Avocado: Knowing the Balance between Benefits & Harm

Avocados are dark green, pear shaped fruit which is grown in abundance in Mexico, tropical and Mediterranean climatic regions all over the world. This fruit resembles butter-like texture on turning ripe and is widely used for culinary purposes as sandwich toppings.

Avocado being a rich source of potassium, vitamin K, B5, B6, B9 and E is widely being used to produce cooking oils, cosmetics and certain herbal soaps. Avocados also being a rich source of monounsaturated fat which makes it the most suitable dietary substitute for vegetarians who avoid dairy products and meat.

Avocados are also loaded with high amounts of good fat known as monounsaturated fatty acids. It boosts up your digestion and helps you to  lose fat. The ‘good fat’ of avocados makes you feel full for longer hours due to slower digestion process of avocados.

Additionally, avocados are also beneficial to the skin and the immune system. In elderly individuals who experience cognitive decline with ageing, avocados may reduce the risk of depression.

With avocados being a rich source of fibre content, they significantly play an important role in lowering the level of LDL cholesterol and increasing the levels of HDL cholesterol.

Nutritional Benefits of Avocado:

The dietary benefits of Avocados (68g) include:

Dietary fibre 4.6g
Total sugar 0.2g
Potassium 345mg
Sodium 5.5mg
Magnesium 19.5mg
Vitamin A 43𝞵g
Vitamin C 6.0mg
Vitamin E 1.3mg
Vitamin K1 14𝞵g
Folate 60mg
Vitamin B6 0.2mg
Niacin 1.3mg
Pantothenic Acid 1.0mg
Riboflavin 0.1mg
Choline 10mg
Lutein 185𝞵g
Phytosterols 57mg
High monounsaturated fatty acids 6.7g

How much of Avocado is Safe to Consume?

Food consumed beyond the proportionate amount can always be harmful–so is the case with avocado consumption. Avocados although being a rich source of twenty plus nutrients and vitamins can be harmful when consumed in excess.

1. Food Allergy

A common contraindication with excessive consumption of avocados is Oral Allergy Syndrome(OAS). The individuals experience severe itching in the mouth and throat just within seconds of consuming avocados.

2. Kidney damage

Avocados being a rich source of potassium (about 150 grams of avocado contain 727 grams of potassium) can be harmful to the kidneys in individuals with suffering from kidney ailments.

3. Pregnancy and breastfeeding:

Women are advised to avoid consumption of avocados during pregnancy and breastfeeding, as consuming too much of avocados can reduce the amount of milk production and cause certain damage to the mammary glands.

4. Liver damage:

Another potential side effect of avocado consumption includes liver damage. Certain types of avocado oil consists of estragole and anethole, a potential carcinogenic substance which causes damage to the liver.

5. Side effects with certain Drugs:

Consumption of large amounts of avocados decrease the effect of certain anti inflammatory medications. The excess consumption of avocados makes the blood thin.

Avocados, although being highly beneficial can also hold potential harmful effects to one’s health. We at E-Care Health suggest to understand the safe use of avocados to maintain healthy life. Contact our team for more health-related information.