Avocado cannot be ignored in health facts. There’s a lot more to this little green than meets the eye. This unique nutrition profile has many benefits. In fact I think most people should eat avocado every single day. Read further to find out Why?
What is cholesterol?
Cholesterol is a waxy, fat-like substance that your body naturally produces. It is found in your bloodstream and within your cells. Your body generates all the cholesterol it needs to maintain your health. Cholesterol is essential for a healthy body, but excessive amounts in your blood can be problematic. Besides what your body produces, your diet also influences your cholesterol levels. Two types of lipoproteins are responsible for transporting cholesterol to and from cells (Maroni et al., 2007).
Low-density lipoprotein (LDL) cholesterol is often referred to as the “bad” cholesterol. Excessive LDL cholesterol in your blood can combine with fats and other substances to form plaque on the inner walls of your arteries. This plaque build-up can clog and narrow the arteries, reducing blood flow. If the plaque ruptures, it can cause a blood clot to form at the site or break off and travel through the bloodstream, potentially leading to a heart attack or stroke. Therefore, lower levels of LDL are preferable.
High-density lipoprotein (HDL) cholesterol is known as the “good” cholesterol. HDL helps remove LDL cholesterol from the arteries and transports it back to the liver for elimination from the body. Additionally, HDL may help remove cholesterol from arterial plaque (Sempos et al., 1989).
Who is at risk of high cholesterol?
The American Heart Association (AHA) advises that children and young adults without other risk factors or a family history of early heart disease should have their cholesterol levels checked once between ages 9 and 11, and again between ages 17 and 21. After age 20, your healthcare provider will recheck your cholesterol and other risk factors every four to six years, provided your risk remains low (Ashen et al., 2005).
Individuals of any body type can have high cholesterol. While being overweight or obese increases the likelihood of high cholesterol, being thin does not offer protection. Regardless of your weight, diet, or physical activity level, it is important to have your cholesterol checked regularly.
Many “no cholesterol” or “low-fat” foods can still be high in other harmful fats, like saturated and trans fats. Always check the food label for saturated fat, trans fats, and total calories. Additionally, be mindful that the serving size listed may be smaller than the entire package.
Children can have high cholesterol levels, similar to adults. This is especially true for those who inherit high cholesterol from one or both parents, a condition known as familial hypercholesterolemia (FH). These children are at a higher risk for early heart attacks or strokes. Early diagnosis and treatment are crucial in these situations (Maroni et al., 2007).
What Is Anaemia?
Anaemia is a widespread nutritional deficiency and a global health issue, impacting both developing and developed nations. This condition occurs when the body doesn't have enough red blood cells to meet its oxygen needs. It significantly affects human health, as well as social and economic progress. According to WHO (2004), over 2 billion people about one-third of the world's population are anaemic due to poor nutrition.
Anaemia happens due to different defects in red cells, like aplastic anaemia (production defect), megaloblastic anaemia (maturation defect), iron deficiency anaemia (haemoglobin synthesis defect), thalassaemia (genetic defect of haemoglobin maturation), haemoglobinopathies (synthesis of abnormal haemoglobin), sickle cell anaemia, and the physical loss of red cells in haemolytic anaemias.
Types of Anaemia
Haemolytic Anaemia
In haemolytic anaemia, red blood cells are destroyed and removed from the bloodstream earlier than their normal lifespan. This condition can affect individuals of any age, race, or sex. It may lead to various health issues like fatigue, pain, arrhythmias, an enlarged heart, and heart failure. Inherited types of haemolytic anaemia include hereditary spherocytosis, hereditary elliptocytosis, Glucose-6-phosphate dehydrogenase (G6PD) deficiency, and Pyruvate kinase deficiency.
Symptoms of haemolytic anaemia are jaundice, upper abdominal pain, leg ulcers and pain, and severe reactions to blood transfusions.
Sickle cell anaemia
Sickle Cell anaemia is characterized by the production of sickle-shaped ("C"-shaped) red blood cells, which contain abnormal haemoglobin. These sickle cells struggle to move through blood vessels, often clumping and blocking blood flow to limbs and organs. This blockage can lead to pain, serious infections, and organ damage. Sickle cells have a short lifespan of about 10 to 20 days, and the body can't produce red blood cells quickly enough to replace them, resulting in anaemia.
