Putting its soft and creamy texture aside, ask for avocado anywhere in the world and you will be served with a delicious oval fruit. However, don’t be misled by the awesomeness of its butter taste, because next time you think about a substitute, you may miss out on a pool of nutrients.

Pantothenic acid (Vitamin B5), dietary fibre, vitamin K, copper, folate (group of water soluble vitamin B), vitamin B6, potassium and vitamin E, are just one part of the fruits composition.

Avocados and unusually about most fruits have a high fat content of between 71 to 88 per cent of their total calorie composition which is about 20 times the average for other fruits.

Improving satiety

A new research published in last year’s November issue of Nutrition Journal back reports about avocado improving satiety.

According to the study, adding one-half of a fresh avocado to a lunch may have helped healthy, overweight people feel more satisfied and reduced their desire to eat following a meal.

Researchers found that participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to eat by 40 per cent over a three-hour period, and by 28 per cent over a five-hour period after the meal, compared to their desire to eat after a standard lunch without avocado.

In addition, they reported increased feelings of satisfaction by 26 per cent over the three hours following the meal.

SSatiety is an important factor in weight management as people who feel satisfied are less likely to snack between meals.

Lowering bad cholesterol

For Richard Maniraguha, a food scientist in Kigali, managing weight and related diseases is simpler with a diet enriched with avocado.

"The fat present in the fruits is mono saturated and hence helps to lower cholesterol within the blood (bad cholesterol), which is associated with many cardiovascular diseases,” Maniraguha says.

"Why not introduce a slice or two on your food plate?” he asks before mentioning that: "Small as it may appear, it is of nutritional value and yet cheaper than one stick of roasted meat.”

But the question still remains how else can one consume avocado?

Recipes for consuming avocado

There are several recipes that can be drawn from the ripe avocado.

"Without forking through a whole big slice, mashed puree is a good dish for weaning infants,” Maniraguha adds.

"Combining avocado, lemon juice, and condensed milk followed by blending yields an avocado pie which when chilled before serving even feels tastier,” Jean d’Amour Mugabo, a chef at Sunrise Restaurant in town.

"To improve appearance, garnish the sliced fruit top with whipped cream for an alternative twist of the fruit dish,” adds Mugabo.

Mugabo says sandwiches, salads, smoothies and burgers taste different when prepared with a piece of the fruit.

Avocado in cosmetics

Nowadays because of its vitamin content, one can conclude that avocado is rich in antioxidants.

The fat soluble vitamins are mainly in the oil and are used to battle the skin ageing process by fighting off free radicals through protecting skin cells from oxidation.

Manuraguha points out that the oil is rich in Omega-3 fatty acids, which are highly effective in protecting the skin from ultraviolet sun rays, therefore decreasing the chance of being sunburned, preventing the appearance of age spots and reducing the risk of skin cancer.

Rejuvenating skin, hair and nails

Avocado oil is ideal for dry, dehydrated and damaged skin, because it can improve its elasticity.

Faustin Ingabire, a beautician at Ingenzi Saloon in Kigali claims that to improve the overall condition of hair, nails, skin and the whole system, it’s good to eat one teaspoonful of avocado oil three times a day before having a complete meal for at least one month.

"The only important thing is watching out for any allergies from the oil,” Ingabire adds.

Avocado is widely used in the cosmetic as a powerful ingredient that can help moisturise skin, nourish it and fight the ageing process. Hair dressers and beauticians also claim that, most effective benefits of avocado are witnessed in our skin and hair and within most lotions; the oil is considered to be base oil used to prepare essential mixes in beauty products.

health@newtimes.co.rw