Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare [siahmsr wellness]

Reviewed by SIAHMSR Medical editorial team

  Avocados

    The creamy, buttery, yummy avocados are well known for its nutritional value since ancient times. Even in this modern era, avocados are used as an important nutritional ingredient of many diets plans and cosmetic products and face masks. It is also known as' butter fruit' because of its pearly white pulp inside. Avocados are one of the best foods for skin and hair nutrition & health.

History

   Avocado [Persea Americana] originated in South-central Mexico between 7000-5000B.C and later its spread across the world  happened, as a cultivated fruit tree in tropical and Mediterranean climate. It is believed that Mesoamerican tribes like Incas & Mayas first domesticated the avocado tree almost 5000 years ago.

 The Aztecs of ancient America believed that the fruit can impart great strength to those who consume it. In 16th century Spanish explorers were the first Europeans who found out avocados and mentioned about them in a book written by Martin Fernandez Encisco by the name “aguacate”.

 Avocados belong to the family Lauraceae. The fruit of this plant is called avocado pear or simply avocado, an edible, nutritious creamy substance. The fruit has smooth buttery flesh inside when it is ripe. The skin of the fruit may be green brown purple or black depending on the species or variety. The fruit is variable in size. Mexico, Peru, Indonesia are the top producers of avocado globally although it is cultivated in large amounts worldwide. Avocados are called butter fruit in various part of the world because of its smooth buttery flesh inside

  Anti-ageing properties of avocados 

     Avocado pears are known for their body rejuvenating effects since ancient times. The fruit has a large number of nutrients which can hamper many age related degenerative changes. It is rich in antioxidants vitamins C and E and potent phytochemicals which can slow down the pace of degeneration or prevent it for a long time.

Nutritional facts about avocado

 Avocados are rich sources of folates, biotin , other vitamin B complex [B1, B2.B3& B6], fibers and unsaturated fats. 

The B complex vitamins in avocados help to keep the blood vessels and nervous system in a healthy state as the age advances. In ageing populations, B vitamin deficiency has been linked to heart & blood vessel disorders, cognitive dysfunctions of brain, osteoporosis or thinning of bones as the outcome of  advancing degenerative changes.

Vitamin B1 or thiamine is essential for growth of cells. Vitamin B2 works with other vitamins of B complex to produce the vitamin niacin.

  Vitamin B6 is an immunity booster and also indispensable for glycogen storage. Vitamin B6 also supports brain development and function. Vitamin B6 also plays a great role in homocysteine amino acid metabolism. The level of homocysteine amino acid should be minimum in the blood. High levels indicate vitamin deficiencies [B12, B6, and Folic acid], and cause heart diseases with clots ,stroke and a rare genetic disorder homocysteinuria. 

   Avocados contain biotin [1.85microgram ] which is indispensable to the health of skin, nerves, digestive tract and cellular metabolism. Biotin is essential for growth and normal thickness of hair and nails. Biotin is essential to prevent scaly dermatitis, inflamed sore tongue, loss of appetite, nausea, anemia, abnormalities of heart function, burning or prickling sensations, sensitive skin, insomnia, extreme lassitude, increased cholesterol, and depression.

    Folates or B9 vitamin [27 microgram] in avocado improve the reproductive health in men and women. It also prevents birth defects in brain and spine and reduces depression in all age groups.

   Vitamin B complex has active role in energy metabolism, methylation, synthesis and repair of DNA and proper immune function. Low vitamin B levels in ageing populations may cause methylation disorders and can increase the risk of developing degenerative diseases of vital organs. Optimization of B vitamin status in the elderly may prove beneficial in the prevention of degenerative diseases [5].

    Avocado oil is derived from the fruit of the Persea americana. Avocado oil extracted from the pulp of the fruit is rich in linoleic acid (6.1–22.9%), linolenic acid (0.4–4.0%), and oleic acid (31.8–69.6%). It also contains β-sitosterol, β-carotene, lecithin, minerals, and vitamins A, C, D, and E. It helps dry, damaged, or chapped skin, promoting faster re-epithelization, increasing collagen synthesis and decreasing the numbers of inflammatory cells [4].

