodness. Booklet published by the South African Avocado Growers Association. (www.avocado.co.za)
HEALTH INSIGHT
