Health benefits of adding the avocados to your diet

Nutritionist Dr. Poonam Duneja

Avocados may have a range of health benefits, including improving digestion, decreasing the risk of depression, and protecting against cancer. They are grown primarily in equatorial, tropical and subtropical areas. The most sought out variety of the avocados fruit is the creamy Hass Avocado. Also known as an alligator pear or butter fruit, avocados are actually a type of berry. They grow in warm climates. 

Avocados provide a substantial amount of monounsaturated fatty acids and are rich in many, vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits. These fruits are an important part of traditional Mexican, Central American, and South American cuisine and are used in dishes like guacamole, salads, tacos and more. 

They are extremely popular in the health and wellness world because they are highly nutritious and have been linked to several health benefits. A recent study published in Journal of American Heart Association followed more than 11,000 women and men for more than 30 years and found that higher avocado intake was associated with lower risk of cardiovascular disease and coronary heart disease. It is said that even half an avocado a week had protective qualities. 

"Avocados are a bit like one of the finest fruits ever assembled by Mother Nature. They are not only delicious - but they also contain a fabulous and nutritious symphony of component that combine to create a nourishing, satisfying feeling. For example, avocado oil, a cup of avocado provides 10 grams of fiber and 12 g fats", says Dietician and Nutritionist Dr. Poonam Duneja. 

There are many health benefits of having an avocado per day: 

* Rich in antioxidants - Among the twenty most commonly eaten fruits, avocado ranks number one for vitamin E, lutein, glutathione and beta - sitosterol. Some nutrients are fat - soluble. That means you should consume them with fats so your body can properly absorb them. Avocados are rich in carotenoids and have antioxidants. 

* Reduces your risk of heart disease - Compared with people who never or rarely ate avocados, those who ate atleast two servings each week had a 16% lower risk of cardiovascular disease and 21% lower risk of  experiencing the heart attack or related problem due to coronary artery disease. 

* Lower BMI - Studies have found that avocado consumers tend to have higher nutrient intake and lower rates of metabolic syndrome. They also have lower weight, lower BMI, less belly fat, and higher levels of high - density lipoprotein, or "good" cholestrol. 

* Reduces the risk of depression - Avocados are a good source of folate which plays an important role in overall dietary health. Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. 

* Avocados may boost brain health and memory - The fruit is rich in oleic acid ( or OEA ), an Omega - 9 fatty acid that's linked to improved cognition. Studies have found that omega - 9 fatty acids can enhance memory.