Avocados contain over 14 types of vitamins and minerals that provide numerous health benefits, such as reducing harmful cholesterol, preventing cardiovascular diseases, fighting cancer, and improving eyesight. However, consuming too much avocado can lead to various unforeseen negative effects: liver damage, allergies, interference with certain medications, weight gain, and more.
Things to Know About Eating Avocados
Benefits of Avocado
Enhances Heart Health
Globally, coronary artery disease is considered one of the serious health issues and a leading cause of death.
For this reason, you might consider eating more avocados as they are associated with improved heart health. One aspect that makes avocados heart-friendly is their high content of monounsaturated oleic acid, which helps reduce cholesterol and improve cardiovascular health.
Avocados are rich in lutein carotenoid, which reduces the risk of macular degeneration and cataracts.
Boosts Eye Health
Eye problems are also common among many people, especially the elderly.
Weight Management
Many people struggle with weight loss. Fortunately, avocados can be beneficial. Despite their high fat and calorie content, they are considered one of the best foods for weight loss. Their monounsaturated fatty acids provide energy that is burned slowly by the body.
Beneficial for Preventing and Managing Diabetes
The oleic acid found in avocados makes them a good fruit for those with diabetes. While it can reduce bad cholesterol in the body, this fruit can also help increase good cholesterol.
Moreover, because avocados are high in monounsaturated fats, they are beneficial for reducing triglycerides and improving blood glucose levels.
The oleic acid found in avocados makes them a good fruit for those with diabetes.
Promotes Healthier Skin
By consuming avocados, you can achieve brighter and younger-looking skin, which may also be a function of the monounsaturated fats found in avocados.
This fruit also contains Omega-9 fatty acids, which help reduce irritation and redness on the skin surface caused by damaged skin cells. Additionally, the Vitamin C and E in avocados can help promote skin firmness and elasticity.
Furthermore, avocados are beneficial for those with arthritis, as they contain anti-inflammatory compounds; the phytosterols in avocados can help prevent inflammation.
Helps Combat Bad Breath
Bad breath is certainly something you never want. To prevent this, you may consider eating avocados, as they can help keep your breath fresh naturally.
Avocados do not directly affect the surface of the tongue but help cleanse the intestines, which can be a cause of bad breath in some individuals.
Prevents Stroke
If you want to reduce the risk of stroke, you have another good reason to eat avocados. Foods that prevent strokes are rich in folate, which is precisely why avocados are highly recommended.
Improves Nutrient Absorption
Adding avocados to your salad is also a good idea, as it will help enhance your ability to absorb other nutrients better.
Harmful Effects of Excessive Avocado Consumption
Excessive Avocado Intake Can Damage the Liver
Avocados contain a lot of collagen. Collagen is a substance that helps regenerate skin and effectively combats aging. However, consuming too many avocados may lead to undigested collagen accumulating in the liver and causing liver damage. Therefore, you should eat avocados in moderation.
High in Calories, Leads to Weight Gain
If you add avocados to your diet, make sure to cut down on calorie intake from other foods, as avocados have a high calorie content. Consuming too many can lead to excessive calorie intake and weight gain.
Allergies
Some individuals may experience allergic reactions when consuming certain fruits, such as avocados, bananas, peaches, watermelons, potatoes, tomatoes, kiwis, etc.
Those allergic to latex often have a high risk of avocado allergies. If you experience symptoms such as dizziness, itching, or nausea when eating avocados, you should be cautious and avoid this fruit in your diet.
Affects the Efficacy of Certain Medications
Avocados have anti-inflammatory properties, but they can also affect the effectiveness of certain medications. If you are taking blood thinners, consult your doctor before consuming avocados, as they may reduce the effectiveness of the medication.
How Much is Enough?
Consuming too much of anything can lead to excess in your body, which is not beneficial for health. The same applies to avocados. According to a study on the effects of avocados conducted by Mexican experts, to maximize the benefits of avocados, you should only consume about 2 teaspoons, equivalent to 1/6 of an avocado per day, because each teaspoon of avocado provides your body with 5g of fat and 55 calories.
Additionally, choose ripe avocados with a shiny brown skin, light yellow flesh, and a rounded seed. When eaten, they should have a slightly sweet and creamy taste.
Eat the dark green flesh beneath the avocado skin. This part contains the most nutrients.
Pregnant and breastfeeding women should limit their avocado intake, as this fruit can negatively affect milk production and cause stomachaches or diarrhea in infants.
The ways to use avocados in meals are diverse, with each country having different methods of consuming avocados.
- In Brazil and Vietnam, avocados are often used to make smoothies and sometimes added to ice cream and other desserts.
- In Indonesia, avocados are used in desserts combined with sugar and milk.
- In the Philippines, ripe avocados are often used as a snack by grating the flesh and mixing it with sugar, milk, or cream.
- In Australia, avocados are commonly used in sandwiches.
- In Mexico, avocados are mixed with white rice, in soups, salads, or served with chicken. In Peru, avocados are used as a sauce.
How to Choose a Good Avocado
To choose a delicious, naturally ripened avocado, select one that has a smooth but slightly bumpy skin. A good avocado will feel slightly soft when gently squeezed and should not be mushy; avoid overripe avocados. Test the stem end of the avocado; if it’s slightly soft, choose it. Additionally, if the stem is large, that avocado is likely unripe.
There is a type of avocado that when ripe, the seed separates easily from the flesh and makes a sound when shaken; this is the brown avocado. Therefore, people often use this method to select good avocados. However, if shaking produces a loud sound, it indicates that the flesh is thin. Round avocados usually have large seeds but little fiber, while elongated avocados have small seeds and thick flesh but may contain fiber. If you want to enjoy truly rich and creamy avocados, choose those with green skin that turns bright green and shiny with yellow specks when ripe.
