HEALTH BENEFITS OF AVOCADO PEAR (PEASIA AMERICANA)

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A SEMINAR WORK ON THE HEALTH BENEFITS OF AVOCADO PEAR BY OJI VICTORIA EZINNES
INTRODUCTION
Cardiovascular disease is the common rest cause of mortality worldwide, it causes 30% of death globally in 2008. It was estimated by WHO that 16.5% of all death can be attributed to high blood pressure and this include stroke and coronary heart diseases and this will increase to affect 23.3 million people by 2030 (Akintunde, 2015).
In Nigeria 100,000 new cancer cases occur each year, in which breast cancer and prostate cancer are the most popular forms of cancer (Elima, el al 2012).
From this statistics above, it shows that the rate at which certain terminating diseases are developing and affecting people are quite alarming and we scientist are definitely working a way out.
Research has shown that Avocado pear (Peasia Americana) has certain nutrients that prevent and even cure some life threatening diseases such as cancer, diabetes, cardiovascular diseases, osteoarthritis, cataract e.t.c.
Avocado pear (Peasia Americana) also known as alligator pear because of its shape and its green skin is a green skinned fleshy pulp that assume different shapes such as egg shape, round shape, pear shape e.t.c.
It is locally known in the eastern Nigeria as "Ube Oyibo". It is mostly found during rainy season around February - July and is grown mostly in parts of Nigeria that has moderate rainfall because it is a tree crop and need lots of rainfall to grow, it is more popular and accessible in the east.
It is mostly consumed raw in Nigeria, and also used as a spread on bread, and can also be eaten with rice but recently it is now used to make new food recipes e.g Avocado smoothies.
It is worthy to note that most countries in the tropical and Meditterrean region also grow this fruit and it is grown in commercial scales in countries like Mexico and central America. Infact in countries like Mexico it forms a popular dish called guacamole and different countries have the name they call it and even the way they eat it.
Botanically, it belongs to a family called lauracea and has about 3 major species: Fuete, Hass and Reed. In Nigeria most of the avocado found is of the fuete species (koleosho, 2015). This fruit consist of a skin, a fleshly part and a seed and each of these parts have lots of health benefit.
According to WHO "Health is a state of complete physical, mental and social well being and does not merely mean the absence of disease" (WHO 1948).
The health benefits of Avocado fruit are quite enormous and fascinating. As they contain nutrients like Vitamin A,B,C,E,K and minerals like Boron, phosphorus, potassium ,magnesium, iron and copper. They also contain phytochemical like glutathione, beta-sitosterol, carotenoid and lots of dietary fiber (Okafor, 2014). Infact, its very high in fat and most especially healthy unsaturated fat, that is why it is known as fat that reduces other fat (Ware 2015).
It contains lots of antioxidants especially in its seed which contain about 70% of the entire fruit antioxidant (Crane, 2015).
Its high folate (vit B9) help reduce heart disease and stroke, it contains lot of antioxidant, Vit C and E that help reduce inflammation in osteoarthritis and rheumatoid. Its high vit E and glutathione help prevent aging, cancer, and heart diseases. In fact it contains antioxidant than most fruit due to its vit E and glutathione content. It protect against a wide range of diseases and therefore provide general health benefit (Kobe, 2012) it contain lots of oleic oil that help protect against breast and prostrate cancer. It also contains lots of carotenoid lutein than any other commonly consumed fruit and this protect the eye by preventing macular degeneration and cataract (Kobe, 2012). And most importantly, it helps other nutrient to be absorbed well by the body if those food are taken alongside with it, it also have lots of beauty benefits as it contain antioxidant that prevent aging and help the skin to keep looking youthful and radiant.it contains a high amount of beta-sitosterol than most fruits and vegetables which reduces the reabsorption of cholesterol by the intestine and this plays a great role in preventing cardiovascular diseases (Awodipe, 2015).
Also restore memory and reduce brain degeneration in Alzheimer patient as it is rich in omega- 3- fatty acid (Okafor, 2014).
It can now be seen and understood that this fruit has lots of benefits, this includes even its skin and its seed.
I was prompted to write on this topic because as about 2 years ago, my uncle asked me the benefit of avocado as he was told to grate the seed and use it as it was beneficial to his health. I barely knew anything on this fruit and that got me wondering: if this fruit is that important, why do only few people consume it and those that do, throw away the seed which is very high in dietary fiber, flavonol and antioxidant? This is actually a problem and is the driving force behind my work on this fruit.
The aim of this study is to open the eyes of Nigerians to this healing fruit that can curb some serious life threatening disease and even prevent us from being predisposed to them.
The scope of this study is mostly among Nigerians and concerns more about how this fruit which is grown here will benefit us and help us reduce our dependence on synthetic drugs










OVERVIEW OF AVOCADO PEAR

DESCRIPTION: AVOCADO PEAR (Peasea Americana) also known as alligator pear (it is called alligator pear because of its shape and its rough skin). It is known locally here in eastern Nigeria as "UBE OYIBO". This fruit is a green skinned fleshy pulp that assume different shapes such as pear-shape, egg-shape, round-shape that is about 5 to 10 cm long and about 4 to 7 cm wide. Its skin usually varies in texture and color. The skin may be yellow-green, deep-green, reddish-purple, purple or almost black, and sometimes speckled with tiny yellow dots.
It is divided into 3 parts: Skin, flesh and the seed. The skin may be pliable to woody, smooth to rough. The flesh of the fruit is greenish yellow to bright yellow when ripe with buttery consistency. In some varieties of avocado the flesh may be fibrous. The avocado fruit has one large oblate, round or conical ovoid seed which constitutes 15 to 25% of the fruit weight. Avocado seed is coated with two brown thin papery layers that is lightly attached to it separating it from its flesh. Its weight ranges from about 150g.
TAXONOMY: This fruit is known to belong to a family called Lauraceac
Kingdom: Plantae
Subkingdom: Viridiplantae
Infrakingdom: Streptophyta
Superdivsion: Embryophyta
Division: Tacheophyta
Order: Laurels
Family: Lauraceae
Genus: Peasea
Species: Peasea Americana

SPECIES: Avocado has many varieties and they usually differ in size, shape, skin, texture, taste, where they are grown, period of year when they are grown etc. The specie mostly found in Nigeria is the Fuete specie.
According to California Avocado Commission, species of avocado include:
BACON: Is a green-skinned, medium sized fruit usually available in late fall into spring.

