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Magic Fruits: Why Avocado is The King of Fruits

The Avocado Pear is often referred to as “the King of Fruits“, “super food”, and stands shoulders tall amongst it peers (pun intended) for so many reasons. The flexible persona of the avocado reflects on the various applications and collaborations possible with it.

Despite boasting one the highest natural fat sources, Avocado maintains a high ranking reputation for its physiological and anatomical benefits. From being a source of healthy monosaturated fats, to being an inspiration for healthy skin and hair, to being the go-to food for salads, dips and brownies, avocado remains a force to reckon with.

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As a nutrient All-Star, Avocados bring about 20 vitamins and countless minerals to the table. This includes potassium (which helps in controlling blood pressure), lutein (which is good for the eyes), and folate (which is very important for cell repair and for pregnant women) and lots of other things.

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Nutritional Content of Avocado Pear per 100grams

Source: USDA

Some standout health benefits of Avocado include:

Avocado is a Source of Monosaturated Fats:

As aforementioned, over 70% of the Avocado fruit is made up of fats but, calm down, not all fats are bad. In fact, these are monosaturated fats, one of which is Oleic acid, that your heart actually needs. The fats found in this fruit are also heat-induced oxidation resistant thus making it a safe option for cooking.

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Avocado Decent Fibre Content:

Many fruits pack the fibre aminution and the King doesn’t disappoint. A 100grams serving of the Avocado contains about 7 grams of fibre, 25% of which are soluble as opposed to the insoluble 75%.

It is important to note that fibre reduces high blood sugar, increases th chances of weight loss, lowers the risk of many disease and is a food source for the good bacteria in us all, that helps for optimal bodily functions.

Avocado Reduces the Risk of Heart Diseases:

As heart diseases are the highest killers in the world, it is believed that several blood markers are linked to an increased risk. These include cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

Controlled studies show that Avocado can help reduce these markers significantly, which in other words mean that avocado is good for the heart.


Lutein and Zeaxanthin are two ever present phytochemicals in the tissues surrounding the eyes. They provide antioxidant protection that prevents damage to the eyes, including damages caused by ultraviolet light.

The monosaturated fats in avocado also help in the absorption of fat-soluble antioxidants such as beta-carotene which may reduce the risk of age related macula degeneration.

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Prevention of Osteoporosis:

Avocado contains a significant amount of Vitamin K. As much as it is overlooked, and obviously overshadowed by Vitamin D, eating a diet abundant in Vitamin K can help the bones by increasing the rate at which the body absorbs Calcium, and also reduce the rate of urinary excretion of calcium.

Nutrient Absorption:

Many people consider diets but pay very little attention to how the nutrients they are consuming interact with their body. As much as you’re eating it, you need your body to absorb it and use for your own benefit. For Vitamins which are important, A, D, E and K are fat soluble. This means that they need to combine with fat before your body can use them.

Guess who brings plenty fat to the table? Avocado!

A study showed that adding avocado or avocado oil to one’s diet can increase antioxidant absorption significantly. So, avocado also finds a way to complement the foods it goes with. Super!

Note that, Veggies need to be eaten alongside healthy fats if not, many of their vitamin and mineral content will go to waste.

Fruit Salad

For Smooth, Healthy Skin:

While we go about our lives, many of us pay little or no attention to our skin. Sometimes, we try so much to cover up blemishes we end up damaging our skin and subsequently, good looks. Avocado has proven to be a powerful force inside the body, makes you wonder what it’d do on the outside, right?

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1. Applying avocado as part of your face mask allows the numerous fats contained in it react with your skin, leaving it soft and supple.

2. Avocado, rich in Vitamins C and E helps slow down radical activity that makes your skin age sooner. You can actually look forever young, yay!!!

3. Rich in lauric acid, avocado endowed with antimicrobial and anti inflammatory properties that can help manage acne.

4. Natural exfoliation, unclogging of pores and removal of dead cells are benefits of incorporating avocado in one’s skin care routine.

5. If your skin is looking dull, flaky and malnourished, Avocado Mash is a treasure hive of antioxidants like B-carotene, lecithin, and linoleic acid that helps moisturise your skin from within. The vitamin E present in avocado could help remedy chapped lips too.

6. If you move up on your body, avocado can also play a huge role in straightening your hair, giving your natural hair such soft, curly texture. The fats provide an extra layer of sheen that leaves your hair glowing while being protected from destructive sunlight. It also improves the rate of hair growth.

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Bottom line?

You just can’t have enough of this fruit. It’s the whole premium package of fruits.

Avocado can be eaten alone, as toppings on bread, toast, etc. Finishings for Rice (all types), beans, spaghetti, etc. It can also be part of dips and salads.

Avocados are great. Your body needs it. Your heart needs it and most importantly, your taste buds need it!



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