Avocados

Avocados are characteristically buttery yet subtly flavorful, pear shaped fruits of central american origin. Unlike most other fruits, they feature high fat content and have more calories. Nonetheless, they are among the popular fruits having good nutrition profile and health benefiting properties. Botanically, the fruit belongs to the family of lauraceae,.

The family that also includes some unusual members like bay laurel, cinnamon, etc. Some of the common names are alligator pear, aguacate, butter pear, etc.

Or dark brown color fruits with pebble surface.

Avocados, like olives, are high in mono-unsaturated fats and calories. However, they are very rich in dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients.

Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest mediterranean diet that is rich in mono-unsaturated fatty acids help lower ldl or bad cholesterol and increase hdl or good-cholesterol, and thereby, prevent coronary artery disease as well as strokes by favoring healthy blood lipid profile.

They are a very good source of soluble and insoluble dietary fiber. 100 g fruit provides 6.7 g or about 18% of recommended daily intake. Dietary fibers help lower blood cholesterol levels and prevent constipation.

Moreover, it composes high concentration of tannin akin to persimmons. Tannin, a poly-phenolic compound which was once labeled as an anti-nutritional agent,ain-fact, has beneficial anti-inflammatory, anti-ulcer and anti-oxidant properties.

Its flesh contains health promoting flavonoid poly-phenolic antioxidants such as cryptoxanthin, lutein, zea-xanthin, beta and alpha carotenes in small amounts. Together, these compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ros) that play a role in aging and various disease processes.

Total antioxidant strength (orac) of avocados (raw, hass variety) is 1933 amol te/100 g.