Characteristics: Medium to a large sized shape, easy to peel, about 6-12oz, green yellowish flesh with a smooth thin green skin but its skin becomes dark green when ripe.it has a light taste.
FURTE: Major species in Nigeria. It's also the original California avocado.
Characteristics: It's pear shaped with a medium sized seed and a thin green skin that peels easily. It has a greenish pale flesh that has a great taste. Its size is about 5-14oz.

Gwen: Quite similar to Hass in appearance, taste and texture but slightly larger.
Characteristics: Has a plump oval shape with a small-medium seed. It has a thick, pliable green skin that peels easily and turns dark when ripe.it has a gold-green creamy flesh that has a great taste.

Hass: Has an excellent shelf life. It is unique for the change of its skin color from green to purplish black when ripe.

Characteristics: oval shape with a small or medium sized seed. It has a thick pebbly skin that is easy to peel. Its flesh is creamy with a pale green color that has a great taste. Size ranges from 5-12oz


LAMB HASS: Has a unique flavor and a large robust size.
Characteristics: Large in size and symmetrical in shape with a pale green pebbly skin that darken when ripe. Quite similar to Hass.

PINKERTON: Known for its long pear shape and its small seeds. Has a pale green flesh that has great taste. Its tree, yields more fruit than other species.
Reed: Large round fruit with medium sized seed, thick green skin that remains green even when ripe. Size ranging from 8-18oz
Zutano: Recognized by its shiny, yellow-green skin. Has a pear shape with a pale green flesh that has a light taste.



 
HISTORICAL INFORMATION: According to Daniel (2015), Consumption of avocado has been dated as far back as 10,000 years ago in central Mexico. Evidence of this has been found by archaeologists. Back then, humans were simply gathering and eating wild avocados. Research shows that humans began cultivating avocados about 5,000 years ago. Mesoamerican tribes like the Inca, the Olmec and the Maya grew domesticated avocado trees. The first archaeological evidence of avocado pear was found in Coxcatlan cave in Puebla and dates back to 8000-7000 B.C (Maestri,2015).
Spread of Avocado pear: Believed to have spread during the Spanish conquest, it spread from Mexico through parts of central American into parts of south American. The Spanish eventually brought avocados to Europe and sold them to other countries including England. Spanish explorers became the first Europeans to eat avocados in the 16th century. Martín Fernández de Enciso (circa 1470 – 1528) was the first European to describe avocados when he mentioned them in a book he wrote in 1519(Daniel, 2015). According to Maestri (2015), some Spanish colonial documents report that the Aztecs accepted avocados as tributes from subject regions where this plant was abundant. Codex Mendoza gave pictorial information about this. The word "avocado" derived from the Nahua (the language spoken by the Aztec), which called the tree ahoacaquahuit, the Spanish called it aguacate meaning "testile tree"

CLIMATE: In Nigeria, avocado is grown mostly in regions of abundant rainfall eg eastern and southern part of the country .This abundant rainfall is required as it is a tree crop. It is usually available during rainy season between February-July.
This crop is also grown in other parts of the world especially in the tropical and meditterean regions of the world. It is grown commercially in countries like Mexico, United States, Brazil, South Africa, Kenya, Egypt, Israel, Southern France, Algeria, Chile, Rwanda, Peru, Colombia, Indonesia e.t.c. with Mexico being the largest world producer and South Africa being the largest producer in Africa and and 4th largest exporter in the world (Morton, 1987),(Serious Ranking ,2013).
AVOCADO IN NIGERIA (STATISTICS OF PRODUCTION AND SELL): There is actually no statistical record of production and sell of avocado in Nigeria.

PARTS OF AVOCADO PEAR: Although avocado has different species, they are still made up the same basic parts. These parts are:


Exocarp: This is the skin of the fruit, the texture and color of the skin depends on the specie e.g Hass species has a green skin that changes purple-black when ripe. The skin usually changes its color when ripe (Karl, 2016). An immature avocado skin has three antifungal compounds isolated from it , these compounds include: 1,2,4-trihydroxyheptadec-16-yne, 1,2,4-trihydroxyheptadec-16-ene and 1 acetoxy-2,4-dihydroxyheptadec-16-yne, previously detected in extracts from avocado seeds (Adikaram, Ewing and Nijeratre,1992) .The unripe skin also contain Chlorophyll which reduces inflammation (Awodipe, 2015).

Mesocarp: This is the flesh of the avocado and also the edible part and major part of the fruit of the fruit .Color and taste of the fruit depend on specie of the fruit. Most nutritional constituent of the fruit are imbedded in the flesh e.g vitamins, olei acid, beta-sitosterol e.t.c.(Karl, N.D)

SEED: Found at the middle of the fruit and varies in size from small to large. It is this seed that makes avocado a fruit not a vegetable. Different species have different sizes and shapes of seeds.

This seed contains about 70% of avocado's antioxidant, it also contains high quantity of dietary fibers than most fruits and also a good amount of flavonol (Haider, 2012). The seed is surrounded by a thin papery layer called Endocarp that separate the seed from the flesh.

