Butter Fruit Benefits: A Nutrient-Packed Superfood
Medically Reviewed By
Prof. Ashok Rattan
Written By Sheena Mehta
on Oct 23, 2024
Last Edit Made By Sheena Mehta
on Oct 23, 2024
Have you ever eaten butter fruit (avocado)?
Butter Fruit/Avocado is a creamy and rich fruit that has become immensely popular due to its unique flavor and numerous health benefits.
You can include avocado in your meals for its versatility, such as in salads, smoothies, spreads, and sauces.
Background of butter fruit (avocado)
- The cultivation of avocados first began around 5000 years ago by the Mesoamerican tribes. Due to its long-standing history, avocado is known as a fertility fruit, alligator pear, and butter fruit.
- Butter fruit, or avocado, belongs to South and Central America, but now it is relished by people across the globe. It is mainly due to its rich nutrient profile, which has many health benefits.
- Scientifically, avocado is known as Persea americana. It belongs to the Lauraceae family.
- Butter fruit is an evergreen tropical flowering plant with green, pear-shaped fruit. It contains a minimal amount of carbs and is high in healthy fats.
Today’s blog will discuss the many health benefits of butter fruit (avocado). It is a type of berry, and adding it to your diet can contribute to a healthy lifestyle.
Before we delve into the advantages of butter fruit, let's look at its nutrient profile. A 100-gram serving of avocado (butter fruit) provides the following:
| Nutrients | Value |
| Calories | 160 kcal |
| Fat | 15 grams (mostly heart-healthy monounsaturated fats) |
| Protein | 2 grams |
| Carbohydrates | 9 grams (of which 7 grams is fiber) |
| Vitamins | Rich in vitamins K, C, E, and several B vitamins, including folate. |
| Minerals | Contains potassium, magnesium, and iron. |
11 health benefits of avocado/butter fruit
Below are eleven health benefits of butter fruit. Have a look!
- Good for heart health
Butter fruit (avocado) has a positive impact on heart health. Being rich in monounsaturated fats, mainly oleic acid, helps reduce inflammation and improve cholesterol levels. Eating avocado can help lower LDL (bad cholesterol) while raising HDL (good cholesterol).
Butter fruit has more potassium than bananas, which helps lower blood pressure and further protects cardiovascular health.
Helping tips for heart health
Below are seven tips for heart health:
- Maintain a healthy weight.
- Get adequate sleep.
- Quit smoking.
- Limit alcohol.
- Eat a balanced diet.
- Get regular health screening tests.
- Practice yoga.
- Promotes digestive health
Butter fruit (avocado) delivers 7 grams of dietary fiber per 100-gram serving. This dietary fiber aids in smooth digestion, helps prevent constipation, and supports gut health.
Additionally, the soluble fiber in avocados forms a gel-like substance in the intestines, which slows down digestion and makes you feel full longer. In contrast, insoluble fiber helps add bulk to stool, ensuring regular bowel movements.
- Rich in antioxidants
Butter fruit contains vitamins C and E and other antioxidants that help protect the body's cells from damage caused by free radicals. This can lead to chronic diseases such as heart disease and cancer.
Additionally, the fruit contains compounds such as lutein and zeaxanthin, which are carotenoids that are good for eye health. They protect against cataracts and age-related macular degeneration.
- Weight management
Avocados or butterfruit are high in calories but can still help with weight management. This is due to high fiber and healthy fat content. Avocados contain monounsaturated fats, which reduce the unnecessary urge to eat between meals, giving you the feeling of fullness for the whole day.
Furthermore, the fiber content in avocados promotes satiety, allowing you to consume fewer calories overall. Make avocados a part of your balanced diet to support healthy weight loss.
Also read: https://redcliffelabs.com/myhealth/lifestyle/avocado-fruits-benefits-in-hindi/
- Good for skin
Do you know that butter fruit (avocados) is often a part of skincare products? It contains natural moisturizing and nourishing properties. The vitamin E in avocados promotes healthy skin and protects it against oxidative stress and UV damage.
Additionally, the monounsaturated fats in avocados help increase skin elasticity, hydration, and repair. Eating butter fruit (avocados) can improve the skin's overall appearance. It reduces wrinkles and fine lines and provides a youthful glow.
Helping tips to maintain good skin
Below are seven healthy tips for maintaining good skin:
- Apply sunscreen.
- Drink plenty of water.
- Apply moisturizer.
- Get enough sleep.
- Exercise.
