Posts tagged: avocado

Amazing Chocolate Avocado Pudding Recipe

Amazing Chocolate Avocado Pudding
Amazing Chocolate Avocado Pudding Recipe. Graphic © Photos – Pixabay, (PD)

This amazing ‘all-natural’ recipe shows that you can have the decadence without the harm of sugar or artificial ingredients. And now for the health benefits according to the scientific studies referenced:

Nutritious: A rich source of multivitamins and minerals including vitamin K, folate, vitamin C, vitamin B5, vitamin B6, vitamin E, vitamin A, copper, zinc, and potassium. Avocado oil’s lipid composition is regarded as a healthy one: 71% monounsaturated fatty acids, 16% saturated fatty acids and 13% polyunsaturated fatty acids. These may contribute towards a healthy blood lipid profile and improve the bioavailability of other lipid-soluble nutrients; both from the avocado itself and from other healthy foods consumed at the same time. [1]

Fiber Source: Avocados are a good source of fiber and that can help in weight loss. Almost 25 % of the fiber in avocado is soluble whereas 75% is insoluble. [2]

Lower Cholesterol: Studies have found avocado to decrease bad cholesterol and increase good cholesterol (HDL) in the body [3].
Promotes nutrient absorption: Apart from being a great source of nutrients, it also helps in the absorption of nutrients.

Antioxidants: They are a rich source of antioxidants that help the body from oxidative damage to the cells.

Source Of Protein: Avocados are high in protein and low in sugar.

Promotes Metabolism: They contain vitamins A, E, and K that promote metabolic functioning.

Liver Health: High amount of antioxidants found in avocado can protect the liver from oxidative stress.

Anti-Inflammatory: Vitamins like K and E can reduce cellular inflammation. A study had found avocados to have anti-inflammatory and anticancer properties. [4]

Dental Care: The antioxidant and antibacterial properties of avocados may kill the bacteria in the mouth.

Longevity: The superfoods can promote longevity due to the presence of regenerating compounds known as xanthophylls, which are carotenoid group pigments.

Bone Health: Avocados may improve bone health and have been suggested as beneficial in the management of osteoarthritis. [5]

Learn More about the nutritional benefits of cacao and avocado:




[1] Dreher, M.L. and A.J. Davenport, Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr, 2013. 53(7): p. 738-50.

[2] Naveh, E., et al., Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol. J Nutr, 2002. 132(7): p. 2015-8.

[3] Alvizouri-Muñoz, M., et al., Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels. Arch Med Res, 1992. 23(4): p. 163-7.

[4] Alkhalaf, M.I., et al., Anti-oxidant, anti-inflammatory and anti-cancer activities of avocado (Persea americana) fruit and seed extract. Journal of King Saud University-Science, 2019. 31(4): p. 1358-1362.

[5] DiNubile, N.A., A potential role for avocado- and soybean-based nutritional supplements in the management of osteoarthritis: a review. Phys Sportsmed, 2010. 38(2): p. 71-81.

Feeling Depressed? An AVOCADO May Be Just What You Need

Feeling Depressed? An AVOCADO May Be Just What You Need
Graphic ©

Food plays a big part in mental health, studies have shown that omega-3, vitamin-B, vitamin-D, amino acids, and different minerals such as zinc, magnesium, and iron play a key role in good mental health. [1]

Avocado is a great food source for vitamins and minerals, as it contains almost 20 minerals and vitamins like B6, C, E, K, and folate. [2] Avocados also contain tryptophan and the highly valuable omega-3 essential fatty acid.

Omega-3 is an essential fatty acid that helps regulate the neurotransmitters and avoid inflammation in the brain, whereas tryptophan is the precursor of serotonin which is our ‘feel-good’ hormone. Serotonin stabilizes the mood, feeling of happiness, and well-being.

Avocados are rich in other fatty acids that help in maintaining a healthy nervous system and cognitive processes [3]. Fatty acid also helps in balancing the level of the hormone in the body resulting in a healthy and depression-free brain.

Avocados are also rich in folic acid that is part of the vitamin B family. Folic acid prevents excessive accumulation of homocysteine in the body which is naturally produced in the body. Homocysteine affects the production of serotonin and dopamine which regulate the mood.

Now you can see the scientific reasoning behind the suggestion that avocados may be natural mood boosters.

There’s more: Avocados have a high amount of choline that boosts levels of serotonin in the body. They also contain vitamin E that gives the skin freshness and shine. By adding avocados to your daily diet, you may be able to improve the quality of your sleep and have a better mood when you wake up.

Learn more about the amazing health benefits of Avocados and how to use them:


[1] Sarris, J., et al., Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2015. 2(3): p. 271-274.

[2] Majid, D., et al., Avocado, in Antioxidants in Fruits: Properties and Health Benefits. 2020, Springer. p. 103-123.

[3] Ameer, K., Avocado as a major dietary source of antioxidants and its preventive role in neurodegenerative diseases, in The benefits of natural products for neurodegenerative diseases. 2016, Springer. p. 337-354.