PREPARATION OF AVOCADO: Here in Nigeria, it is mostly eaten raw .It can be eaten with bread where it serves as bread spread hence its other name "butter fruit" and it can also be eaten with rice. Recently, this fruit is used to prepare its own smooties, it is also used in fruit salad, milk shakes, ice cream and cakes.
Its seed can be used, by grating it and adding it to soups, pap, drinks and even food.
In other countries, they have different ways by which this fruit is eaten. In Mexico, it is used to prepare a every popular dish called "Guacamole" or spread on corn tortillas or toast. In countries like Brazil, Indonesia, Philippines, avocado is added to ice cream and used to make milkshakes. In Ethiopia, avocado is used to prepare its own fruit juice and mixed with sugar and water. Avocado is frequently added to hot dog, hamburgers or eaten with egg (omellete or scrambled).
COMMON NAMES OF AVOCADO IN OTHER LANGUAGES: According to Mohammed, Sattwik, Kharya (2010) ,avocado names in other languages include:
Amharic: avocado
Burmese: htaw bat, kyese
Creole: zaboka
English: alligator pear, avocado, avocado-pear, butter fruit
Filipino: avocado
French: avocat, avocatier, zabelbok, zaboka
German: Alligatorbirne, Avocadobirne
Indonesian: adpukat, avokad
Khmer: avôkaa
Malay: apukado, avokado
Mandinka: avacado
Pidgin English: bata
Spanish: aguacate, pagua
Swahili: mparachichi, mpea, mwembe mafuta
Thai: awokado
Trade name: medang
Vietnamese: bo, lê dâù.
NUTRITIONAL CONSTITUENT OF AVOCADO PEAR: According to U.S Nutrition Labeling and Education Act(NLEA) a serving size of avocado is one-fifth of a fruit or 30g(1 ounce) while the National Health and Nutrition Examination Survey (NHANES) 2001–2006 finds that the average consumption is one-half an avocado (approximately 68 g).
It is worthy to note that different species of avocado varies in their nutrient composition.
Dreher and Ardienne (2013) stated that one half Hass avocado contains the following nutrient and phytochemical composition:
Total sugar: 0.2g
Potassium: 345mg
Dietary fiber: 4.6g
Sodium: 5.5mg
Magnesium: 19.5mg
Viaminn A: 5µg RAE
Vitamin C: 6.0mg
Vitamin E: 1.3mg
Vitamin K1: 14µg
Vitamin B2: 0.1mg
Vitamin B3: 1.3mg
Vitamin B5: 1.0mg
Vitamin B6: 0.2mg
Folate: 60mg
Choline: 10mg
Lutein: 185µg
Crytoxanthin: 18.5µg
Phytosterol: 57mg
Monosaturated fatty acid: 6.7g
UNITS; Gram(g) , microgram(µ)
80% of avocado edible fruit contains water (72%) and dietary fibers (6.8%) therefore they are medium energy dense fruit. One avocado fruit (136g) has nutrient and phytochemical profiles similar to 1.5 ounces (42.5 g) of tree nuts (almonds, pistachios, or walnuts).
Avocados have diverse fats. For a typical avocado:
About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat as oleic acid.
Other predominant fats include palmitic acid and linoleic acid
The saturated fat content amounts to 14% of the total fat.
Nutritional constituent of various parts of avocado:
Pericarp: It contains antioxidants compounds such as cathechins and procyanidins (Roizman). The peel contains antibiotics , antiparasitic and antifungal compounds. 3 antifungal compounds has been isolated from the peel of immature Avocado fruit: 1,2,4-trihydroxyheptadec-16-yne, 1,2,4-trihydroxyheptadec-16-ene and 1 -acetoxy-2,4-dihydroxyheptadec-16-yne, previously detected in extracts from avocado peels and seeds(Adikaram el al,1992)
Extract from seed and peels of Hass and Shepard species contains 4 classes of phenolic compounds which include: flavanol monomers, proanthocyanidins, hydroxycinnamic acids, and flavonol glycosides. The presence of 3-O-caffeoylquinic acid, 3-O-p-coumaroylquinic acid, and procyanidin A trimers was identified in seeds of both varieties (Kosinska, 2012)
Mesocarp: According to Morton(1987),the food value per 100g of edible part of avocado is:
Moisture
65.7-87.7 g
Ether Extract
5.13-19.80 g
Fiber
1.0-2.1 g
Nitrogen
0.130-.382 g
Ash
0.46-1 68 g
Calcium
3.6-20.4 mg
Phosphorus
20.7-64.1 mg
Iron
0.38-1.28 mg
Carotene
0.025-.0475 mg
Thiamine
0.033-0.117 mg
Riboflavin
0.065-0.176 mg
Niacin
0.999-2.220 mg
Ascorbic Acid
4.5-21.3 mg


Amino acids of the pulp are recorded as: arginine 3.4; cystine 0; histidine 1.8; isoleucine, 3.4; leucine 5.5; lysine 4.3; methionine 2.1; phenylalanine 3.5; threonine 2.9; tryptophan 0; tyrosine 2.3; valine 4.6; aspartic acid 22.6; glutamic acid 12.3; alanine 6.0; glycine 4.0; proline 3.9; serine 4.1.
The avocado has a high lipid content from 5 to 25% depending on the cultivar. Among the saturated fatty acids, myristic level may be 0.1%, palmitic 7.2, 14.1 or 22.1%; stearic 0.2, 0.6 or 1.7%. Of the unsaturated fatty acids, palmitoleic may range from 5.5 to 11.0%; oleic may be 51.9, 70.7 or 80.97% while linoleic 9.3, 11.2 or 14.3%.
SEED: Avocado seed contains about 70% of antioxidants of avocado fruit. It also contain a greater portion of avocado dietary fiber (Haider, 2012). It contains tannin, triterpenes, fatty acid, physterols, glucoside from abscisic acid.
It also contains phytochemicals that include proanthrocyanidins and flavonol.
Recently in a study published in Journal Cancer Research, it has been discovered that avocado seed contains a compound called Avocantin B which is effective against acute myeloid Leukemia cells (Yaneff, 2015).
The seed contains 13.6% tannin, 13.25% starch.
Fatty acids in the seed oil are reported as: capric acid 0.6; myristic 1.7; palmitic 23.4; stearic 8.7; oleic 15.1; linoleic 24.1; linolenic 2.5. The dried seed contains 1.33% of a yellow wax containing sterol and organic acid. The seed and the roots contain an antibiotic which prevents bacterial spoilage of food (Moston, 1987).




