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.
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
- 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)
- 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.
- 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
- 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.
- Am J Clin Nutr. 2018 Apr 1;107(4):523-536. doi: 10.1093/ajcn/nqx078.
- 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