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Zipatso Zazikulu - Avocado

Avocados are characteristically buttery yet subtly flavorful pear-shaped fruits of Central American origin. Unlike most other fruits, they feature high fat content and carry more calories. Nonetheless, they are among the popular fruits having good nutrition profile and health benefiting properties.

Avocado is a medium sized, evergreen tree of about 20-30 feet in height featuring large green foliage coverSmall light green flowers and about 8-10 months later, hundreds of pear-shaped green color fruits cover the tree.

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At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and… last but not least, taste incredible.


Nutrition chart

Here are some of the most abundant nutrients (100 grams) contains:

Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.

Avocado Preparation

You can add Avocado to salads.

• Cut in half, remove the stone, scoop out with a spoon and eat with salt, pepper, olive oil and vinegar.

• Blends well with various other ingredients like salt, garlic and lime.

Avocado soup:

2 unpeeled cucumbers, 2 avocados, 1 cup vegetable broth, 2/3 cup each of milk, 2 Tbsp of chopped onion, 1 Tbsp of lemon juice and a pinch of cayenne blended and boiled.
• Stuff Avocado with tuna, chopped onion, lemon juice and garlic.
• Avocado great with Black Bean Salad.

Creamy Avocado Juice

1 ripe avocado
1 cup (236 ml) cold milk, any variety
1 Tbs (15 g) sugar, honey, or sugar substitute (if desired)


Start with 3 ripe avocados mashed to a chunky consistency in a bowl.

1 Tbsp. fresh lemon juice
½ small sweet white onion, minced
1 ripe Roma tomato, seeded, diced
2 serrrano peppers, seeded if desired, diced
Cilantro, chopped, optional
Salt and pepper, to taste

Health benefits of Avocado

1. Avocados are high in mono-unsaturated fats and calories. However, they are very rich in dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients.

2. Avocado helps lower bad cholesterol and increase good-cholesterol and thereby prevents coronary artery disease and strokes.

3. Avocado is a very good source of soluble and insoluble dietary fiber and prevents constipation.

4. It has beneficial anti-inflammatory, anti-ulcer and anti-oxidant properties.

5. It plays a role in anti aging.

6. Vitamin A and K benefit women during pregnancy.

7. Avocados are also excellent sources of minerals like iron, copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Iron and copper are required in the production of red blood cells.

8. Fresh avocado pear is very rich source of potassium which helps regulate heart rate and blood pressure, countering bad effects of sodium and regulating blood sugar.

9. Avocados are high in antioxidants, these nutrients are very important for eye health and lower the risk of cataracts.

10. Some studies have shown that nutrients in avocados may have benefits in preventing prostate cancer.

11. Extract from avocado can significantly reduce symptoms of osteoarthritis.

12. Avocados also contain high levels of vitamin C and E, reducing the inflammation that leads to arthritis enhancing anti-cancer antioxidants.

Information sourced from

Health Benefits of Avocado Leaves

1. Cure kidney stones: Wash 5 mature avocado leaves, boil with 1 cup of water for 10 min. Strain and drink twice daily for up to 10 days. If effective, kidney stone will be crushed and appear like froth when urinating.

2. Smooth the skin: Avocado leaves can cleanse the pores leaving the skin clean and smooth moisturizing dry skin. Mashed young avocado leaves into a paste and apply to skin for 5-10 minutes then rinse with clean water.

3. Treat back pain: Boil 5 Avocado leaves in 1 cup of water boil away until it becomes 1/2 cup. Strain and drink until the pain is gone (min 5 days).

4. Relieves swelling: Mashed young avocado leaves until smooth and put on the skin that has swollen, wrap with a bandage and leave for 2-4 hours.

5. Help Reduce Hypertension: Boil 5 mature Avocado leaves in 1 cup of water boil away until it becomes 1/2 cup. Strain and drink twice daily.

7. Eliminate Thrush: Crush young avocado leaves until smooth paste apply to lip where the canker sore has developed leave on for 5-10 minutes.

8. Act as diuretic. It increases your urination to remove waste product.

9. Stabilize the blood pressure: Avocado treats high blood pressure and prevents strokes and other heart problems.

10. Reduce asthma attack: Avocado leaves act as a bronchodilator, reduces inflammation, and increase the airflow to the lung.

11. Help to cure headaches: Avocado leaves inhibit the pain transmitter into the brain so headaches or any other pain is reduced.

12. Help prevent cancer: Avocado leaves can inhibit the cancer cell growth.

13. Reduces cholesterol level: Avocado leaf tea can reduce cholesterol.

14. Act as detoxify agent: The Flavonol compound in Avocado leaves can purify the blood from any toxic substances and remove them via the urine.

15. Help to treat diarrhea. Avocado leaf tea causes digestive balance and improves the intestinal function. It will help to treat diarrhea and any other digestive problem.

16. Increasing milk production during lactation: Avocado leaves increase the breast milk production in pregnant women.

17. Decreases anxiety and prevents insomnia. Serotonin regulates the mood, controls the appetite, and promotes good sleep.

18. Aid in weight loss. Avocado leaves acts as the appetite suppressant so you can control your intake and prevent weight gain.

Information sourced from

Medical disclaimer:

This information is intended solely for the general information of the reader.The contents is not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications





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