HEALTH BENEFITS OF AVOCADO FRUIT

From the above discussion, it is now known that avocado fruit including its skin and seed contains lots of nutrients and this has placed this fruit as one of the best foods to be consumed, and definitely avocado has lots of health benefits to the body. The health benefits of avocado include:
Effects of avocado on cancer: Avocado plays a very important role in lowing the risk of cancer especially breast and prostate cancer. Avocado contains carotenoids and monounsaturated fat, which both contribute to the significant reduction of cancer as its monounsaturated fat has a way of reducing the body's cholesterol level. Avocado contains Glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals. Studies have been widely done on oral, skin, and prostate cancer, and it has shown that instead of metastasizing cancer (previous wrong conception about avocado), avocado contains the organic compounds e.g oleic oil that cause cancerous cells to undergo apoptosis (Kobe,2012). Research is ongoing in terms of avocado and cancer
According to Bergh (1992), it is known that avocado provides about twice as high a proportion of our daily needs including antioxidant vitamins and a great calorie proportion. Recall also that the avocado is rich in copper and iron, two mineral constituents of antioxidant enzymes. And while the risk of colon cancer, for example, has been associated with fat consumption, the Harvard Health Letter for March 1991, reported that while meat indeed increased that risk sharply, there was no association with plant fat. So that means eating avocados could be an enjoyable way to help protect ourselves against cancer as it contains lots of phytosterol that reduces the reabsorption of cholesterol by the gut thereby lowering cholesterol level.
Avocado contains a number of bioactive phytochemicals including carotenoids, terpenoids, D-mannoheptulose, persenone A and B, phenols, and glutathione that have been reported to have anti-carcinogenic properties (Ding et al., 2009; Jones et al., 1992; Ames, 1983 cited by Dreher and Davenport ,2013). The presence and level of some of these phytochemicals in the avocado can be potentially efficacious (Jones et al., 1992 cited by Dreher and Davenport, 2013). Presently, direct action of avocado on cancer activity is very preliminary with all data based on in vitro studies on human cancer cell lines. Cancer of the larynx, pharynx, and oral cavity are the primary area of avocado cancer investigation. Glutathione, a tripeptide composed of three amino acids (glutamic acid, cysteine, and glycine) functions as an antioxidant. The National Cancer Institute found that avocado's glutathione levels of 8.4 mg per 30 g or 19 mg per one-half fruit is several folds higher than that of other fruits. Even though the body digests glutathione down to individual amino acids when foods are consumed, a large population-based case controlled study showed a significant correlation between increased glutathione intakes and decreased risk of oral and pharyngeal cancer. Research has shown the that plasma lutein and xanthophylls reduced biomarkers of oxidative stress (urinary concentrations of both total F2-isoprostanes and 8-epi-prostaglandin) in patients with early-stage (in situ, stage I, or stage II) cancer of larynx, pharynx, or oral cavity. Also Xanthophyll has been shown in preclinical studies to have anti-Helicobacter pylori activity which plays a great role in gastritis ulcers, which may be associated with gastric cancer risk.
Dietary carotenoids shows a biological protective effect on breast cancer including antioxidant activity, induction of apoptosis, and inhibition of mammary cell proliferation (Thomson et al, 2007 cited by Dreher and Davenport, 2013).it has been reported that the consumption of fruits and vegetables containing carotenoid in relation to breast cancer recurrence are limited but still have mixed report as total carotenoids and lutein appear to reduce oxidative stress, a potential trigger for breast cancer . In women previously treated for breast cancer, a significant inverse association was found between total plasma carotenoid concentrations and oxidative stress, but more clinical research is needed to confirm this finding.
Mammographic density is one of the strongest predictors of breast cancer risk (Tamimi et al., 2009 cited by Dreher and Davenport, 2013). The association between carotenoids and breast cancer risk as a function of mammographic density was conducted in a nested, case-control study consisting of 604 breast cancer cases and 626 controls with prospectively measured circulating carotenoid levels and mammographic density in the Nurses' Health Study. Overall, circulating total carotenoids were inversely associated with breast cancer risk (p = 0.01). Among women in the highest tertile of mammographic density, elevated levels α-carotene, β-cryptoxanthin, lycopene, and lutein/zeaxanthin in the blood were associated with a 40–50% reduction in breast cancer risk (p < 0.05). In contrast, there was no inverse association between carotenoids and breast cancer risk among women with low-mammographic density. These results suggest that plasma levels of carotenoids may play a role in reducing breast cancer risk, particularly among women with high mammographic density. There are no direct avocado breast cancer clinical studies.
Studies has shown that antiproliferative and antitumor effects of avocado lipid extracts (Lu et al., 2005) has an effect on prostrate cancer cell line. Lutein is one of the active components identified. There are currently no human studies to confirm this potential lutein and prostate cancer relationship.
The avocado seed contain potent antioxidants called flavonols which provides the anti-tumor property of avocado seed. In a journal Pharmaceutical Biology published in 2013(cited by Yaneef 2015), researchers from the University of Antioquia in Medellin, Colombia found that extract from avocado fruit and seeds caused leukemia cells to self-destruct. In a peer-reviewed journal Cancer Research recently published, it was discovered that a compound found in avocado seed extract called avocatin B was effective against acute myeloid leukemia cells(Yaneef, 2015).
According to Lu et al (2005) avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). 70% of the measured carotenoids were lutein, and it also contains significant quantities of vitamin E.
These carotenoids and tocopherols were shown to inhibit the growth of both androgen-dependent (LNCaP) and androgen-independent (PC-3) prostate cancer cell lines in vitro. When PC-3 cells was incubated with avocado extract this induced a G(2)/M cell cycle arrest accompanied by an increase in p27 protein expression. Only lutein did not induce the effects of the avocado extract on cancer cell proliferation. As a result of significant amount of monounsaturated fat in avocado these bioactive carotenoids are likely to be absorbed into the bloodstream, where in combination with other diet-derived phytochemicals may contribute to the significant cancer risk reduction associated with a diet of fruits and vegetables (Lu el al, 2015).
Furthermore, polyunsaturated fatty acids (PFA) derived from avocado show anti-inflammatory effect and protective role against UV radiation in skin cells. These four extract: ethanol, choloroform, ethylacetate, petroleum extract from avocado fruit has been shown to have effects on eosophageal and colon cancer as previous research has shown its effect only on breast, prostrate and oral cancer (Laleh el al, 2013).

EFFECT ON CADIOVASCULAR SYSTEM :

One of the major health benefits of avocado is a healthier heart. Avocado contains beta-sitosterols that, helps to maintain healthy cholesterol level. Research also has it that avocado intake may enhance antiatherogenic properties of HDL cholesterol, which helps in protecting your heart from atherosclerosis. Significant levels of potassium in avocado makes it a powerful fruit in the fight against hypertension as potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes and also cause dilation in hypertension in contract to constriction in hypertension(Anon). Among 7 common fruit (banana, orange, strawberry e.t.c) that contains a good quantity of potassium, it was found out that none of the fruits potassium content was up to half of that of avocado. Avocado contains 345 mg of potassium per one-half fruit. Also, avocados are naturally very low in sodium with just 5.5 mg per 30g one-half fruit, respectively. The health proportion for blood pressure has it that foods containing 350 mg of potassium and 140 mg of sodium per serving is potentially healthy.