Sickle cell anaemia is an inherited and lifelong disease, is most prevalent in Africa. Symptoms include fatigue, shortness of breath, dizziness, headaches, coldness in the hands and feet, and pale skin.
Aplastic Anaemia
Aplastic anaemia is a blood disorder where the body's bone marrow fails to produce sufficient new blood cells. This can lead to various health issues, such as arrhythmias, an enlarged heart, heart failure, infections, and bleeding. Damage to the bone marrow's stem cells is the root cause of aplastic anaemia.
Common symptoms of aplastic anaemia include fatigue, shortness of breath, dizziness, headaches, cold hands or feet, pale skin, gums, and nail beds, and chest pains.
Thalassaemia
Red blood cells contain two types of protein chains in haemoglobin: alpha globin and beta globin. When the body doesn't produce enough of these chains, red blood cells are improperly formed and can't carry sufficient oxygen. Genes regulate the production of haemoglobin protein chains, and thalassaemias arise when these genes are missing or altered. Thalassaemias are inherited from parents through their genes.
Individuals with alpha or beta thalassaemia often experience mild anaemia. Those with beta thalassaemia intermedia may have mild to moderate anaemia, along with potential health issues like slowed growth, delayed puberty, bone problems, and an enlarged spleen.
What Causes Anaemia
Typically, a normal balanced diet provides enough iron to meet the body’s needs. However, low dietary intake of iron, folic acid, and foods that enhance iron absorption, combined with poor iron bioavailability, are key factors contributing to the high prevalence of anaemia. Inadequate iron stores at birth, low iron levels in breast milk, and insufficient dietary iron during infancy and childhood lead to a high incidence of anaemia in children.
Nutritional Treatment of Anaemia
Treating anaemia relies heavily on consuming foods that support haemoglobin synthesis. Generally, to manage anaemia, it’s important to prioritize foods rich in iron, copper, zinc, folic acid, Vitamin B-12, and protein. Combining iron and B-vitamins is particularly effective in addressing anaemia.
Why Incorporate Avocado into Every Meal You Enjoy to Help Combat Anaemia and High Cholesterol Level
Avocados have notably low water content at 74.2% or less, which is unusual for fresh fruits. Only bananas and olives have less. This makes avocados a concentrated fruit with high nutritional and caloric value, reaching up to 200 kcal per 100 grams in some varieties. In terms of fats, avocados are among the richest fruits, with fat content up to 20%, similar to olives (Salazar-López et al., 2020).
The Nutritional Composition of Fat in Avocado is as Follows;
Neutral lipids, or glycerides, are created when a glycerin molecule combines with one, two, or three fatty acid molecules, resulting in mono, di, or triglycerides respectively. Triglycerides are the most common, with oleic acid being the most abundant fatty acid in avocados, similar to olive oil. Phospholipids, which contain phosphorus, are vital for the nervous system. Free fatty acids, not attached to glycerin, are present in small amounts and contribute to the avocado's distinctive aroma. Overall, avocado fats are of high biological value, primarily unsaturated, and, like all plant-based foods, contain no cholesterol (Kandasamy & Shanmugapriya, 2015).
Proteins: Avocados are among the most protein-rich fresh fruits, with protein content reaching up to 2% of their weight, depending on the variety. They contain all essential amino acids, though not in ideal proportions (Hurtado-Fernández et al., 2018). Despite this, avocado proteins are highly valuable in terms of both quantity and quality. Their nutritional value is further enhanced when combined with other vegetable proteins due to the phenomenon of supplementation.
Vitamin E: With 2.3 mg per 100 g of α-TE (alpha-tocopherol equivalents), avocados are the richest fresh fruit in this vitamin. No animal-based food comes close to this amount, not even eggs (1.05 mg α-TE) or butter (1.58 mg α-TE). Among plant foods, only oil-bearing nuts, wheat germ, and olives surpass avocados in vitamin E content. This essential vitamin not only supports reproductive functions but also acts as a potent antioxidant, protecting against cancer and cellular aging (Hofman et al., 2002).
Vitamin B6: Avocados, along with bananas, are among the richest fresh fruits in this vitamin, boasting 0.5 mg per 100 g. This amount surpasses even that found in beef, which contains 0.37 mg per 100 g (Hurtado-Fernández et al., 2018).
