For instance, he notes that the Avocados are fruits that can be easily found in the market at a low price, as compared to other fruits. They are grown locally and don’t demand a great deal of management. In Kigali city, a decent sized avocado goes for Rwf100 to 500, though they are even cheaper in other parts of the country. While some may not be interested in the fruit, nutritionists suggest that when it comes to healthy food, avocados are deemed one of the healthiest fruits one can add to their daily diet. Anastasie Mukakayumba, a nutritionist operating at Sante Plus in Kicukiro, says that avocados are not just healthy; they can also be added to any dish because of their creamy and rich texture that blends well with various foods. Avocados can be added to salads and various recipes, or you can simply scoop the fruit out with a spoon and eat it instantly. “Avocados are high in fat, but they’re considered quite healthy because the fats present in them are ‘good’ —monounsaturated oils which help absorb antioxidants from other plant-based foods,” she says. She argues that many people tend to stop eating avocado because of this, thinking that it will add to their weight. However, much of the fat comes from unique sources, like phytosterols, which are beneficial for a number of reasons. According to nutrition experts, avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the nutrients in a single 3.5 ounce (100 gram) serving: Vitamin K(26 per cent) folate( 20 per cent), Vitamin C (17 per cent), potassium( 14 per cent), Vitamin B5( 14 per cent ) Vitamin B6 (13 per cent), Vitamin E( 10 per cent).Then it contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous, Vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). HEALTH BENEFITS OF AVOCADO Heart disease is a common health burden in many countries; it is known that several blood markers are linked to an increased risk. This includes cholesterol, triglycerides, inflammatory markers, blood pressure and others. Nutritionist Dieudone Bukaba says that apart from improving heart health by reducing bad cholesterol level in the blood, research-backed evidence reveals that the health benefits of avocado include weight management, protection from diabetes and improvement of skin and eye health. It can also boost cognitive abilities and enhance the absorption of nutrients in the body. It also reduces the risk of cancer, liver damage, and Vitamin K deficiency-related bleeding. It also helps in maintaining blood sugar levels and has antioxidant properties, among others. editorial@newtimes.co.rw
