Are you pregnant, Diabetic or Hypertensive? If yes, then avocado is the good “fruit” for you! Did you know that Avocados or Persea americana have the highest fat content among all kinds of fruits? It has zero cholesterol and most of its fat content is composed of monounsaturated fatty acids which can help lower cholesterol levels, maintain cardiovascular health and support brain development. One serving (65 g) contains 104 calories which is just 43 % of the calories found in 1 cup of rice. It has high fiber content and a low glycemic index which makes it suitable for Diabetics. It is also a good source of Vitamin C, Vitamin K and Folate which are nutrients essential for women of child-bearing age and pregnant women.

1 serving of Avocado is equivalent to:
● 12.5 x 6.5 x 2 cm
● 65 grams edible portion, no skin and seed

Here are some of the health benefits of Avocado:

1. It is a good source of dietary fiber that helps prevent constipation and lowers blood cholesterol levels. Avocados contain insoluble and soluble fibers that are needed for a healthy digestive system and to prevent constipation. They also bind to cholesterol in the gut and reduce the amount of cholesterol that enters the bloodstream. Thus, it helps lower blood cholesterol levels. It’s fiber content also serves as a prebiotic or food for good bacteria that also protects us from gastrointestinal infections.

2. It is a good source of monounsaturated fatty acids. Avocados contain mostly monounsaturated fats such as oleic and palmitoleic acid which is almost similar to the fat composition of olive oil. Monounsaturated fatty acids are healthy fats that help lower bad cholesterol levels. They are also needed for the healthy fetal brain development and thus recommended for pregnant women.

3. It has a low glycemic index which makes it suitable for Diabetics. Due to the high fiber and fat content of avocados, it only has a glycemic index of 1. Glycemic index is a measure of how fast a certain food can raise blood sugar levels after consuming the food item. Eating foods with low glycemic index such as avocados is favorable for the prevention or management of Diabetes together with a balanced diet and physical activity.

4. It is a good source of Potassium for cardiovascular health and muscle function. 1 serving of avocado (65 g) can provide up to 60 % more potassium than 1 serving of Banana. Potassium helps regulate electrolyte balance in the body which is needed for the maintenance of cardiovascular health. It also helps prevent muscle cramps and promotes good muscle function.

5. It is a good source of antioxidants. Avocados contain carotenoids such as lutein, zeaxanthin, alpha and beta carotene which scavenge free radicals that cause cell injury. These antioxidants also help slow the progression of Age-related Macular Degeneration or the gradual deterioration of vision, cataracts and joint problems. Avocados also contain phytosterols which help reduce the risk of coronary heart disease.

Try adding Avocado into your diet by:

● Using avocado spread as an alternative to butter, cream cheese and mayonnaise on sandwiches to reduce saturated fat, calories, sodium and cholesterol intake.
● Using avocado as a cream alternative for making homemade ice cream.
● Adding avocado into dips or sauces.
● Making avocado shakes or smoothies with milk.

/AET

References:

Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.

DOST-FNRI. Food Exchange Lists for Meal Planning, 4th ed.

Food and Nutrition Research Institute, Department of Science and Technology (2018). Philippine Dietary Reference Intakes 2015.

Food and Nutrition Research Institute, Department of Science and Technology (1997). The Philippine Food Composition Tables of 1997.

Bhuyan, D. J., Alsherbiny, M. A., Perera, S., Low, M., Basu, A., Devi, O. A., ... & Papoutsis, K. (2019). The odyssey of bioactive compounds in avocado (Persea americana) and their health benefits. Antioxidants, 8(10), 426.