The avocado has about 52 times as much potassium as sodium. For the touted potassium-rich carrot, the potassium to sodium ratio is less than 7 to 1 according to the brochure (Sears). It is worthy to note that research has shown that boiling can remove up to 30% of potassium originally present, so avocado is best eaten raw.
This fruit is one of the chief foods that are very high in monounsaturated fats, while being comparatively low in both polyunsaturated and saturated fats. Avocado contains fatty acid-rich fruit oil with 71% MUFA, 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA). It is also found out that as the avocado fruit ripens, the saturated fat decreases and the monounsaturated oleic acid increases (Lu et al, 2009). An Italian epidemiological survey of 4,903 people (reported in a press release in February, 1990, based on an article in the Journal of the American Medical Association cited by Bergh, 1992), found that while both monounsaturated and polyunsaturated fat were associated with lower blood cholesterol as compared with saturated, only monounsaturated fat was also associated with lower blood pressure (Bergh, 1992).

The first exploratory clinical study on avocado shows that the consumption of 0.5–1.5 avocado per day may help to maintain normal serum total cholesterol in men . Half the subjects experienced a 9–43% reduction in serum total cholesterol and the other subjects (either diabetic or very hypercholesterolemic) experienced a neutral effect, but none of the subjects showed increased total cholesterol. Also, the subjects did not gain weight when the avocados were added to their habitual diet(Grant, 1960 cited by Dreher and Davenport, 2013)
In the 1990s, a number of avocado clinical trials consistently showed positive effects on blood lipids in a wide variety of diets in studies on healthy, hypercholesterolemic, and type 2 diabetes subjects (Colquhoun et al., 1992; Alvizouri-Munoz et al., 1992; Lerman-Garber et al., 1994; Carranza et al., 1995; Lopez-Ledesma et al., 1996; Carranza-Madrigal et al., 1997 cited by Dreher and Davenport 2013). When avocado was administered to hypercholesterolemic subjects, their blood lipid profiles was improved by lowering LDL-cholesterol and triglycerides and increasing HDL-cholesterol while avocado given to norlipidemic subjects, improve their lipid profiles by lowering LDL-cholesterol without raising triglycerides or lowering HDL-cholesterol. However, since all these trials conducted on a small number of subjects (13–37 subjects) and a limited duration (1–4 weeks), larger and longer term trials are needed to confirm avocado blood lipid lowering and beyond cholesterol health effects.
Also studies has shown that avocados can modify the HDL-C structure by increasing paraoxonase 1 activity (PON-1), which can enhance lipophilic antioxidant capacity and help convert oxidized LDL-C back to its nonoxidized form.
Avocados contain about 20 mg magnesium per one-half fruit (USDA, 2011)It acts as a cofactor for many cellular enzymes required in energy metabolism, and it may help support normal vascular tone and insulin sensitivity. Preliminary preclinical and clinical researches suggest that low magnesium may play a role in cardiac ischemia. In the Health Professionals Follow-up Study, the results suggested that the intake of magnesium had a modest inverse association with risk of coronary heart disease in men. Magnesium was shown to inhibit fat absorption to improve postprandial hyperlipidemia in healthy subjects (Kishimoto et al., 2009 cited by Dreher and Davenport,2013).
Avocados are among those few foods that contain a good levels of both vitamins C and E which are antioxidant. Avocado fruit contains 6.0 mg vitamin C per one-half fruit and 1.34 mg vitamin E (α-tocopherol) per one-half avocado (USDA, 2011). One randomized clinical study suggested that a combination of vitamin C and E may slow atherosclerotic progression in hypercholesterolemic persons.
Vitamin C plays an important role in recycling vitamin E to maintain circulatory antioxidant protection such as potentially slowing the rate of LDL-cholesterol oxidation. Evidence suggests that vitamin C may contribute to vascular health and arterial plaque stabilization. According to a recent review article, vitamin C might have greater CVD protective effects on specific populations such as smokers, obese, and overweight people; people with elevated cholesterol, hypertension, and type 2 diabetics; and people over 55 years of age (Honarbakhsh and Schachter, 2009 cited by Dreher and Davenport,2013).
B-vitamins such as folate and B-6 may help to decrease homocysteine levels, this homocysteine could reduce vascular endothelial health and increase CVD risk. Avocados contain 61 μg folate and 0.20 mg vitamin B-6 per one-half fruit respectively.
The primary avocado carotenoids are a subclass known as xanthophylls e.g lutein, oxygen-containing fat-soluble antioxidants (avocado have the highest lipophilic total antioxidant capacity among fruits and vegetables. Xanthophylls appear to reduce circulating oxidized LDL-C, a preliminary biomarker for the initiation and progression of vascular damage. The Los Angeles Atherosclerosis Study, a prospective study, findings suggest that higher levels of plasma xanthophylls were inversely related to the progression of carotid intima-media thickness, which may be protective against early atherosclerosis. Although this research is encouraging, more clinical studies are needed to understand the cardiovascular health benefits associated with avocado carotenoid. Carotenoid concentrations were found to be greatest in the dark green flesh close to peel (Lu et al., 2005). For carotenoids to be absorbed, the presence of dietary fat is needed to solubilize and release carotenoids for transfer into the gastrointestinal fat micelle to be taken into circulatory system. Avocado has a unique unsaturated oil and water matrix naturally designed to enhance carotenoid absorption.
Evidences show that fruit phenolics on reducing CVD risk by reducing oxidative and inflammatory stress, enhancing blood flow and arterial endothelial health, and inhibiting platelet aggregation to help maintain vascular health and avocados contain a good level of phenolic compounds of about 140 mg gallic acid equivalents (GAE) per one-half fruit. Avocado also has a total antioxidant capacity of 1350 μmol TE per one-half fruit. This makes avocado to be in the mid-range of fruit phenolic levels. Avocados have the highest fruit lipophilic antioxidant capacity, which may be a factor in helping to reduce serum lipid peroxidation and promoting vascular health.
Avocados are the richest known fruit source of phytosterols with about 57 mg per one half fruit . Its natural phytosterol glycosides may help reduce the absorption of cholesterol by the gut than most fortified foods and supplements (Dreher and Davenport, 2013).
The dietary fiber found in avocado seeds is linked with lower cholesterol. The fiber will bind to the cholesterol in the intestinal tract and prevent it from being absorbed. Yet still some other research shows that avocado seeds can help improve high cholesterol and hypertension (Yaneef, 2015).