This Is What Happens To Your Body When You Eat Avocado Every Day

This Is What Happens To Your Body When You Eat Avocado Every Day
This Is What Happens To Your Body When You Eat Avocado Every Day. Graphic © Avocado photo – Pixabay (PD)

Avocados are not just photogenic, they have amazing health benefits that can help fight disease as well! Originating in south-central Mexico around 7000 to 5000 BC, today’s various studies on the fruit focus primarily on how avocados can protect your heart and blood sugar levels, among various health-related benefits.

1. Blood pressure

In spite of old myths – now debunked – about avocados being high in fat and therefore “bad for the heart”, the fruit actually has cardioprotective properties. In terms of nutritional value, the fat content of avocado is highly bioavailable, meaning it is easily stored and broken down by the body compared to fat from processed food. Studies have found out that avocado – especially extracts from it – is able to fight against hypertension by slowing the heart rate (bradycardia) and relaxing the blood vessels (vasodilation). Marquez-Ramirez, C., et. al. in 2018 studied how avocados could manage hypertension and even mediate hypertensive kidney damage. The researchers discovered that avocados were able to mimic the effect of losartan (an anti-hypertensive drug) on blood pressure, being able to reduce systolic and diastolic blood pressure by 21.2% and 15.5% respectively. For people suffering from hypertension, a drop in blood pressure by 10 to 20 points can mean a big difference in their health status. [1][2] [3]

2. Cholesterol

In 2018, Tan, et. al. conducted a study on virgin avocado oil and how it can help with high cholesterol caused by an unhealthy diet (“diet-induced hypercholesterolemia”). The study involved rats who were fed with a high cholesterol diet over the course of four weeks after which they were given both avocado oil and simvastatin, the latter of which is a drug prescribed to help lower cholesterol, over another four weeks. The study concluded that avocados were able to recover metabolic dysfunction in the subjects by improving lipid, amino acid, and gut microbiota metabolism, and that avocados were able to work hand-in-hand with commonly prescribed medications for hypercholesterolemia. [4]

Another study was published a few years earlier in 2015 and focused again on avocados and the body’s metabolism, specifically the monounsaturated fatty acids (MUFA) found in avocados. Wang, et. al. studied the effects of a moderate fat diet with and without avocados on body’s cholesterol levels (specifically LDL or low-density lipoproteins, a.k.a. “bad cholesterol”). With 45 overweight or obese study participants with LDL levels in the 25th to 90th percentile included in the study, the researchers found that adding one avocado a day to a moderate-fat, cholesterol-lowering diet had significant LDL lowering effects without affecting HDL levels (a.k.a. “good cholesterol). High LDLs and low-HDLs significantly predisposes a person to atherosclerotic heart disease, which is characterized by plaque build-up in the arteries and can lead to a heart attack or stroke. [5]

3. Diabetes

Another study also found that avocados have anti-diabetic properties as well, able to improve glucose uptake by the liver and muscles, decreasing the risk for metabolic problems that damage the nerves and blood vessels. [6]

In 2017, a study was published by Mahadeva Rao and focused on the ethanol extract from avocados and their effects on hyperglycemic albino rats. He found that avocados were able to significantly reduce blood sugar levels and improve levels of plasma insulin and glycosylated hemoglobin (HbA1c). These three factors rank high on the list of predisposing factors for developing diabetes. HbA1c levels show how your body metabolizes glucose over an average of two to three months by looking at how much of your hemoglobin is basically “coated” in glucose. A person who is unable to metabolize glucose well will have high blood glucose and HbA1c levels. [7]

Another component of avocados, oleic acid, was the focus of a 2017 study by Ortiz-Avila, et. al. and how it was able to “induce long-term alleviation of oxidative damage” in kidneys of diabetic rats. The researchers built on the concept that diabetic nephropathy (kidney damage due to diabetes) was caused by two precipitating factors: hyperglycemia or high blood glucose and oxidative stress. The study was conducted over one year and the researchers were able to conclude that supplementation with avocado oil was able to significantly cause hypoglycemia (lowering of blood glucose) and long-term antioxidation. [8]

4. Cancer

Avocados are loaded with antioxidants, which help reduce the amount of free radicals in the body that cause oxidative stress and DNA damage (and potentially cancer!). Flores-Alvarez and a group of researchers were able to conclude that plant defensins or antimicrobial peptides found specifically in avocados were able to cause apoptosis is cell death among chronic myeloid leukemia (CML) cells. The same results were seen in an earlier study in 2016, wherein plant defensins in avocados caused cell death in a human breast cancer cell line. In fact, other studies have reported that avocados can also work adjunct with chemotherapy by preventing drug resistance in breast and ovarian cancer cells. While eating an avocado will not suddenly cure cancer, these studies are starting off points on what other forms of management we can research and use to help battle the disease. [9] [10] [11]

5. Skin health

Avocados are great for your skin because of the same reason they are good for your heart: they are rich in highly bioavailable fatty acids that can contribute to better skin moisture and elasticity. While more studies still need to be conducted on avocados and how they can benefit our skin, oleic acid, which is abundant in the fruit, is being eyed for having potential in skin repair, improving skin health, and overall lending a hand to healthy aging. [12]

