Avocado: Health benefits, nutrition profile and side effects

Last Updated on September 13, 2023 by Shabnam Sengupta

Avocado is a highly nutritious fruit that offers numerous health benefits and is becoming increasingly popular in urban areas of India. However, it is not yet widely available in rural areas. Health experts have emphasised the nutritional value of this fruit, making it a go-to food for those looking to adopt a healthy lifestyle. Avocado is often referred to as a super-fruit because of its distinctive properties, which are not commonly found in other fruits. Avocado is a soft and buttery fruit with a mild taste, belonging to the Lauraceae family and scientifically known as Persea Americana. It comes in various sizes, colours, and textures, with dozens of different varieties. Avocado is native to tropical climates and is popularly consumed once its flesh softens. In India, it is also referred to as ‘Makhanphal’.

Health benefits of avocado

May help reduce heart disease risk factors

Avocados contain vitamins, minerals, healthy fats, and fibre that can contribute to a healthy cardiovascular system. Studies have suggested that consuming avocados regularly may help reduce the risk factors associated with heart disease and prevent its onset. However, some experts raised concerns about the potential influence of industry involvement on study findings. This is because the Hass Avocado Board funded many studies investigating the effects of avocados on heart health. Nonetheless, avocados may have a positive impact on heart health by managing cholesterol levels. This can lead to the buildup of plaque along artery walls. Additionally, the high levels of potassium and magnesium found in avocados can aid in regulating blood pressure, which is crucial for preventing heart disease.

A rich source of antioxidant and anti-inflammatory compounds

Consuming avocados regularly can provide significant health benefits due to their high content of bioactive compounds such as carotenoids, vitamin C, vitamin E, and phenolic compounds. These compounds possess strong antioxidant properties which help protect against oxidative damage and reduce the risk of chronic diseases. Studies have shown that consuming avocados can increase the body’s antioxidant defences, as evidenced by higher blood levels of carotenoids like lutein. Additionally, higher intake and blood levels of antioxidants found in avocados may improve cognitive function and better heart health.

Great for vision

Avocados contain lutein and zeaxanthin, which are important phytochemicals present in the eye tissue. These compounds provide antioxidant protection, which helps to prevent damage to the eyes from sources such as UV light. Additionally, the monounsaturated fatty acids present in avocados facilitate the absorption of other fat-soluble antioxidants, like beta-carotene. This makes adding avocados to the diet beneficial in reducing the risk of age-related macular degeneration.

Potent antioxidant effect

Clinical studies suggest that xanthophylls, similar to those found in avocados, have antioxidant and DNA protective effects that may promote healthy ageing. One study involving frequent air travellers exposed to high levels of cosmic ionising radiation showed that intake of vitamins C, beta-carotene, β-cryptoxanthin, and lutein-zeaxanthin from fruits and vegetables was associated with reduced DNA damage. Other studies have also shown that lutein may protect against oxidative DNA damage. 

May help relieve symptoms of arthritis

Arthritis is a widespread issue of old age, and it is often a long-term condition. Various forms of arthritis exist, with osteoarthritis affecting bones being one of them. Recent research has revealed that Avocado unsaponifiable, extracted from avocado oil, can alleviate osteoarthritis symptoms. 

Helps you lose weight

Research suggests that avocados aid in weight loss. In a study, participants were divided into two groups and given different meals – one containing avocado, and the other without. Afterwards, they were asked questions related to hunger and fullness. Those who consumed avocado reported feeling 23% more satisfied and had a 28% lower desire to eat after consuming it. Avocados are rich in fibre and low in carbohydrates, two characteristics that may further assist with weight loss, especially in the context of a nutritious, whole food-based diet.

Insulin resistance

Insulin resistance is a metabolic condition where insulin synthesis increases in the body, particularly in muscles and adipose tissues. This condition is triggered by a high intake of fat and carbohydrates and plays a critical role in Type 2 diabetes. Avocado oil, which has a high concentration of monounsaturated fatty acids (MUFA), has been found to improve glycemic control and lipid profile recovery in diabetes and hypercholesterolemia patients. The high concentration of oleic acid in avocado oil also leads to increased insulin sensitivity. Additionally, avocado has a low sugar content compared to other fruits, and D-mannoheptulose found in avocados may also help control glucose levels.

Nutritional profile

Side effects of avocado

We have discussed many health benefits of avocadoes. However, there can be some side effects of consuming the fruit.

Hypersensitivity

Some individuals may experience hypersensitivity to avocados. This can lead to various adverse reactions, including:

• Oral Allergy Syndrome (OAS)
• Contact Dermatitis
• Systemic Allergic Reactions

Allergy

Avocado allergy occurs when the immune system reacts to specific proteins found in avocado. While avocado allergies are relatively uncommon, they can cause a range of symptoms, such as:

• Skin Reactions
• Gastrointestinal Symptoms
• Respiratory Symptoms
• Anaphylaxis

Sensitivity to latex

Latex sensitivity is a condition where individuals react to proteins found in natural latex, such as those used in rubber gloves or medical devices. Some proteins in latex are similar to proteins found in certain fruits, including avocados. When people with latex sensitivity consume or come into contact with avocados, they may experience allergic reactions. These reactions can range from mild to severe and may include itching, hives, swelling, and respiratory distress.

Conclusion

Avocados are a highly nutritious fruit that offers many health benefits. They are a rich source of heart-healthy monounsaturated fats, fibre, vitamins, and minerals. Incorporating avocados into a balanced diet may help improve cholesterol levels, reduce inflammation, and promote healthy skin and eyes. While high in calories, avocados can still be a part of a healthy diet when consumed in moderation. Additionally, avocados can be a versatile ingredient in cooking, adding a creamy texture and delicious flavour to many dishes.

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