Rich in nutrients, vitamins, and dietary fiber, avocado has everything to make you healthy. Whether you are concerned about your blood pressure or bone problems, avocado is the fruit to keep you going. In this article, we will discover some of the most interesting pros and cons of eating avocado. We will discuss every possible aspect of this fruit, so let’s begin.
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Avocado Nutrition
The avocado majorly contains water, fat, and carbohydrates. If we talk about nutrition, it has a good amount of fiber, vitamins, and minerals. Some of the essential vitamins and minerals present in avocado are:
- Folate
- Potassium
- Copper
- Magnesium
- Vitamin A
- Vitamin K
- Vitamin E
- Vitamin E
Avocados are very different from other fruits. While other fruits are juicy, avocados are creamy with very little sweetness. Different studies suggest that eating avocado can help with obesity, heart disease, diabetes while promoting healthy skin and hair.
Pros of Eating Avocado
There are many health benefits of eating avocado. It not only has a great taste but is also enriched with essential vitamins and minerals required for overall health. Let’s explore some of the pros of eating avocado:
1. Bad Breath
Bad breath occurs due to bacteria in your gut and mouth. Eating avocado can help freshen your breath. This alligator pear has antioxidant and antibacterial properties, which helps remove bacteria and serves as a natural mouth freshener.
2. Good for Kidney Health
Avocados are rich in potassium. Our body doesn’t produce potassium, and it has to be supplied from our diet. Potassium helps the body to maintain fluid balance. It is extremely helpful in the proper functioning of our kidneys.
Our kidneys filter out excess potassium from the body through urine. But if you are suffering from any kidney disorder, excess potassium may cause severe damage to your kidney. In that case, it is advisable to stay away from avocado.
3. Help Keeping Cholesterol Levels in Check
According to the California Avocado Commission, eating avocado helps your body absorb more nutrients from your daily diet. Monounsaturated and polyunsaturated fats present in avocado helps in lowering the levels of low-density lipoprotein (LDL), also known as “bad” cholesterol.
4. Healthy Liver
Avocado is a liver-friendly fruit. It helps your body produce glutathione. The liver requires this antioxidant to filter out harmful substances from the body. According to a study, avocado also contains chemicals that may help in reducing liver damage.
5. Vitamin C & Vitamin E
Avocados are a powerful source of vitamin C and vitamin E. These vitamins help fight against free radicals, which can cause cell damage, eventually leading to health conditions like cancer or premature aging.
Regular intake of vitamin E is connected to better immunity, a healthy heart, and glowing skin. On the other hand, vitamin C helps protect against immune system deficiency, cardiovascular health, eyesight, and even it helps with skin wrinkles.
6. Vitamin K
Avocados contain vitamin K. It is one of the most important vitamins required for our body to function. Vitamin K helps produce protein required for healthy bones and tissues.
Study shows there is a correlation between vitamin K deficiency and osteoporosis. Vitamin K also plays a critical role in blood clotting. If your body does not have enough of it, you may bleed too much.
7. Lower your Blood Pressure
Potassium present in avocado helps in maintaining fluid balance in the body. Increasing dietary potassium intake may reduce your blood pressure if suffering from high blood pressure.
8. Prevents Osteoporosis
Eating avocado has shown significant results in preventing osteoporosis. These little fruits are among a few potassium-rich fruits. Regular intake of dietary potassium is known to have positive effects on bone density. Potassium reduces calcium loss from the bone, which benefits bone mineral density.
9. Improves Vision
Eye health is directly linked with your overall well-being and nutrition intake. Avocado is an excellent source of antioxidant carotenoid lutein and zeaxanthin, which protect our eyes from harmful blue light. Studies show a close relation between lutein and zeaxanthin with retinal health.
10. Protection from Cancer
Carotenoids and monounsaturated fat in avocado provide protection against cancer cells. Research shows that it helps reduce breast cancer and prostate cancer.
11. Weight Loss
Avocados are fiber-rich fruits. It has a plethora of fibers in it. Fibers are incredibly filling and digest slowly. This makes you eat less while having your stomach full for a longer time. Eating fiber-rich fruits like avocado is a good strategy for weight loss. However, you should aid it with regular exercise to get the best results.
Cons of Eating Avocado
After talking a lot about the good side of eating avocado, let’s now talk about the negative aspects of avocado. Eating avocado has many health benefits, but there are certain cons associated with avocado as well. Below are some negatives of eating avocado:
1. High in Fat
Avocados contain monounsaturated fat, also known as healthy fat. But eating too much avocado can add a significant amount of extra calories to your plate. So if you are calorie conscious, then limiting 2-3 avocados a day is always a better choice.
2. Expensive
Despite so many health benefits, this fruit is not very popular. One of the main reasons for this is the price. Avocados are considered among the most expensive fruits. In the price paid for one avocado, you may get a bunch of bananas or any other fruit. Considering the high price, this great fruit still has very limited access to the majority of the household.
3. Bad for Liver
Overconsumption of healthy fats as found in avocado may cause damage to your liver. It can cause fatty liver disease. Eating avocado leads to the formation of collagen, which may damage the liver.
4. Vitamin K
Avocados are rich in vitamins and minerals. Vitamin K is one such important vitamin in avocado. Vitamin K is essential for healthy bones and tissue. It also helps in blood clotting. But if you are taking any medicine for blood-thinning, then vitamin K might cause you serious health issues. In such a scenario, it is advisable to consult your doctor before eating avocados.
5. Allergic
Eating avocado may cause you to have an allergy. Although it is very rare, but if you have any medical condition of latex allergy then some fruits like kiwi, banana or avocado may trigger an allergy.
6. Avocado May Cause Mouth Sores
Avocados contain chemical histamine. When you eat avocado, your body reacts, and your immune system tries to destroy it. Symptoms may cause itching, mouth sores, throat swelling, or stomach pain.
Conclusion
Avocado has a lot of health benefits, but there are some cons too. Eating an excess of avocado may negatively affect your health. If you have any allergy or medical condition related to blood pressure, kidney, or liver, you should be careful before eating this fruit.