EFFECT ON WEIGHT MANAGEMENT

Contrary to popular assumptions that avocado contain lots of fat that can induce weight gain, Research has shown that instead, avocado can be a helpful part of a successful weight-management program. As a result of the following:
Its high monounsaturated fat content speeds up the basal metabolic rate, as compared with saturated fat.
Its high fat content gives a quicker feeling of satiation ("fullness"), thus helping to reduce overeating.
Its high fat content makes an overall sound diet more palatable, reducing the temptation to consume more foods high in sugars or saturated fats.
Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health and to moderation in consumption.
 Certain experiment has revealed the effects of avocado on weight loss. In the most pertinent experiment (Grant, 1960 cited by Bergh, 1992), a mean of just over one California avocado a day for a mean of 33 days increased average daily calories by a calculated 24% and fat by 54% but resulted in a weight loss averaging approximately 1 kg (2.2 lbs). This remarkable result (under exceptional and tightly controlled conditions) should not be taken as a universal guarantee; individual results will vary depending upon complex individual metabolic histories and interactions. What can be said is that eating avocado has been shown to be fully compatible with good weight control.

 Very few people will have rapid weight loss as a result of increasing their consumption of avocado; however, the more slowly one loses weight, the less likely one is to regain it. It has become clear that an effective solution to the widespread overweight problem will not come from simply eating less. (Bergh, 1992)

Over the last several decades, there has been the general perception that consuming foods rich in fat can lead to weight gain, and low-fat diets would more effectively promote weight control and reduce chronic disease risk. However, a key large, randomized, long-term clinical trial found that a moderate fat diet can be an effective part of a weight loss plan and the reduction of chronic disease risk. "Strong and consistent evidences indicate that dietary patterns that are relatively low in energy density improve weight loss and weight maintenance among adults" (USDA and HHS, 2010 cited by Dreher and Davenport, 2013). Three randomized controlled weight loss trials found that lowering food-based energy density by increasing fruit and/or vegetable intake is associated with significant weight loss. The energy density of an entire dietary pattern is estimated by dividing the total amount of calories by the total weight of food consumed; low, medium, and high energy density diets contain 1.3 kcal, 1.7 kcal, and 2.1 kcal per g, respectively. Avocados have both a medium energy density of 1.7 kcal/g and viscose water, dietary fiber and fruit oil matrix that appears to enhance satiety. This is consistent with research by Bes-Rastrollo et al. (2008), which suggests that avocados support weight control similar to other fruits.
Several clinical studies suggest that avocado can support weight control. The first trial studied the effect of including one and a half avocados (200 g) in a weight loss diet plan. In this study, sixty-one healthy free-living, overweight, and obese subjects were randomly assigned into either a group consuming 200 g/d of avocados (30.6 g fat) substituted for 30 g of mixed fats, such as margarine and oil, or a control group excluding avocados for 6 weeks. Both groups lost similar levels of weight, body mass index (BMI), and percentage of body fat (p < 0.001) to confirm that avocados can fit into a weight loss diet plan. A randomized single blinded, crossover postprandial study of 26 healthy overweight adults suggested that one-half an avocado consumed at lunch significantly reduced self-reported hunger and desire to eat, and increased satiation as compared to the control meal (p < 0.002). Additionally, several exploratory trials suggest that MUFA rich diets help protect against abdominal fat accumulation (Dreher and Davenport 2013).

