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11 Proven Health Benefits Of Avocado

Published on: 26 April , 2019 | Ekta

What Is Avocado?

Avocados are fruits that come from a tree which is also named the avocado originating from South Central Mexico. It is a large berry shaped fruit with a single seed. Avocado has another name ‘alligator pear’ which translates to nashpati ( नाशपाती ) in Hindi. These green skinned, pear shaped fruits are also called the “pregnant fruit”. Isn’t that just coincidental? Mother nature sure works in a unique way.  There are several Health Benefits And Side Effects Of Avocados During Pregnancy.

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Truth About Avocados

  • A lot of people assume that avocados are meant to be saved only for salads. This is seemingly not true because green is the new cream most of us turn to now.
  • Consumption of avocados on a daily basis should be avoided. But that’s not true either. Avocados contain a total of 20 vitamins, minerals and beneficial plant compounds that keeps our body and mind healthy. Eating them everyday wouldn’t be a problem but eating them in excess may have its own side effects.
  • Storing them on the counter is the only option you have? Not really. The fridge can be your friend when it comes to storing avocados.

Where to find Avocados?

Avocados are subtropical species that need a climate without frost and with little wind. The trees also need well-aerated soils, ideally more than 1m deep. These soil conditions are available in Spain, Morocco, South Africa, Parts of Southern India, etc. Cultivators vary from place to place. Avocados ripen after they have been cultivated. The “Hass” is the most common cultivator of an avocado that accounts for about 80% of the cultivated avocados in the world.

Nutritional Facts About Avocados

Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. There are a lot of possible health benefits of avocados. Maintaining a diet that contains plenty of fruits and vegetables is something we have been told for a very long time now. Many science-backed facts found that avocados can help decrease the risk of obesity, diabetes and heart diseases. Many studies have also found that avocados promote a healthy complexion and hair, increased energy and overall lower weight. You could consume it in various forms like in a milkshake, a sandwich or a toast. It is a super healthy add on to your diet. It more health beneficial during pregnancy.

Nutrition In Avocados


According to the USDA National Nutrient Database, an approximate 40 grams of an avocado contains:

  • 64 calories
  • Almost 6 grams of fat
  • 3.4 grams of carbohydrate
  • Less than a gram of sugar
  • Almost 3 grams of fiber

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Health Benefits Of Avocados During Pregnancy

Rarely is any fruit called as a complete nutrition package, but avocado wins the title hands down. Most nutrition experts swear by this fruit, too. The nutrients in this pear-shaped fruit reduces the risk of various illness and keeps you healthy overall which is why having avocados is something pregnant women think of as well. Here are some Health Benefits Of Avocado During Pregnancy:

Source Of Folic Acid - Health Benefits Of Avocado During Pregnancy

During the growth of the foetus, any absence of essential elements such as folic acid can result in the fetus having defects and may lead to abnormalities. Avocados are rich in folic acid and therefore provide essential nutrients for the growth of the baby’s organs. One-half of a raw avocado contains 82 mcg of folate, or about 21% of what you need for the entire day.

This May Also Interest You : Folic Acid During Pregnancy – Why Is It Important?

Combats Morning Sickness And Leg Cramps - Health Benefits Of Avocado For Pregnant Women

Every pregnant woman would love to feel some relief from the constant nausea and fatigue that sets in after vomiting a lot in the early months. The thought of morning sickness really does get to a pregnant woman. The vitamin C present in the avocados is helpful in combating this phenomenon. A good potassium and calcium level in the body can be maintained by eating avocados which also brings relief from leg cramps that women face once in a while during their pregnancy.

Maintains Cholesterol And Sugar Levels - Health Benefits Of Avocado During Pregnancy

A diet that has been coupled with some cravings can cause the levels of cholesterol and sugar in a pregnant women to be off or in excess than the required limits. By eating avocado, this can be actively reduced since it helps in keeping those levels in control and your health in check.
Studies show that avocados,

  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the "good") cholesterol by up to 11%.

Healthy Fat - You’re The Good Kind Of Fat!

Extra calories are required during pregnancy for the growth of the fetus, and good fats are required to complete that process. Avocados contain omega-3 and omega-6 fatty acids that are beneficial for both you, the mother and your unborn child.

Anemia Prevention - Health Benefits Of Avocado During Pregnancy

Pregnant women can easily get deficient in iron and this can be dangerous both for them and the baby growing inside them. The proportion of iron in avocado allows to normalize the iron levels in the body and reduces the chances of anemia. Eat at least 3 avocados per week for a minimum of 2 weeks, to address iron imbalance.

Reduced Risk Of Weight Gain - Avocado Consumption To Lose Weight

As avocados are high in dietary fiber, they help lower the chances of fast weight gain. Almost 25% of fiber is soluble that helps the good bacteria in the digestive tract improve metabolic health. Having Avocado Juice during pregnancy is a great practice to stick to if you are trying to avoid gaining unnecessary weight. People eating avocado with a meal feel 23% more satisfied and have a 28% lower desire to eat over the next 5 hours.

