This Season’s must-have – Avocados

Avocados, often referred to as “pears” in Ghana, are a beloved component of Ghanaian cuisine and are now back in season. Most fruit and produce vendors have them stocked.

Prices vary greatly from vendor to vendor, and generally, many people still find them expensive. This notwithstanding, there is much to gain from spending a bit more on getting some avocados into your meal repertoire this season.

This article discusses avocados’ various health benefits such as improved cardiovascular health and their use in ketogenic and weight loss diets.

The rich nutrient profile of avocados

Avocados have been referred to in some circles as “nature’s multivitamin”. This is due to their rich and diverse nutrient profile, encompassing essential vitamins, minerals, healthy fats, and beneficial plant compounds.

Regular consumption of avocados has been linked to improved overall diet quality and nutrient intake. Studies suggest that including avocados in the diet can lead to better cardiovascular health markers and may reduce the risk of metabolic syndrome.

Here’s an overview of their nutritional benefits, supported by scientific research.

1. Avocados are abundant in several vital nutrients
   1. Vitamins: They provide significant amounts of vitamins K, E, C, and several B vitamins, including B5 (pantothenic acid), B6, and folate. These vitamins play crucial roles in energy metabolism, immune function, and skin health.
   1. Minerals: Avocados are a good source of potassium, containing more per 100 grams than bananas. Potassium is essential for regulating blood pressure and maintaining proper muscle and nerve function.
2. High in Healthy Monounsaturated Fats

Approximately 67% of the fats in avocados are monounsaturated, primarily oleic acid. These healthy fats are associated with cardiovascular benefits, including lowering total and LDL cholesterol levels.

A 100-gram serving of avocado provides about 7 grams of dietary fibre, which supports digestive health, promotes a feeling of fullness, and aids in blood sugar regulation.

• Presence of Beneficial Phytochemicals

Avocados contain phytosterols and carotenoids, such as lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related macular degeneration.

Avocado as a key ingredient in keto diets

​Avocados are rich in monounsaturated fats, making them a good choice for those following a ketogenic diet. These healthy fats are essential for maintaining ketosis, the metabolic state where the body utilizes fat for energy instead of carbohydrates.​ Beyond their fat content, avocados offer a wealth of nutrients beneficial to overall health as earlier described. Thus, incorporating avocados into a ketogenic diet not only supports the necessary fat intake but also provides essential nutrients that contribute to cardiovascular health and overall well-being.

Avocados and weight management

Avocados are rich in monounsaturated fats and dietary fibre, both of which promote a feeling of fullness. This satiety can lead to reduced overall calorie intake, a key factor in weight loss.  However, while avocados are nutrient-dense, they are also relatively high in calories. Therefore, moderation is key when including avocados in a weight loss diet plan to ensure that total calorie intake aligns with weight management goals. As with any dietary change, individual responses can vary, so it is advisable to monitor how your body responds and consult with a registered dietitian or healthcare professional for personalized guidance.

In summary

Incorporating avocados into your diet can provide a wide array of nutrients that contribute to overall health and well-being, justifying their reputation as “nature’s multivitamin. Whether you are following a ketogenic diet or simply looking to boost your nutrient intake, avocados offer a versatile and delicious way to enhance your overall well-being. So, the next time you are at the market, consider investing in this nutritional powerhouse and enjoy the myriad benefits it brings to your health.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.

References

James-Martin, G., Brooker, P. G., Hendrie, G. A., & Stonehouse, W. (2024). Avocado consumption and cardiometabolic health: A systematic review and meta-analysis. Journal of the Academy of Nutrition and Dietetics, 124(2), 233-248.

Fulgoni, V. L., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008. Nutrition journal, 12, 1-6.

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