An Avocado a Day...

Avocado is one of the most nutritious fruits around and is also quite versatile in its culinary applications. In Kenya, it is a favorite among many people and is incorporated in so many meals. Kenya is the 3rd largest producer of avocado, mostly by small scale farmers, but only exports about 10% of the fruit. The rest is consumed locally. These avocados are pretty easy to find in most of the months all round the year. However, the longest season of production is between June and September and it is important that we take advantage of the season and reap the benefits this important fruit has to offer, right? Herein are some of the nutritional benefits of avocados.

Avocados contain more than 20 vitamins and minerals alongside the natural fats it contains, as well as a little fiber. Based on a 2000 calories diet, 3 servings, that is one small avocado (about 150 -200 gm) helps you meet about 12% of the caloric needs (80 calories per serving)and below is a nutritional fact sheet for avocado.

Monounsaturated Fatty Acid (MUFA)

Avocados contain oleic acid, which is an omega-9 fatty acid that is (alongside other unsaturated fatty acids) important in lowering levels of low-density lipoproteins (bad cholesterol) and maintaining high levels of high-density lipoprotein (good cholesterol) aiding in the prevention of heart disease and inflammation.

Vitamin B5 (Pantothenic Acid)

This B vitamin is essential in metabolism of fats, carbohydrates and protein, which is a common function of most B vitamins. It is also important in the making of red blood cells. This vitamin is also abundant in broccoli and other types of cabbages, as well as whole grain cereals.

Vitamin K

The most important function of this vitamin is blood clotting, without which the process is compromised. Vitamin K also aids the promotion of bone health, thus preventing the development of osteoporosis. Green leafy veggies contain a lot of this vitamin. Incorporate them in your diet as much as possible.

Vitamin B9 (Folic Acid)

It is essential in cells and tissue growth and development. It also promotes the development of new healthy red blood cells. It is for these reasons that folic acid is important to take during pregnancy. Folic acid is also high in spinach, beef liver, green beans and other plant-based foods.

Potassium

Potassium is important in the regulation of high blood pressure by countering sodium levels. It is also an important mineral in the maintenance of the health of the nervous system, and functioning of the muscles. According to the healthline.com (link at the bottom), avocado has more potassium than bananas do (per gram).

Vitamin E

This vitamin is an antioxidant, thus gets rid of free radicals in the body. It also promotes the health of the skin and hair.

*Avocados are not really low-calories fruits. Each has 150-300 calories. However, most of these calories come from fats, most of which unsaturated (good fat).

*However, not all the fats in avocado are unsaturated. About 20% of these fats are saturated.

*Eating avocados could be associated with better weight management. This is because although fats yield higher calories per gram than carbohydrates, they leave you feeling fuller for much longer and thus help reduce the tendency to give in to cravings.

*It is important to stick to a maximum of one avocado a day. Even though it is one of the healthiest foods, too much avocado leads to too much consumption of fats. It is easy to exceed the recommended daily value of saturated fats just by eating two avocados in a single day, which could increase the risk of heart disease.

*Keep fats to below 30% of the food you consume to avoid weight gain.

Below are links for further information on avocados.

(Check out next week's article for interesting avocado hacks)

Resources

1. Avocados in Kenya: what’s holding back smallholder farmers https://theconversation.com/avocados-in-kenya-whats-holding-back-smallholder-farmers-131396

2. Facts about monounsaturated fats https://medlineplus.gov/ency/patientinstructions/000785.htm

3. Avocados, Good Fats and Heart Health https://loveonetoday.com/nutrition/avocados-good-fats-heart-health/

4. 15 Foods That Pack More Potassium Than a Banana https://www.healthline.com/nutrition/foods-loaded-with-potassium#section1

5. Hass Avocado Composition and Potential Health Effects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/