Improves Breast Milk Quality - Best Food For Pregnancy During Third Trimester

Avocados are a nutritional powerhouse for mothers who breastfeed. They are nearly 80 percent fat and help maintain a feeling of fullness in addition to providing your body with heart-healthy fats. Avocados are also a good source of vitamin B, vitamin K, folate, potassium, vitamin C, and vitamin E.

Read Also Top 15 foods that increase breast milk production

Helps In Development Of Baby’s Brain - Health Benefits Of Avocado During Pregnancy

Since a single cup of avocado comprises of 22 mg chlorine, it becomes an ideal fruit to eat during pregnancy as it provides the much needed boost for the development of your baby’s brain and even nerve development.

Rich In Calcium - Best Fruits To Eat During Second Trimester

One amazing thing to know about avocados is that they are loaded with calcium too. Your requirement for calcium increases a lot during your conception phase which makes it important to have a diet rich in calcium. And a good amount of the required calcium can be received by consuming avocados every day. A 1-cup serving of cubed fresh avocado contains 18 milligrams of calcium!

Boost To Digestion - Health Benefits Of Avocado During Pregnancy

One of the most common issues which every mom-to-be undergoes during their pregnancy period is stomach problems. Constipation is one such issue which is extremely common till the end of your pregnancy. Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit which is essential for digestion.

Decreases The Risk Of Preeclampsia

Preeclampsia occurs during pregnancy. Some symptoms of preeclampsia include high blood pressure and protein in the urine, occurring after week 20 weeks of pregnancy. Preeclampsia is often precluded by gestational hypertension. The rich potassium levels in the fruit help lower the chance of preeclampsia as it is known to reduce the blood pressure levels. It could, therefore, decrease the risk of heart issues in future.

Delicious Ways To Eat Avocados - Healthy Ways Of Eating Avocados During Pregnancy

1. Avocados With Baked Eggs

One of the most filling, mouth watering, and nutritious choice of breakfast or even a healthy evening snack! The combination of avocado and baked egg contains enough levels of protein to maintain your body sugar and fat content in the best position.

Ingredients:

  • 2 avocados
  • 4 large eggs
  • salt and pepper, to taste

How To Make :

  • Heat the oven to 425 degrees fahrenheit
  • Slice the avocados in half, lengthwise and twist to separate. Remove the pit and scoop out 1-1.5 tablespoons of avocado, creating a larger cavity.
  • Place the avocado halves in a baking dish, to keep them upright, and gently crack one egg on top of each half.
  • Bake for 15-20 minutes.
  • Sprinkle with salt and pepper and add toppings of your choice.

2. Roasted Avocado - Avocado Recipes For Pregnancy

This can be a tasty dinner substitute that fills up your stomach and is easy to make. Roasting an avocado might not seem like the most obvious way to cook it. However, when paired with sweet potato, it tastes amazing.

3. Avocado On Toast - Quick Recipes With Avocados During Pregnancy

A quick breakfast fix that is nutritious and fills your tummy. Filled with vitamins and none of those sweetened sugary breakfast items, this is the healthy alternative one should make every day.

Ingredients:

  • 1 ripe avocado
  • ½ lemon
  • big pinch chilli flakes
  • 2 slices sourdough bread
  • good drizzle extra virgin olive oil

How To Make :

  • Cut the avocado in half and carefully remove its stone, then scoop out the flesh into a bowl.
  • Squeeze in the lemon juice then mash with a fork to your desired texture.
  • Season to taste with sea salt, black pepper and chilli flakes.
  • Toast your bread, drizzle over the oil then pile the avocado on top.

Your delicious meal is ready in 5 minutes!

4. Chocolate Banana Avocado Milkshake - Avocado Milkshakes During Pregnancy

You would be thinking how milkshakes can turn out to be healthy! Well, not exactly healthy per say, but this milkshake is loaded with protein and natural sweeteners so you can enjoy it any time guilt-free!

Side Effects Of Avocados During Pregnancy - Disadvantages Of Avocados During Pregnancy

A lot of anything can cause harm to the human body. Similarly, an excess in consumption of avocados has its own flaws. It is best to limit your daily intake to half a fruit as over-consumption could lead to a few, though rare, side-effects.

  • If you have fat content and are trying to manage weight, avoid taking the fruit in excess. The high calories, though from healthy fats, can add up to the count.
  • If you are allergic to latex then you must limit the consumption as foods such as avocados and bananas are linked to latex allergies.
  • Eating avocados in excess can also decrease the effects of medications on the body.

Also Read Top 10 Vegetarian Superfoods For Pregnant Women

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Ekta

A doting mom to an angel, Social Media Specialist & Professional Blogger. She loves to share her thoughts with other parents in the same turbulent boat. She absolutely loves & adores her family & is learning to strike a good work-life balance. When she is not writing, cooking or busy taking care of her toddler, she probably is dancing to some good desi music!


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