EFFECTS ON DIABETES:
Avocado plays a great role in regulation of blood glucose level. Majority of carbohydrates contained in avocado are made up of 7-carbon sugars, a rare form of sugar that actually inhibit the enzyme hexokinase. Through this, avocados control the way by which glucose is metabolized by the body, thereby protecting the overall health of diabetic patients (Anon).
In 1988, the New England Journal of Medicine (cited by Bergh) gave a report on a 4-week comparison of individuals on the usual type II diabetic's diet of low fat-high carbohydrate with those on a diet lower in carbohydrates and higher in monounsaturated fat (the dominant kind in avocado). Result shows that those on monounsaturated diet offered better control of blood sugar levels, accompanied by lower triglycerides and higher HDL ("good" cholesterol). However, this needs confirmation, including more careful monitoring.
Also, report has it that avocado has a rare sugar type that depresses insulin production. Diabetics probably should consume avocados cautiously (Bergh, 1992).
Several exploratory trials suggest that MUFA rich diets help protect against abdominal fat accumulation and diabetic health complications (Tentolouris et al., 2008; Paniagua et al., 2007a cited by Dreher and Davenport 2013)
The American Diabetes Association recommends avocado as a healthy source of monounsaturated fats. It is one of the best food sources of oleic fatty acids, with about 13 grams per cup of the fruit.
These omega 9 fats have been shown to lower LDL cholesterol levels without reducing beneficial HDL cholesterol. This contributes a lot to the control of diabetes as cholesterol management is regarded as a high priority for people with diabetes as they have a much greater risk of developing heart disease. MUFA also help diabetic patient process glucose and use insulin effectively
The oleic acid in avocado help in the reduction of high triglyceride levels in the blood, another big contributor to cardiovascular disease.
Effects of vitamin C on diabetes: Research has shown that people with the highest levels of vitamin C circulating in their blood are much less likely to develop type II diabetes and avocado contains a significant amount of vitamin C.
Vitamin C has lots of important effect on diabetes as: It strengthens the body's blood vessels, especially the small capillaries that are more at risk of damage in diabetics. It helps with wound healing that is difficult in diabetics and can improve the immune system.
Vitamin C also reduces high levels of sorbitol sugar in the blood of diabetes sufferers. Accumulation of this sorbitol in the body can result in deteriorating nerve function and damage and nervous system is very important to keep diabetes under control.
Vitamin C is an antioxidant that helps reduce free radical damage that can lead to heart disease, diabetic neuropathy and many other disorders as diabetes is a disease that exhibits significant oxidative stress throughout the body.
It is important to note that high levels of vitamin C doses may skew the results on a blood test for diabetes or daily blood glucose tests. Given this, it would be best to take vitamin C several hours away from any blood testing.
Effects of minerals on diabetes: Avocados are a great source of the mineral potassium. This makes them an especially good addition to a diabetic diet.
Potassium helps in diabetes and those pre-disposed to it as it is essential for maintaining a healthy cardiovascular system and normalizing blood pressure.
Pancreas, the organ that secretes insulin, need potassium rich foods to operate at its best.
Magnesium is another important mineral for diabetics to get sufficient amounts of, especially as so many of us are deficient in it. A lack of magnesium is recognized as a risk factor for heart disease, high blood pressure and even developing diabetes in the first place.
Effects of vitamin E on diabetes: Avocados are rich in vitamin E, which is an excellent antioxidant for neutralizing free radicals, particularly in the arteries. Vitamin E in our diet can help prevent LDL cholesterol from oxidizing, leading to the arterial plaque buildup that can cause heart attacks and strokes.
Vitamin E may also provide extra protection from diabetic nerve damage in type II diabetes. One study showed that defective nerve conduction in diabetic subjects with peripheral neuropathy was improved with vitamin E supplementation.
Avocado has been showed to contain gamma-tocopherol and far better results have been reported with a more natural range of tocopherols (especially gamma-tocopherol) and complementary tocotrienols.
Effects of vitamin B complexes on diabetes: Avocados contain most of the B vitamins, including thiamine, niacin, riboflavin, pyridoxine and folate. Low plasma concentrations of thiamine (B1) have been observed in diabetic patients and this deficiency has been linked to a range of problems associated with diabetes, including both kidney and vascular disease (High prevalence of low plasma thiamine concentration in diabetes linked to a marker of vascular disease).
Riboflavin (B2) deficiency is also often observed in diabetics, particularly children. Riboflavin is needed for cell function and the normal metabolism of carbohydrates, protein and fats.
The niacin (B3) in avocados can help reduce LDL cholesterol levels and triglycerides. While good levels of folate (B9) may help improve diabetic neuropathy and is needed for a healthy cardiovascular system.
Vitamin B6 (pyridoxine) is another B vitamin that is important in diabetes. Pyridoxine can help to normalize blood glucose levels and deficiency of this nutrient is associated with higher oxidative stress and metabolic diseases like diabetes(Anon).
Phenolic extracts of avocado fruit parts (peel, flesh and seed) inhibit α-amylase, α-glucosidas and malondialdehyde produced by sodium nitroprusside induced lipid peroxidation in rats' pancreas. Peel had significant inhibitory power against α-amylase and nitric oxide radical. Leaf extract has significant inhibitory potential against α-glucosidase and ABTS(2,2-Azino-bis(3 ethylbenzthoazoline-6-sulphonic acid) free radical. Recent researchers had proved that phenolics from natural resources contain phytochemical constituents that are hypoglycemic in action. Therefore, the strong inhibitory/synergistic potential of the peel extracts on α-amylase and α-glucosidase respectively may be due to the presence of high concentration of some phenolics which are syringic acid, eugenol, vnillic acid, isoeugenol, guaiacol, phenol, kaemferol, catechin, para-hydroxybenzoic acid, ferulic acid, apigenin, naringenin, epigallocatechin, epicatechin, lupeol and epi-gallocatechin-3-O-gallate. Based on this finding, consumption of avocado pear fruit parts could be a useful means of managing type 2 diabetes and other associated complications arising from oxidative stress. Furthermore, consumption of this fruit should be encouraged in order to benefit from their functional and neutraceutical prowess (Ganiyu el al, 2014)
EFFECTS ON OSTEOARTITIS:
The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocado, studies have frequently shown that symptoms and associated pain of arthritis can be efficiently reduced.

