Avocado or butter fruit, is a highly nutritious fruit, with a velvety creamy texture that nearly melts in your mouth.  It is native to the Americas and was first domesticated by Mesoamerican tribes more than 5,000 years ago. Although native to the Western Hemisphere, they are widely grown worldwide in warm climates. The tree likely originated in the highlands bridging south-central Mexico and Guatemala. Its fruit, sometimes also referred to as an alligator or avocado pear, is botanically a large berry containing a single large seed

How to use Avocados? 

There are many ways to enjoy this fruit, you can just eat it plain raw or in a salad or over a toast with seasoning. A creamy avocado dip, popularly known as guacamole can also be made which is a great accompaniment for chips, nachos and other finger foods. The healthy fats in avocados are used to make avocado oil. 

Avocado oil is good for cooking and also is used as a moisturiser for skin, therefore used in making cosmetics as well. 

Nutrient composition of Avocado 

  • Monounsaturated fat (good fat)
  • Folate
  • Vitamin C 
  • Vitamin K 
  • Potassium 
  • Fibre Antioxidants (Lutein and zeaxanthin)

Avocados contain very high calories as they are rich in fat, good fat. They also have very less sugar and more fibre, which keeps the stomach full for a long time, not making you hungry soon.

Health benefits of Avocado

Improves heart health by lowering blood pressure and cholesterol levels 

Lowers the risk of cancer as it is high in folate

Helps reduce inflammation in the body

Aids in better digestive metabolism 

Good source of folate during pregnancy 

Improves vision and protects the eye from the effect of  UV rays 

How many servings of Avocado can I have in a day? 

The recommended serving size is around 50 grams of the fruit. According to medical practitioners around half fruit to 2 whole avocados can be consumed a day. Eating too many avocados can lead to unintended weight gain as it is rich in fat and can also interfere with blood thinners as it is high in Vitamin K. 

Toxicity related to Avocados : 

Avocado leaves contain a toxic fatty acid derivative, persin. The symptoms include gastrointestinal irritation, vomiting, diarrhea, respiratory distress, congestion, fluid accumulation around the tissues of the heart, and even death

Take home message : Avacado are usually safe for consumption without any major adverse effects. However, it is best to avoid over consumption as the excessive fibre content in the fruit may cause digestive problems such as bloating and gas formation. Moreover, your diet should consist of various foods rather than excessively indulging in individual foods. Moreover, it is always advisable to consult your dietician before including them in your diet especially if you are on any medications or hormone therapy as it may be very unlikely to interfere with your medications. 

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