The E(pit)ome of Avocados
Written by Tina Pan
Edited by Kriti Iyer
January 5, 2023
Edited by Kriti Iyer
January 5, 2023
One of the most commonly known and eaten avocado varieties is the Hass avocado. Typically a single avocado contains about 5 servings, but according to the NHANES (National Health and Nutrition Examination Survey) on average, people consume half an avocado at a time. An avocado is nutritiously packed [1] with vitamins and minerals such as potassium, magnesium, and vitamin C. There are studies that show that eating avocados can help with cardiovascular health, weight management, and healthy aging. Let’s dive in and learn more about what makes avocado an avocado, and how it can be potentially beneficial to our health.
Avocados are a great farm-to-market food as there is no need for processing, preservatives, or additives. An avocado’s thick skin [1] allows avocados to be more environmentally sustainable as it proves some insect resistance. So what makes avocados the avocados we know today? Avocados are nutritionally packed and are a medium energy-dense fruit; with about 80% of it being edible, the avocados are 72% water and 6.8% dietary fiber. This fruit is shown to have similar effects of weight control fruits and vegetable. [2] Studies have shown that people who eat avocados have higher HDL-cholesterol (good cholesterol), lower weight, and BMI compared to those who don’t eat avocados.
Several studies have been conducted that show that the consumption of avocados can help improve cardiovascular health. Around the 1990s, a number of clinical trials showed the positive effects on blood lipids (the fats in the blood) from the consumption of avocados. [1] The data showed that including avocados in their diets lowered their LDL- cholesterol without raising triglycerides or lowering HDL cholesterol. This suggests that adding avocados to your diet can have a positive effect on your blood lipids. Avocado-enriched diets can also help with weight management. In a study, 61 individuals who were healthy free-living, overweight, and obese were randomly assigned to consume avocados in replacement of their mixed fats. The groups showed similar levels of weight loss and proved that avocados could fit into the diet for weight loss.
In the long term, consuming avocados is good for our health. These studies have proved that avocados are beneficial and part of a healthy diet. These studies done on the consumption of avocados are done on a smaller scale so take this information with a grain of salt. Next time when you are eating avocados think about the nutritional and health benefits included.
References
- Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, 53(7), 738–750. https://doi.org/10.1080/10408398.2011.556759
- USDA (U.S. Department of Agriculture). 2011. Avocado, almond, pistachio and walnut Composition. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 24. U.S. Department of Agriculture. Washington, DC
Image Source: “The Bunch” by Tina Pan