Avocado is rather a unique and popular fruit due to its various health and beauty benefits. Let’s take a deeper look! In this blog we will talk about Avocado, its benefits, some delicious Ayurveda-inspired avocado recipes and remedies.
Often called the “Alligator Pear” due to its pear shape and alligator-like external texture, the famous fruit is quite nutritious. It contains around 20 vitamins and minerals, and is loaded with healthy fats.
Avocado Health Benefits
High in potassium, they tend to lower high blood pressure. High potassium intake is often linked to healthy blood pressure levels.
Avocados are high in heart-healthy fats including mono-saturated fatty acids like oleic acid.
It has high fiber content and may help promote regular bowel movements.
Avocados also contain powerful antioxidants.
The zinc in avocados can also help in boosting the immune system.
Ayurveda On Avocados
There is no reference of avocados in Classical Ayurveda texts, but the qualities can be understood based on the rasa (taste) and karma (action) on the body.
Avocados can help pacify aggravated Vata and Pitta doshas. It is madhura (sweet) in taste and its prithvi and jala (earth and water respectively) elements make it more grounding and satisfying.
It has laxative action and is a stool softener. It helps in maintaining the moisture content of the skin and hair.
Research Studies On Avocado Health Benefits
Nutrients in avocados are associated with cardiovascular benefits. A study was conducted to determine the effect of avocado intake on cardiovascular disease (CVD) risk with the use of a systematic review and meta-analysis.
Avocado intake resulted in no difference in serum TC, LDL-cholesterol, and TG concentrations, but it did increase serum HDL-cholesterol concentrations, with significant heterogeneity.1
Another study called Avocado Consumption Increases Macular Pigment Density in Older Adults shows that avocados are a bioavailable source of lutein. This study tests the effects of the intake of avocado on cognition.
The study concluded that a dietary intervention with avocados was particularly effective in increasing MPD levels, a biomarker of brain lutein.2
Increases in MPD were related to better cognitive performance. Therefore, avocados could be an effective dietary strategy for cognitive health in the aging population.3
A study from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 revealed that regularly having avocados is associated with better diet quality, nutrient intake, and lower metabolic syndrome risk in adults in the US.
Ayurveda-Inspired Avocado Recipes
Crunchy Avocado Salad
1 cup sliced avocados
1/2 cup sliced bell peppers
1/2 cup de-seeded and sliced tomatoes
1 cup baby corn
1/2 cup cucumber strips
1/2 cup carrot strips
2 tbsp honey
3/4 tbsp lemon juice
2 tsp finely chopped mint leaves
Salt and pepper to taste
Method Of Preparation
Combine all the ingredients in a deep bowl and mix well. Add the dressing and toss well. Do not refrigerate. Serve immediately.
Scott, T. M., Rasmussen, H. M., Chen, O., & Johnson, E. J. (2017). Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients, 9(9), 919. doi:10.3390/nu9090919