- Don’t smoke.
- Drink green tea.
- Boosts brain function
As mentioned above, avocados or butter fruit are naturally rich in monounsaturated fats and omega-3 fatty acids, which help boost brain health. The monounsaturated fats help build and maintain cell membranes, improve cognitive function, and protect against neurodegenerative diseases like Alzheimer's.
Avocados are also a good source of folate. It plays a crucial role in cognitive development and reduces the risk of depression by preventing the buildup of homocysteine. It is a substance that can impair circulation and delivery of nutrients to the brain.
- Regulates blood sugar levels
The low-carb, high-fiber ratio in butter fruit helps regulate blood sugar. The fiber content in avocados aids in the slow absorption of carbohydrates. This prevents spikes in blood sugar after meals.
Butter fruit is naturally low on carbs and a good source of fiber and essential fatty acids. This makes avocados a suitable addition to the diet for people with diabetes or those looking to maintain stability in blood sugar levels. The healthy fats in avocados also help improve insulin sensitivity, which can be beneficial for managing type 2 diabetes.
- Butter fruit for sexual health
Butter fruit improves sexual health. It contains potassium, zinc, iron, copper, healthy fats, and a vitamin B complex that helps boost vigor and your sexual drive. However, research is needed.
Avocados contain healthy fats. It is believed that by making them a part of your diet, you can make your sexual life better.
- Treats prostate cancer
Phytochemicals in avocados help fight prostate cancer cells and reduce the risk of other cancers. Avocation B is a phytochemical plant compound in avocados that does not let the cancerous cells grow.
Additionally, avocados are rich in fiber and healthy monounsaturated fatty acids, which trigger the production of immune cells and lymphocytes. They protect your body from foreign bodies.
- Helps in pregnancy
The consumption of avocados in pregnancy is safe. It contains vitamins A, C, E, and K and minerals zinc, copper, and potassium, which contribute to the development of the fetus. The fiber content in avocados helps digestion and prevents digestive discomforts such as gas, bloating, and constipation.
Butter fruit or avocado contains good potassium and calcium to relieve leg cramps. Folate contributes to the brain development of the fetus. The vitamins C and B help prevent morning sickness. In short, we can say that butter fruit is a boon for expecting moms.
Also Read: https://redcliffelabs.com/myhealth/pregnancy/is-coconut-water-safe-during-pregnancy/
- Butter Fruit (Avocado) for Keto
Avocados are a wonder fruit for people on a ketogenic diet. It contains a healthy 5 g monounsaturated fat and 1 g polyunsaturated fat content. This makes it a great addition for people on a keto diet.
Additionally, this wonderful fruit is high in calories; thus, you can add it to your keto diet plan for better results.
Side Effects of Butter Fruit
Butter fruit/avocados therapeutic properties and wealth of nutrients make it a nutrient-packed superfood. Its consumption is generally safe, but moderation is key.
Butter fruit is dense in fat, so consuming it in large quantities can lead to weight gain. Besides, vomiting, nausea, migraines, and high BP can also occur due to excessive intake. So, you should be careful.
Conclusion
Butter fruit, or avocado, is rich in nutrients and has health benefits. Whether improving your heart, digestion, skin, or eye health, its versatility is beyond the kitchen ingredient. Its rich, creamy texture makes it a tasty and healthy addition to any meal.
The choice is yours. Whether you want to manage weight, encourage overall well-being, or boost nutrient absorption, incorporating avocados into your diet is wise.
Frequently Asked Questions (FAQs): Butter fruit
1. Can people with diabetes eat butter fruit?
Yes. If you have diabetes, you can still consume butter fruit due to it being low in carbs and high in fiber. This further helps regulate blood sugar levels and improve insulin sensitivity.
2. Is butter fruit good for cholesterol?
Yes. Avocados/butter fruit can help improve cholesterol levels by lowering LDL (bad) cholesterol and increasing HDL (good cholesterol).
3. What is butter fruit good for?
Butter fruit is good for heart health and maintains healthy cholesterol levels. Besides, it is rich in vitamins and minerals such as vitamin E, potassium, and folate. This contributes to overall health and well-being.
4. Can butter fruit (avocados) burn belly fat?
Yes, avocados may help make you feel more satisfied if consumed with your breakfast. It helps regulate appetite and lose weight.
5. Can I eat butter fruit (avocado) to help with high BP?
Yes, you can. A recent study revealed that consuming avocado genuinely helped a woman get low BP. However, more research is needed.
