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Avocado – a repository of minerals and vitamins
Table of Contents
1. Nutrient composition of avocado
Avocado has gained immense popularity in Europe, where an average of 1 kg of the fruit is consumed per capita per year. The fruit is primarily imported from Peru, Chile, Colombia, South Africa, Israel, and Mexico. In recent times, avocados have become so popular that there are legitimate concerns that our suppliers will not be able to meet the growing demand. Why such a love for this fruit? Perhaps due to its numerous health benefits. Avocado is particularly valued for its rich content of healthy fatty acids found in its flesh. However, that's not all that this unusual fruit has to offer. In a serving of 50 g of avocado, you will find: – 84 kcal, – 0.1 g of sugar (a negligible amount), – 250 mg of potassium, – 4.4 mg of vitamin C, – 1 mg of vitamin E (alpha-tocopherol), – 10 µg of vitamin K, – 5 g of monounsaturated fatty acids (MUFA), – 1 g of saturated fatty acids (SFA), – 1.4 g of polyunsaturated fatty acids (PUFA), – lutein, – zeaxanthin.2. Avocado - A Treasure Trove of Vitamins
Avocado contains substantial amounts of vitamins C, E, and K. Vitamins C and E are characterized by high antioxidant activity. What are they good for? All signs point to vitamin C being essential for heart health. It is particularly recommended for smokers, those struggling with obesity and overweight, as well as individuals with elevated cholesterol levels, hypertension, and type 2 diabetes. Scientific research has even shown that consuming vitamin C in appropriate doses can reduce the risk of developing atherosclerosis. Therefore, all those who may be at risk of developing atherosclerosis should ensure they are getting enough ascorbic acid in their diet. This is relatively easy, especially if one adheres to the rule of five portions of vegetables per day. However, avocado is not only a source of antioxidants, but also of vitamin K. Under this name are two compounds - phylloquinone (K1) and menaquinone (K2). Phylloquinone is found in organisms capable of photosynthesis, making avocado a source of vitamin K1. A deficiency of vitamin K can lead to disruptions in the blood clotting process, as it is indispensable in the liver for the production of prothrombin - one of the clotting factors.3. Avocado - Mineral Nutrient Content
The primary mineral constituents present in avocado are potassium and magnesium. This serves as another argument in favor of the idea that consuming this fruit can have a beneficial effect on the cardiovascular system. Multiple studies have shown that a diet rich in potassium and low in sodium has a hypotensive effect, helping to lower blood pressure. However, this effect is only observed in individuals with hypertension. Nutritional experts from the US estimate the daily requirement for potassium to be at 4700 mg. However, it is challenging to find reliable research on potassium intake in our society. Analyses conducted on smaller groups indicate that achieving this level of potassium in daily nutrition is not simple and is usually attained only partially. Avocado can therefore be a valuable means to supplement this nutrient. In 100 g of avocado, we find 30 mg of magnesium, an extremely important nutritional component and activator of over 300 enzymes. It influences the regulation of blood pressure, and high consumption is negatively correlated with the occurrence of heart disease. However, 100 g of avocado also contains 15 g of fat.4. Avocado – an abundant source of useful fatty acids
The usefulness of a fat to us depends on the type of fatty acids it contains. Avocado contains substantial amounts of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids, making it an excellent alternative to butter, which as an animal product mainly contains saturated fatty acids (SFA). Excessive intake of SFA can lead to lipid disorders. Therefore, the American Heart Association recommends replacing SFA with MUFA and PUFA. Monounsaturated fatty acids (MUFA) lower cholesterol levels without reducing the level of HDL, the so-called good cholesterol. The National Health and Nutrition Examination Survey found that people who consumed an average of half an avocado a day had a higher HDL level than those whose diet did not include this fruit. Avocado can not only enhance the functioning of the circulatory system but also help prevent cell damage due to the content of carotenoids.5. A source of xanthophylls in avocado
The primary subclass of carotenoids present in avocados is xanthophylls, including lutein and zeaxanthin. The maximum concentration of these compounds is found in the flesh right next to the skin, and the closer you get to the peel, the lower the concentration. It is important to know that the absorption of xanthophylls from the digestive tract requires the presence of fat (carotenoids are lipophilic compounds that dissolve in fats). Luckily, avocado contains an adequate amount of fat, allowing the absorption process to occur effectively. Xanthophylls are attributed with a protective effect on DNA, which can reduce the risk of cancer and slow down the aging process. Additionally, plants rich in lutein and zeaxanthin appear to have a preventative effect against cartilage damage. A extract of avocado and soy has been shown in studies to have a beneficial effect on the regeneration of cartilage in the case of osteoarthritis.6. ASU – Unsaponifiable Extracts from Avocado and Soy
ASU is a mixture of unsaponifiable extracts from avocado and soybean oils, made up of one-third avocados and two-thirds soybeans. It contains, among other things, fat-soluble vitamins and sterols, which are essential for the proper functioning of the body. It has been shown that ASU has a very beneficial effect on relieving the symptoms of joint pain. It has an anabolic effect, stimulates the rebuilding of cartilage, inhibits catabolism, stimulates collagen synthesis, and inhibits the production of pro-inflammatory cytokines. As a result, ASU leads to a decrease in pain intensity, an increase in joint functionality, thereby reducing the amount of painkillers taken. In Poland, the product is available as a food product. Avocado is a valuable food source for the body, rich in nutrients. Its presence on our tables enriches the daily menu and contributes to the health of the body. From an economic point of view, it is best to eat it in winter. At this time, it comes directly from Spain, and not like in summer – from countries that are geographically more distant. Therefore, the prices at the end of the year are lower than in summer. It is always emphasized that without a balanced diet, no single component is able to maintain the health of the body. It is about ensuring that each component that we include in our diet is valuable from a nutritional point of view. As can be seen, vegetables and fruits hide a multitude of beneficial compounds, whose action will remain undiscovered for a long time.