6. Arthritis

If you suffer from aching joints or arthritis, try to include avocados in your diet. The Arthritis Foundation encourages adding avocados to your daily meals because of their potent anti-inflammatory abilities, which can help reduce inflammation in the joints and improve overall mobility. The anti-inflammatory properties of avocados can be attributed to, you guessed it right, its monounsaturated fatty acids! The vitamin E content of avocados also helps with anti-inflammation. Another factor to consider in the management of arthritis is the ability to avocados to help with weight loss (because it lowers LDLs and improves fat metabolism), which puts less pressure and pain on the joints caused by weight gain. [13]

7. Pregnancy

If you are pregnant (or planning to get pregnant!), you can consider avocados as a healthy fruit to add to your current diet. The Centers for Disease Control and Prevention (CDC) recommends 400mcg of folic acid daily for pregnant women to prevent congenital neurological problems in the fetus. 100 grams of avocado contains roughly 80 mcg of folic acid, which is pretty good ratio if you want to get good folic acid value per gram of weight of avocado. [14] [15]

8. Constipation

Avocados are a good source of dietary fiber, especially if you suffer from constipation. Fruits that are high in dietary fiber help improve digestion by adding bulk to stool and making it easier to have regular bowel movements. The US Department of Agriculture lists dietary fiber content of 100 grams of avocados at 6.7 grams. An entire avocado typically has around 10 grams of dietary fiber. [16]

9. Bone health

This is not a popularly known fact but avocados are great for bone health and keep osteoporosis at bay. The Save Institute encourages eating avocados because they are rich in the following nutrients that improve bone health: vitamin K, vitamin D, vitamin C, boron, copper, and folate. These nutrients all interact with each other to help keep bones strong. Vitamin K and D in particular work synergistically to promote osteoclast (bone cell) production, which helps fend of osteoporosis! [17]

10. Weight loss

When you add all of the health benefits of avocados, you will find that it is a great diet food if you want to lose weight. The fruit’s great bioavailability makes it easier to metabolize glucose and energy from avocados, on top of significant anti-oxidant, anti-diabetic, and cardioprotective properties, which can all contribute to significant weight loss. Despite being high in fat, it is the good kind of fat or monounsaturated fatty acids, which are easier to process by the body and not build up as excess weight.


[1] Ojewole, J., et. al. (2007). Cardiovascular effects of Persea Americana Mill (Lauraceae) (avocado) aqueous leaf extract in experimental animals.

[2] Dzeufiet, P., et. al. (2014). Antihypertensive potential of the aqueous extract which combine leaf of Persea americana Mill. (Lauraceae), stems and leaf of Cymbopogon citratus (D.C) Stapf. (Poaceae), fruits of Citrus medical L. (Rutaceae) as well as honey in ethanol and sucrose experimental model.

[3] Marquez-Ramirez, C., et. al. (2018). Comparative effects of avocado oil and losartan on blood pressure, renal vascular function, and mitochondrial oxidative stress in hypertensive rats.

[4] Tan, C., et. al. (2018). Effect of virgin avocado oil on diet-induced hypercholesterolemia in rats via 1 H NMR-based metabolomics approach.

[5] Wang, L,. et. al. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.

[6] Lima, C., et. al. (2012). Anti-diabetic activity of extract from Persea americana Mill. leaf via the activation of protein kinase B (PKB/Akt) in streptozotocin-induced diabetic rats.

[7] Mahadeva Rao, U. (2017). Salutary potential of ethanolic extract of avocado fruit on anomalous carbohydrate metabolic key enzymes in hepatic and renal tissues of hyperglycaemic albino rats.

[8] Ortiz-Avila, O., et. al. (2017). Avocado oil induces long-term alleviation of oxidative damage in kidney mitochondria from type 2 diabetic rats by improving glutathione status.

[9] Flores-Alvarez, L., et. al. (2018). PaDef defensin from avocado (Persea americana var. drymifolia) is cytotoxic to K562 chronic myeloid leukemia cells through extrinsic apoptosis.

[10] Guzman-Rodriguez, J., et. al. (2016). The defensin from avocado (Persea americana var. drymifolia) PaDef induces apoptosis in the human breast cancer cell line MCF-7.

[11] Field, J., et. al. (2016). Microtubule-stabilizing properties of the avocado-derived toxins (+)-(R)-persin and (+)-(R)-tetrahydropersin in cancer cells and activity of related synthetic analogs.

[12] Sales-Campos, H., et. al. (2013). An overview of the modulatory effects of oleic acid in health and disease.

[13] Arthritis Foundation. Best Fruits for Arthritis.

[14] Link, R. (2018). 15 Healthy Foods That Are High in Folate (Folic Acid).

[15] Wilson, D. (2016). Folic Acid and Pregnancy: How Much Do You Need?

[16] United States Department of Agriculture. Basic Report: 09037, Avocados, raw, all commercial varieties.

[17] Save Institute. Surprising Facts About Avocados and Osteoporosis.