Avocado Pits & Antioxidant
- Rayki Goh, MSc
- 11 minutes ago
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
AVOCADO PITS
Avocado pits, often discarded as waste, are surprisingly rich in nutrients and can be a valuable addition to a balanced diet. Scientifically known as the seed of the Persea americana, the avocado pit comprises approximately 13-18% of the fruit's total weight and contains a wealth of bioactive compounds.
Among these are potent antioxidants, such as polyphenols, which help protect the body's cells from oxidative stress, a major contributor to chronic diseases like cancer and cardiovascular conditions.
In addition to their antioxidant properties, avocado pits are a significant source of dietary fibre. Fibre is essential for maintaining digestive health by promoting regular bowel movements, aiding in the prevention of constipation, and supporting overall gut health.
Furthermore, the fats present in avocado pits are similar to those in the flesh, primarily comprising heart-healthy monounsaturated fats. These fats have been shown to reduce LDL cholesterol levels, thereby lowering the risk of heart disease and stroke.
It’s important to approach the consumption of avocado pits with care. Due to their dense nature, they should not be consumed whole or in large quantities. Proper preparation is crucial; the pits must be dried and finely ground into a powder before being incorporated into dishes.
This preparation not only makes the nutrients more bioavailable but also ensures the safety of consumption. Ground avocado pit powder can be added to smoothies, soups, and even baked goods, offering a subtle nutty flavour while delivering a nutritional boost.
However, moderation is key. While avocado pits are nutritious, their high fibre content can lead to digestive discomfort if consumed in excess. Incorporating small quantities of ground avocado pit into your diet is an excellent way to increase your intake of antioxidants, fibre, and healthy fats, all while ensuring your digestive system remains comfortable.
Here are Some Scientific Facts on Avocado Pit:
Nutrient Composition: According to the Journal of Food Science, avocado pits make up approximately 13-18% of the fruit's total weight. This figure indicates the proportion of the pit relative to the whole avocado.
Antioxidant Capacity: Research published in the Journal of Agricultural and Food Chemistry highlights that avocado pits have high antioxidant activity due to their polyphenolic content. They contain polyphenols ranging from 2.8 to 5.6 mg/g, which contribute to their significant antioxidant potential and help combat oxidative stress.
Fibre Content: Avocado pits are rich in dietary fibre, with around 6-9 grams of fibre per 100 grams. This fibre content surpasses that of many fruits and vegetables, supporting digestive health by promoting regular bowel movements and preventing constipation.
Healthy Fats: The fats in avocado pits include a notable amount of monounsaturated fats. According to the American Journal of Clinical Nutrition, these fats can help lower LDL cholesterol levels, benefiting cardiovascular health. Avocado pits contain approximately 6-8 grams of fat per 100 grams, with a significant proportion being monounsaturated fats.
Digestive Health: Consuming large amounts of avocado pit fibre can cause digestive discomfort. It is advisable to incorporate moderate amounts into the diet to avoid issues such as bloating and gas.
5 Popular Dishes You Can Prepare at Home:
Avocado Pit Smoothie – A nourishing blend of avocado pit powder, banana, spinach, and almond milk, perfect for a post-workout recovery drink.
Avocado Pit Soup – A hearty vegetable soup with a subtle nutty flavour, enriched with ground avocado pit for an extra boost of fibre and antioxidants.
Avocado Pit Bread – A wholesome bread made with ground avocado pit, whole wheat flour, and honey, offering a unique twist on traditional loaves.
Avocado Pit Tea – A calming tea made by simmering dried avocado pits, providing a warm and soothing beverage with added health benefits.
Avocado Pit Brownies – Decadent chocolate brownies with a secret ingredient: ground avocado pit, adding a slight nuttiness and extra fibre to this classic treat.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