Osteoarthritis (OA) is characterized by progressive deterioration of joint cartilage and function with associated impairment, and this affects most people as they age or become overweigh. This joint deterioration may be triggered by oxidative and inflammation stress, which can cause an imbalance in biosynthesis and degradation of the joint extracellular matrix leading to loss of function (Dinubile, 2010; Gabay et al., 2008 Jacques et al., 2006 cited by Yaneef, 2015). A cross-sectional study reported that fruits and vegetables rich in lutein and zeaxanthin (the primary carotenoids in avocados) are associated with decreased risk of cartilage defect.
Avocado and soy unsaponifiables (ASU) is a mixture of fat soluble extracts in a ratio of about 1(avocado): 2(soy). The major components of ASU are considered anti-inflammatory compounds with both antioxidant and analgesic activities. In vitro studies found that pretreatment of chondrocytes with ASU blocked the activation of COX-2 transcripts and secretion of prostaglandin E2 (PGE2) to baseline levels after activation with lipopolysaccharide (LPS). Further study revealed that ASU can also block tumor necrosis factor-α (TNF-α), IL-1β, and iNOS expression to levels similar to those in nonactivated control cultures. Additional laboratory studies suggest that ASU may facilitate repair of OA cartilage through its effect on osteoblasts.
Clinical support for ASU in the management of hip and knee OA comes from four randomized controlled trials (Lequesne et al., 2002; Appelboom et al., 2001; Maheu et al., 1998; Blotman et al., 1997 cited by Yaneef, 2015) and one meta-analysis (Christensen et al., 2008 cited by Yaneef, 2015). All studies used 300 mg per day. The clinical trials were generally positive with three providing OA support and one study showing no joint cartilage improvement compared to placebo.
EFFECTS ON SKIN AND HAIR:
Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. Avocados are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow.
It is also used for nourishing dry and damaged hair. Many people use avocado to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. Avocado contains beta-carotene and lycopene organic compounds in large quantities. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging (Anon).
The human body has two main defenses against free radicals which can affect the DNA that can lead to aging of the skin: enzymes and other blood compounds that depend on trace minerals and good general nutrition and three potent antioxidants vitamins C, E, and beta carotene (vitamin A precursor).
As it is known, avocado provides about twice as high a proportion of our daily needs for the above three antioxidant vitamins as its calorie proportion. Recall also that the avocado is rich in copper and iron, two mineral constituents of antioxidant enzymes and so plays a great role of destroying free radicals with its high antioxidants content. (Bergh N.D)
Several clinical research suggest that xanthophylls, similar to those found in avocado, may have antioxidant and DNA protective effects with possible healthy aging protective effects. One study was conducted involving 82 male airline pilots and frequent air travelers who are exposed to high levels of cosmic ionizing radiation known to damage DNA, potentially accelerating the aging process. There was a significant and inverse association between intake of vitamin C, beta-carotene, β-cryptoxanthin, and lutein-zeaxanthin from fruits and vegetables and the frequency of chromosome translocation, a biomarker of cumulative DNA damage (p < 0.05). In another trial, lipid peroxidation (8-epiprostaglandin F2a) was correlated inversely with plasma xanthophyll levels. In other studies, inverse correlations were found between lutein and oxidative DNA damage as measured by the comet assay, and in contrast to beta-carotene. A clinical study found that the concentration of carotenoids in the skin is directly related to the level of fruit and vegetable intake (Rerksuppaphol and Rerksuppaphol, 2006 cited by Dreher and Davenport, 2013). Avocado's highly bioavailable lutein and zeaxanthin may help to protect the skin from damage from both UV and visible radiation and aid in wound healing activity (Dreher and Davenport, 2013).
Avocado oil is well known for its anti-bacterial, anti-wrinkle and healing properties. The multiple properties of avocado oil namely stability, emolliency, skin penetration, softening and moisturizing results in its wide applicability for cosmetic products. The high penetration ability of the oil in particular makes it very successful in its use as a natural and effective beauty aid. It is used in a wide variety of creams and oils for skin application as it acts as an effective carrier of other supplements incapable of permeating the skin. The high content of lecithin and phytosterols facilitates its spread ability. It is easy to emulsify as its low surface tension makes smoother creams and soaps. Vitamin A helps prevent dry skin while Vitamins E and D are effective against skin wrinkling and slow the process of ageing. (Kuinimen, 2007)
EFFECTS ON THE EYE:
The macula lutea is the yellow spot in the center of the retina responsible for central vision. Macular degeneration is the result of age related damage and it impacts central vision.
The macula is yellow as it is rich in carotenoids lutein and zeaxanthin that are thought to fight against light-induced damage caused by free radicals. Carotenoids help reduce the risk of macular degeneration and are transported to the macula by HDL cholesterol.
Avocados provide a wealth of benefits as they contain carotenoids , help boost HDL cholesterol and their healthy fats that helps in absorption of fat soluble carotenoids from other foods.
Avocado contains carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. Those conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of those special carotenoids neutralize the effects of those dangerous free radicals (Anon).
Avocados contain 185 μg of lutein/zeaxanthin per one-half fruit, which is expected to be more highly bioavailable than most other fruit and vegetable sources. Research from the Women's Health Initiative Observation Study found that MUFA (Omega-3-fatty acid) rich diets were protective of age-related eye dysfunction (Chong et al., 2009; Moeller et al., 2008 cited by Dreher and Davenport, 2013). Avocados may contribute to eye health since they contain a combination of MUFA and lutein/zeaxanthin and help improve carotenoid absorption from other fruits and vegetables(Dreher and Davenport, 2013).s
EFFECT ON THE GASTRO- INTESTINAL TRACT:
Avocados are best eaten along with other fruits and vegetables. This is due to the fact that absorption of nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules in most fruits and vegetables, increases three to five times when eaten along with avocado. This is also because carotenoid needs fats for it to be reabsorbed and avocado contain lots of monounsaturated fats. This makes avocados a great element as an appetizer, since it prepares the digestive tract to function at its highest level during the meal to come (Anon).
Eating avocado seeds can also help with digestion due to its high antioxidant and fiber content. South Americans once used avocado seeds for treating gastric ulcers, severe diarrhea (dysentery), acute diarrhea, and other digestive problems (Yaneef, 2015).
It is believed that avocados are soothing for the intestine and therefore aid in digestion. Avocado seed contains soluble and insoluble fibers (40% of daily requirement per serving) that help to keep digestive system running smoothly. These two types of fiber are very important for digestion, because they bulk up stools and help to ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce symptoms from conditions like constipation and diarrhea (Anon).

EFFECTS ON ALZEHEIMERS DISEASE:
Avocado is rich in omega 3 fatty acids and this acid is a secret to a brilliant brain. They help to prevent Alzeheimers disease as it contains this omega 3 fatty acid and also vit E and folate. The vit E which is an effective antioxidant helps in neutralizing free radicals inorder to reverse memory loss of the disease and also retard the progression of this disease (Okafor, 2014).
EFFECTS OF AVOCADO'S FOLATE:
Folate which is vitamin B9 is found in large amounts in avocado. A serving of avocado (50g) contains 60 micrograms of folate or 30% regulatory RDI for adults, which is 200ug.
Children and adolescents require folate to produce blood and help cells divide to meet their growth and development needs.
For adults, folate is essential in bone marrow as it works with vitamin B12 to produce blood cells. Too little of either of these key vitamins can cause some forms of anaemia. So this implies that avocado plays a great role in prevention of anaemia.
During pregnancy, folate plays an essential role in the healthy development of babies, helping to create DNA, divide cells and in the formation of the neural tube. The baby's neural tube fuses very early in pregnancy. If it doesn't close, the result is a neural tube defect (NTD) e.g spina bifida and anencephaly.
Women of child bearing age are recommended to consume a minimum of 400ug of folate for the month before and three months after conception and a serving of avocado (50g) contributes 60ug of folate, which is approximately 15% of the folate RDI(Recommended dietary index) of 400ug per day for women of childbearing age(Australian avocado).

EFFECT OF AVOCADO ON IMMUNE SYSTEM:
Avocado oil is loaded with chlorophyll – a natural source of super-healthy magnesium (the same mineral that makes Epsom salt so popular) and one of the best-known natural substance for removing heavy metals like mercury and lead from the liver, kidneys, brain, and other organs. Each chlorophyll molecule contains a magnesium ion at its core which is released when it comes into contact with an acidic environment such as the inside of the human body. In the absence of this magnesium, the incomplete chlorophyll molecule attracts other metal ions in order to fill the space. When it comes into contact with one, chlorophyll binds the metal ion to itself, rending the previously toxic element harmless before passing out of the body through the bowels (Taylor, 2015).

CONCLUSION
From the study, it can be seen that avocado is among the best fruits to be consumed as it contains most food nutrients in even higher proportion than normal, causing it to have lots of health benefits and most importantly having effects that decreases the occurrences of major life threatening diseases. The beautiful thing about this fruit is that every part of it is highly nutritious and so to make the best out of the fruit, every part of it should be consumed. From this study, previous wrong conception about this fruit has been proven wrong, so rather than seeing this fruit as harmful, it should been seen as NATURE'S GIFT.
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