Iron: Avocados have the highest iron content (1.02 mg per 100 g) among all fresh fruits (Dreher & Davenport, 2013). Examining their composition reveals that avocados are among the most nutritious fruits available.
Avocado Consumption is Particularly Recommended In The Following Cases:
Excess Cholesterol
The paradox of avocados was discovered in 1960 by W.C. Grant, who found that consuming this fat-rich fruit actually lowered blood cholesterol levels. Early studies involved 16 males aged 27 to 72, consuming various amounts of avocado (half to one and a half per day). Half of the participants showed reduced cholesterol levels, with no increases observed.
In 1992, a similar study at the General Hospital of Morelia, Mexico, showed significant cholesterol reduction after two weeks on a diet where 30% of calories came from fats, 75% of which were from avocados (Ding et al., 2007). LDL cholesterol, known as harmful cholesterol, particularly decreased, and plasma triglyceride levels also lowered. It's intriguing, almost paradoxical, that consuming avocado, rich in triglycerides, actually reduces this type of fat in the blood. This is one of the pleasant surprises of plant-based foods.
Anaemia
The iron in avocados is relatively well absorbed, making them a recommended food for those needing extra iron, such as adolescents (especially girls) and pregnant women. Avocados should be included in the diet of individuals who are anaemic due to blood loss or iron deficiency. Typically, the iron in plant-based foods, known as nonheme iron, is harder to absorb than heme iron from animal sources (Arumugam et al., 2021). However, the iron in avocados is better absorbed than that in other plant-based foods, possibly due to their vitamin C content, which aids in iron absorption.
References
Arumugam, T., Sona, C. L., & Maheswari, M. U. (2021). Fruits and vegetables as Superfoods : Scope and demand. 10(3), 119–129.
Ashen, M. D., Blumenthal, R. S., Hopkins, J., 524c, B., & Hopkins Ciccarone, J. (2005). clinical practice Low HDL Cholesterol Levels. N Engl J Med, 353, 1252–1260. www.nejm.org
Ding, H., Chin, Y. W., Kinghorn, A. D., & D’Ambrosio, S. M. (2007). Chemopreventive characteristics of avocado fruit. Seminars in Cancer Biology, 17(5), 386–394. https://doi.org/10.1016/j.semcancer.2007.04.003
Dreher, M. L., & Davenport, A. J. (2013). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition, 53(7), 738–750. https://doi.org/10.1080/10408398.2011.55675
Hofman, P. J., Vuthapanich, S., Whiley, A. W., Klieber, A., & Simons, D. H. (2002). Tree yield and fruit minerals concentrations influence “Hass” avocado fruit quality. Scientia Horticulturae, 92(2), 113–123. https://doi.org/10.1016/S0304-4238(01)00286-2
Hurtado-Fernández, E., Fernández-Gutiérrez, A., & Carrasco-Pancorbo, A. (2018). Avocado fruit—Persea americana. Exotic Fruits Reference Guide, 37–48. https://doi.org/10.1016/B978-0-12-803138-4.00001-0
Kandasamy, P., & Shanmugapriya, C. (2015). Medicinal and Nutritional Characteristics of Fruits in Human Health. Journal of Medicinal Plants Studies, 4(4), 124–131. https://www.plantsjournal.com/archives/2016/vol4issue4/PartB/4-3-33-752.pdf
Maroni, J., Szarek, M., Grundy, S. M., Ph, D., Kastelein, J. J. P., Ph, D., & Bittner, V. (2007). HDL Cholesterol, Very Low Levels of LDL Cholesterol, and Cardiovascular Events. New England Journal of Medicine, 1301–1310.
Salazar-López, N. J., Domínguez-Avila, J. A., Yahia, E. M., Belmonte-Herrera, B. H., Wall-Medrano, A., Montalvo-González, E., & González-Aguilar, G. A. (2020). Avocado fruit and by-products as potential sources of bioactive compounds. Food Research International, 138, 109774. https://doi.org/10.1016/j.foodres.2020.109774
Sempos, C., Fulwood, R., Haines, C., Carroll, M., Anda, R., Williamson, D. F., Remington, P., & Cleeman, J. (1989). The Prevalence of High Blood Cholesterol Levels Among Adults in the United States. JAMA: The Journal of the American Medical Association, 262(1), 45–52. https://doi.org/10.1001/jama.1989.03430010057031
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