Composition and Health Benefits of the Avocado
A Nutritious Fruit with Culinary and Cosmetic Uses
Aug 16, 2009
The avocado is also called the avocado pear or alligator pear because of its shape and green skin. However, there are a few varieties, ranging in size and color from bright green to black, and smooth to pebbly. It has a single large seed surrounded by pulp and a hard skin. The composition of the avocado contributes to many health benefits, while its flavor lends itself to tasty dishes. Moreover, it has cosmetic uses.
Composition of the Avocado
An avocado contains:
- Antioxidants, particularly vitamins A, C and E, as well as lutein
- Vitamin B6
- Folic acid
- Highest quality fat of the mono-unsaturated kind. In fact, it has more fat than any other fruit except the olive.
- Fine quality protein, superior to that found in cereals, and similar to milk
- Fiber or cellulose
- Minerals, especially iron, copper, potassium and sodium
- A high amount of fruit oil, which is a rare element, and provides the smooth, mellow taste and nutty flavor.
Unlike most fruits, the avocado has few carbohydrates, no starch and little sugar.
Health Benefits of the Avocado
The antioxidants in the avocado, similar to those in the broccoli, guard against a number of conditions, mainly cancer (especially of the lung and breast), heart diseases and aging. Vitamin A builds resistance to bacterial infections. Due to the high content of vitamins C and E, the avocado has anti-aging properties, leading to a soft, supple, healthy skin. Vitamin E is also useful for menopausal disorders. Lutein prevents eye problems like macular degeneration, and contributes to a healthy heart.
Since the fat is mono-unsaturated, it helps to reduce cholesterol. Moreover, the avocado has few calories, yet the fruit oil provides ample energy.
The minerals regulate body functions and promote growth. Potassium regulates blood pressure, while iron and copper promote formation of blood and prevent anemia. The presence of sodium and potassium creates a high alkaline reaction. The avocado also boosts brain power and alleviates arthritic pain.
The avocado is excellent for digestive disorders like hyperacidity. This is because it is bland, and does not irritate the sensitive membranes of the stomach and intestine. The Japanese and Chinese use it to treat colic and ulcers.
Finally, the avocado increases the body’s ability to absorb the healthy carotenoids of other vegetables, when used as an ingredient in dishes.
Culinary Uses of the Avocado
- Avocado can be added to salads and salsa. It gives a rich, creamy flavor, and increases the nutritional value of the dish.
- In some parts of Mexico, the green leaves are dried and used for seasoning stews.
- Since the pulp is free from fiber, it can be mixed with water to form a smooth and tasty emulsion.
Other Uses of the Avocado
The anti-aging properties of the avocado make it a popular beauty aid. Its inside can be rubbed on the skin to alleviate dryness. It can also be pureed and mixed with sour cream to make an effective face mask.
Avocado oil is used to treat psoriasis. It is also used to make bath oils and cosmetics like creams, cleansers and moisturizers to combat aging and dehydration. Moreover, it is used to make shampoos and conditioners to revitalize dull hair.
The avocado is a versatile fruit with many nutrients, health benefits, culinary and other uses. It is considered a “neutral” fruit, as it blends with any flavor, and can be combined with most fruits or vegetables. Its oil is an essential ingredient in many cosmetics.
Note: The avocado turns sour with cooking, and cannot withstand freezing. Therefore, it should be eaten raw and as fresh as possible. If it has to be stored, it should be kept at room temperature.
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