Avocado: health benefits and harms

Photo by ROMAN ODINTSOV from Pexels

Avocado is one of the exotic fruits found in stores. It is known for its nutritional value and special savory taste. To understand how avocado is useful, consider its chemical composition and medicinal properties.

What is Avocado?
Avocado is a tall tree that grows in the subtropics. The fruits are pear-shaped and have a large core inside, the flesh is tender and oily, creamy in color.

Its beneficial properties were already known to the Maya, Inca, and Aztec Indians.

Along with fruits, leaves and oil are considered useful. The pulp contains vital vitamins and minerals:

As well as vegetable protein, oleic acid, dietary fiber, digestible fats, and about 2% carbohydrates. Nutritional value – 212 kcal per 100g. The leaves contain essential oils and micronutrients.

The healing properties of avocado
A tropical plant is not a medicinal plant, however, doctors note the following beneficial properties of avocados when used rationally:

  • strengthens tooth enamel and bone tissue;
  • improves immunity;
  • improves mood and relieves tension;
  • reduces the risk of developing diseases of the cardiovascular system (heart attack, stroke, atherosclerosis);
  • promotes detoxification;
  • improves memory function and intellectual activity;
  • helps fight constipation thanks to its oily pulp.

At an early stage of the development of atherosclerosis and for its prevention, the property of avocados is important to break down fat accumulated in the body and remove cholesterol from the body.

With a tendency to arterial hypertension, metabolic disorders, the ability to regulate water-salt metabolism in the body is especially valuable.

For persons prone to depression and nervous stress, the fruit will help support the nervous system.

Thanks to the vitamins and minerals included in the composition, the benefits of avocado are noted for the normal functioning of the liver and kidneys, with anemia and during the period of rehabilitation after therapy for blood cancer.

The benefits of avocado for women
In maintaining female beauty, the fruit is indispensable. The beneficial properties of avocados for women are actively used in cosmetology and dietary nutrition.

Due to the large amount of vitamin E, the oil is used in the production of creams and face masks, hair balms. After using cosmetics, women notice the disappearance of fine wrinkles, an increase in the elasticity and firmness of the skin, the disappearance of dark circles under the eyes, and an improvement in the condition of the hair.

The oil is also used as base oil, it has a neutral odor and easily penetrates the epidermis, fights flaking and inflammation, and makes the skin glow.

It is often included in nail and hand care products, anti-cellulite products, soaps, and lipstick.

Also, fruit is included in the diet to maintain harmony. It gives a feeling of fullness but does not add extra fat.

By normalizing metabolic processes in the body, fruits help in the fight against excess weight and help tighten the skin.

The benefits of avocado for men
Avocados are especially beneficial for men involved in sports. Due to the content of L-carnitine in large quantities, endurance and concentration of attention increase during increased physical activity – when running, swimming, bodybuilding. The fruit promotes fat loss and muscle building.

The protein contained in the pulp is the base in the construction of muscle fibers, is involved in the transport of oxygen, hormones, and vitamins.

Avocados have been proven to support reproductive function in men. The use of pulp helps to increase potency, increase sperm activity, and increases the chance of conceiving a child.

The folic acid contained in the product prevents the development of prostate cancer and improves sperm quality.

The extract from the fruit is often included in the composition of drugs for maintaining potency, treatment of prostatitis and prostate adenoma.

Avocado harm
There are no direct contraindications for using the fruit in food or in cosmetics. But in some cases, it can still harm:

  • with allergies or individual intolerance;
  • with frequent use in large quantities, the intestinal microflora is disturbed, dyspeptic disorders appear in the form of belching and nausea;
  • children under two years of age, as an allergic reaction may occur due to unformed immunity (the glycoprotein protein can be perceived as foreign).

Individuals with an allergy to citrus fruits should be careful when introducing an exotic fruit into their diet: after taking a tolerance test or in small portions, monitoring the body’s reaction.

In case of diseases of the gastrointestinal tract, it is better to consult a doctor before use, since the abundance of fats in the product can adversely affect the digestive system.

Persons suffering from diabetes should not abuse avocados due to their carbohydrate content – about 9g per 100g of pulp.

When diagnosed with gout, you should not get carried away with the fruits, since 100 g of pulp contains about 10% of the daily protein intake, an excess of them can provoke an exacerbation of the disease.

The skin, leaves, and seeds contain a toxin that can cause an allergic reaction.

How to choose the right one?
For an exotic fruit to be beneficial, you need to choose the right fruit. When buying, pay attention to the color of the peel, the stalk, the elasticity of the pulp, and the sound made when shaking.

Do not choose brown fruit with splashes. Unripe avocados of yellow-green or light green color ripen on the windowsill within 3-6 days.

Also, ripeness can be checked by light pressure on the surface of the fruit from above. An overripe fruit with loose flesh will have a dent.

The peduncle should normally be light yellow. Preference should be given to medium-sized and not very heavy fruits, in which, when shaken, the beat of the kernel is heard.

How much and how can you eat avocados without harm?
The maximum benefit can be obtained when consumed raw. Some of the nutrients are lost from heat treatment. Basic rules of use:

  • after cleaning and dividing into two halves, the bone is removed immediately, since it is poisonous;
  • so that the pulp does not darken it is sprinkled with lemon juice;
  • you need to store an avocado without skin in the refrigerator for no longer than three days.

To avoid possible harm, it is important to comply with the production rate per day:

  • for overweight adults – up to 100g;
  • losing weight can be consumed up to 150g in combination with low-calorie vegetables;
  • for adults with normal weight – 0.5-1 piece per day;
  • pregnant women – 1-2 lobules;
  • children – from 1 teaspoon to 0.5 pieces by the age of three.

Creamy pulp with a sweetish taste goes well with seafood, vegetables, herbs, garlic. Cocktails, sauces, side dishes are prepared from it.


14 thoughts on “Avocado: health benefits and harms”

  1. I love avocado. I have used it in salads and on sandwiches in place of mayonnaise . Thank you for sharing all its wonderful nutritional value and history.

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