 Unsaturated fats of avocado are healthy fats if consumed in moderate amount. Excessive intake may lead to weight gain. Avocados contain polyunsaturated and monounsaturated fats which are very much beneficial for the body.

     Avocados contain Vitamin E , an effective antioxidant that  may help in repair of damages to skin and hair follicles. It also prevents Alzheimer’s and improves neuronal  health.

 One research study showed the risk of Alzheimer's was 70% less among people who consistently consumed higher levels of vitamin E from foods compared to those who consumed less vitamin E [7].

  Vitamin C of avocados helps in recycling vitamin E to maintain circulatory antioxidant protection helping lowering of bad cholesterol LDL and health of blood vessels. Avocado fruit contains 6 mg vitamin C per one half fruit.

 Avocados contain more potassium than a banana may give. Potassium is essential for the health of heart, keeping the rhythm regular. Adequate potassium intake helps control of blood pressure.

Lutein and zeanthin of avocados help to prevent macular degeneration of eyes and thus improves vision. 

Vitamin K [6.3-14.3 microgram] of avocados helps to maintain bone health and blood coagulation [clotting] mechanism.

Fibers of avocado help reduce bad cholesterol. Hass avocado [a variety of avocado with dark green bumpy skin] consumers have high HDL cholesterol which protects against heart diseases and lower the risk of metabolic syndrome.[obesity, hypertension and bad cholesterol ].Avocados are also rich in potassium, a mineral that helps to regulate blood pressure.

Can diabetic people consume avocados?

Avocados have a low glycemic index (GI) of about 40; and hence consuming avocados will not lead to a blood sugar spike .It could be eaten by diabetic people also. 

  Avocados can be included in our regular diet as they are low in carbohydrates and rich in healthy unsaturated fats and fibers. Avocado spreads are better than cheese and many other saturated fats as a breakfast item.

How does eating avocado pears help women?

Avocados are extremely good for the health of reproductive system of women and it improves breast milk quality. However, due to its saturated as well as unsaturated fats, moderate consumption is recommended.

Do avocado consumption help to reduce depression?

Avocados can reduce depression by inhibiting homocysteine accumulation.

Does eating avocados help to prevent cancers?

Avocados contain a number of bioactive phytochemicals including carotenoids, terpenoids, D-mannoheptulose, persenone A and B, phenols, and glutathione that have been reported to have anti-carcinogenic potential.

Avocados are important sources of xanthophyll carotenoids especially in dark green variety of avocados close to the peel or outer skin. Several clinical studies show that xanthophylls have antioxidant and DNA protection. 

Do avocados help to delay age related degenerative changes of your body?

Avocados being a rich source of B vitamins and omega fatty acids ,they play a crucial role in preventing age related declines in memory, cognition, age related arthritic degenerative changes of bones and joints and  help in heart and nerve health.

How to include avocados into your diet?

    It would be a better nutritious choice to include avocados in your regular diet for better health. It would definitely help in making your skin supple and soft with the healthy glow it provides to your general health. You may use avocados as major ingredient of face and hair masks for enhancing the beauty and glow. Avocados are important component of the Mediterranean and DASH diets which may help  in weight loss.

You may include avocados in the following ways in your diet:

·    Blended into smoothies with some nutrient rich nuts and seeds, honey or maple syrup.
·    Mashed as a spread on sandwiches, crackers, wheat bread or chapattis.
·    Slices of avocado added into whole grain breakfast cereals ,sprinkled with blueberries , pistachios, almonds and ground flaxseeds or chia seeds.

 .    Avocado salads are healthy snacks.
 

 References

1.       https://www.hsph.harvard.edu/nutritionsource/avocados
2.       https://tastylicious.com/avocado-benefits/
3.        https://avoseedo,com/a-brief-history-of-the-avocado/
4.        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020
5  https://pubmed.ncbi.nlm.nih.gov/30779018/#:~:text=In%20ageing%20populations%20B%20vitamin,disease%2C%20cognitive%20diseases%20and%20osteoporosis.   
6.     https://www.mdpi.com/2072-6643/13/12/4376
7.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6645610/