Let's take a look at the various health benefits of avocados. We also mention some delicious Ayurveda-inspired avocado recipes and remedies.

Avocado Benefits + Ayurveda-Inspired Avocado Recipes, Beauty Remedies

Avocado is rather a unique and popular fruit due to its various health and beauty benefits. Let’s take a look at the various health benefits of avocados. We also mention some delicious Ayurveda-inspired avocado recipes and remedies.

Often called the “Alligator Pear” due to its pear shape and alligator-like external texture, it contains around 20 vitamins and minerals and is loaded with healthy fats.

Avocados Health Benefits

  • Since they are high in potassium, they tend to lower high blood pressure. High potassium intake is often linked to healthy blood pressure levels.
  • Avocados are high in heart-healthy fats including mono-saturated fatty acids like oleic acid.
  • It has high fiber content and may help promote regular bowel movements.
  • Avocados also contain powerful antioxidants.
  • The zinc in avocados can also help in boosting the immune system.

Ayurveda On Avocados

There is no classical reference of avocados in Classical Ayurveda texts but the qualities can be understood based on the rasa (taste) and karma (action) on the body.

Avocados can help pacify aggravated Vata and Pitta doshas. It’s is madhura (sweet) in taste and its prithvi and jala (earthy and watery respectively) elements make it more grounding and satisfying.

It has laxative action and is a stool softener. It helps in maintaining the moisture content of the skin and hair.

Research Studies On Avocado Health Benefits

Nutrients in avocados are associated with cardiovascular benefits. A study was conducted to determine the effect of avocado intake on cardiovascular disease (CVD) risk with the use of a systematic review and meta-analysis.

Avocado intake resulted in no difference in serum TC, LDL-cholesterol, and TG concentrations, but it did increase serum HDL-cholesterol concentrations, with significant heterogeneity.1

Another study called Avocado Consumption Increases Macular Pigment Density in Older Adults shows that avocados are a bioavailable source of lutein. This study tests the effects of the intake of avocado on cognition.

avocado health benefits Ayurvedic recipes and avocado remedies

The study concluded that A dietary intervention with avocados was particularly effective in increasing MPD levels, a biomarker of brain lutein.

Increases in MPD were related to better cognitive performance. Therefore, avocados could be an effective dietary strategy for cognitive health in the aging population.2

A study from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 revealed that regularly having avocados is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults.

Ayurveda-Inspired Avocado Recipes

Crunchy Avocado Salad 

Avocado Benefits + Ayurveda-Inspired Avocado Recipes, Beauty Remedies

Ingredients

  • 1 cup sliced avocados
  • 1/2 cup sliced bell peppers
  • 1/2 cup deseeded and sliced tomatoes
  • 1 cup baby corn
  • 1/2 cup cucumber strips
  • 1/2 cup carrot strips
  • Onions (optional)

For Dressing

  • 2 tbsp honey
  • 3/4 tbsp  lemon juice
  • 2 tsp finely chopped mint leaves
  • Salt and pepper to taste

Method Of Preparation

Combine all the ingredients in a deep bowl and mix well. Add the dressing and toss well. Do not refrigerate. Serve immediately. Read on for more avocado recipes.

Avocado rice 

Ingredients

  • 2 cups of cooked brown
  • 1 medium ripe avocados
  • 1 tbsp fresh lime juice
  • 2 tbsp. chopped cilantro
  • 1 small clove garlic, minced
  • Salt and freshly ground black pepper, to taste

Method Of Preparation 

Mash avocados in a large mixing bowl. Stir in lime juice, cilantro, and garlic, then season with salt and pepper to taste. Stir in warm cooked rice and serve warm.

Chocolate Avocado Pudding

Avocado Benefits + Ayurveda-Inspired Avocado Recipes, Beauty Remedies

Ingredients

  • 2 ripe avocados
  • 1/2 cup regular cocoa powder
  • 1/2 cup dark chocolate chips
  • 4 tbsp almond milk
  • 1/4 cup maple syrup
  • 1/2 tsp vanilla extract

Method Of Preparation

Combine all ingredients in a blender or food processor until completely smooth. Serve in a pudding bowl.

Ayurvedic Beauty Remedies With Avocados

Natural Moisturizer: The natural oils in an avocado can penetrate deep into the skin, helping to soften and hydrate dry and flaky patches.

Simply spread it across your body, leave on for 10 to 15 minutes, shower or bathe in lukewarm water and pat dry. This might be useful for dry skin.

DIY Honey Avocado Skin Brightening Mask: Mash one avocado and mix it with 1/4 cup honey.

Apply over face and neck region and wash off with water after 20 minutes. Follow this once in a week for visible results.

Avocado-Aloe Hair Conditioner: Scoop avocado into a bowl. Add 2 tbsp aloe gel and 1 tbsp yogurt. Massage the mixture on the scalp and hair and cover with a hair cap.

Leave for 30 minutes and wash off with cold water. This avocado-aloe combo is a great natural hair conditioner.

References 

  1. Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078.
  2. Scott, T. M., Rasmussen, H. M., Chen, O., & Johnson, E. J. (2017). Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients, 9(9), 919. doi:10.3390/nu9090919

Arya Krishna is an Ayurvedic Practitioner, educator, and speaker. She completed her Bachelors in Ayurvedic Medicine and Surgery (BAMS) from Amrita School of Ayurveda, Kerala, India. She is registered as an Ayurveda doctor (Reg No: 14664) under the Indian Medical Council. She received a Fellowship in Orthopedic Rehabilitation from Apollo group of Institutions, Hyderabad. An editor with the International Ayurvedic Medical Journal, she previously served as the associate editor of the American Ayurvedic Journal of Health. Before moving to the US in 2015, she was Resident Medical Officer (Ayurveda) in AyurVAID hospital, Bangalore and has knowledge and experience in precision and evidence-based Ayurveda. She was an Ayurveda Domain expert with Health Connect 24 – a unique platform to bring together Ayurveda, Yoga and swadeshi. She is efficient in performing all Panchakarma procedures (purification therapies) and has knowledge of Marma Therapy. Other areas of expertise include Ayurveda diet and lifestyle, women’s health, and rasayana (rejuvenation). She works for the promotion and propagation of Ayurveda by offering lectures, webinars and contributing to various journals. She is a resource person for the Council of Ayurveda Research (CAR) and is an Ayurvedic blogger with Mother Earth Living. Currently, she is residing in Danville, Pennsylvania and is listed as a BAMS doctor with AAPNA (Association of Ayurveda Practitioners of North America). She is an Ayurveda Consultant and Educational coordinator with Be Mind Body Skin, New Jersey and Subject Matter Expert at At Home with Ayurveda, UK.

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