Avocados are one of the yummiest and most versatile healthy foods out there – you could put it in a salad, blend it into your favorite smoothie, put it in a sandwich or turn it into guacamole. This exotic fruit has gained substantial popularity in recent times and has been referred to as a “superfood” due to its unique nutritional composition, and biochemical profile.

Avocados also have one of the highest antioxidant capacities among fruits and vegetables, being an important dietary source of phenol antioxidants and xanthophyll carotenoids (such as lutein and zeaxanthin), and are a source of other important phytochemicals such as phytosterols, vitamin C, E, A, niacin and folate.

Good for Your Health

A Hong Kong Dermatology Clinic show that a recent scientific review of the Hass avocado have identified four primary health effects of eating avocados:

• Reducing the risk of cardiovascular disease

• Reducing the risk of obesity and supporting weight loss

• Supporting brain function and healthy memory

• Stimulating improved gut microbiota health

These benefits stem from the avocado’s unique combination of nutritional features:

• Rich in healthy fats such as oleic acid ( high ratio of unsaturated to saturated fat, similar to olive oil).

• Source of multifunctional prebiotic and viscous fiber.

• Relatively low energy density of 1.6kcal/g – 79% of its edible weight consists of water and fiber with a creamy smooth texture, and unlike a typical fruit, contain a very low sugar content.

• Its oleic acid and water emulsion increases carotenoid absorption from low-fat fruits and vegetables when eaten together

Good for skin

When our skin ages, there is progressive loss of elasticity, firmness and hydration which results in wrinkles, skin laxity and pigment spots. A major contributing factor is excessive ultraviolet radiation (UV) that causes oxidative stress and damages the connective tissue beneath the skin. Consequently, a healthy diet rich in antioxidants including carotenoids are suggested as a preventive strategy against skin aging

A recent study shows that eating one avocado daily for 8 weeks can improve skin firmness.

The avocado, with its natural combination of carotenoids along with unsaturated fatty acids, has been demonstrated to increase carotenoid absorption, of which are vital components of the antioxidative protective system that help to neutralize unstable “free radicals” from the body’s metabolic processes and from the environment.

 These carotenoids have been demonstrated to have the ability to reach and concentrate at the skin and research findings from a recent pilot clinical study also suggested that daily oral avocado consumption may lead to enhanced elasticity and firmness of the facial skin. With so many benefits, don’t hesitate and go get your dose of avocado now!