The avocado tree (Persea americana) originated from Latin America where it has been cultivated since around 500 BC . The tree can reach a height of 10-20 metres and there are cultivars available to suit different climates such as Bacon, Fuerte, Hass and Reed. The fruit is a large berry with a single seed, providing a valuable source of nutrients for poor people subsisting in countries such as Mexico.

Avocados are an unusual fruit because they contain a relatively small amount of carbohydrate as insoluble fibre, and a large amount of fat. The oil content gives it a creamy texture and consists mostly of monounsaturated fat (oleic acid), a small amount of polyunsaturated fat, and some saturated fat (palmitic acid). The oil is of high quality depending on the location, soil, cultivar and extraction methods; however, it is commonly cut with palm, olive, cotton seed or canola oil.¹

Avocados contain good amounts of most B-vitamins, Carotenoids (lutein, zeaxanthin, and α- and β-carotene), as well as vitamins C, E and K. Furthermore, the fruit contains the minerals calcium, iron, magnesium, potassium and zinc, making it a good source of nutrients for vegetarians and vegans. Avocados are also a rich source of phytochemicals, including phenolic compounds (chlorogenic Acid, gallic acid, quercetin, vanillin, catechins, procyanidins etc.)  that are anti-inflammatory, antioxidant, and anti-tumour in activity, especially leaf, peel and seed extracts. These flavonoids are broadly protective against a wide range of degenerative conditions which can develop silently, and go unnoticed for years. For instance, regular consumption helps dilate the blood vessels and so helps to curtail high blood pressure. Compounds present in the fruit are also known to lower total cholesterol, LDL cholesterol and blood triglycerides, raise protective HDL cholesterol, and reduce a tendency to form clots arterial plaque.^2,3

Furthermore, regular consumption of the fruit helps control obesity when replacing factory-fats in the diet, something that goes against the current ideology involving the avoidance of natural fats.⁴ An extract of the leaf has even been found to control blood sugar, indicating the potential for the avocado tree and its products in combating the modern epidemic we call metabolic syndrome. Indeed the avocado is considered so beneficial that it is recommended as an inclusion to the traditional Mediterranean diet ^5–7

Avocado can be used externally as well. When applied to the skin avocado oil or the pulp softens the tissues, giving the skin a more youthful appearance. The nutrients such as vitamins and fats are also taken up by the tissues, nourishing the skin and helping to heal wounds.

References:

1.         Flores M, Saravia C, Vergara CE, Avila F, Valdés H, Ortiz-Viedma J. Avocado Oil: Characteristics, Properties, and Applications. Mol Basel Switz 2019;24.

2.         Bhuyan DJ, Alsherbiny MA, Perera S, et al. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxid Basel Switz 2019;8.

3.         López Ledesma R, Frati Munari AC, Hernández Domínguez BC, et al. Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med Res 1996;27:519–23.

4.         Yasir M, Das S, Kharya MD. The phytochemical and pharmacological profile of Persea americana Mill. Pharmacogn Rev 2010;4:77–84.

5.         Fulgoni VL, Dreher M, Davenport AJ. 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. Nutr J 2013;12:1.

6.         Park E, Edirisinghe I, Burton-Freeman B. Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women. Nutrients 2018;10.

7.         Ford NA, Liu AG. The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet. Front Nutr 2020;7:78.