The avocado’s reputation as a healthy food has fuelled its popularity. The growing appetite for ready-to-eat healthy options has increased the demand for avocados over the past few years. Kenya has overtaken South Africa to become Africa’s biggest avocado producer.
Avocado Nutrition Facts
- Ripe avocados have a silky, creamy texture with a rich flavor.
- Avocados are nutrient-dense food. They contain nearly 20 vitamins, minerals and phytonutrients.
- Avocados have the highest protein and oil content of any fruit.
- The fat in avocados is mainly unsaturated.
- One third of a medium avocado has 80 calories including 254mg of potassium and 3g of fiber.
- Avocados are naturally sodium-free.
Why are Avocados from Kenya Good for You?
Avocado farming in Kenya is mostly done by small holder farmers. These farmers practice organic farming. They use organic manure instead of commercial fertilizers and they don’t use pesticides.
Large scale avocado growers in Kenya also practice sustainable farming by harvesting rainwater and using it for irrigation.
Kenyan Avocado Information and Facts
Avocados sold in markets are of endless shapes, colors and sizes. Although, certain varieties such as Hass and Fuerte are favored and widely grown. Here are the surprising facts about Kenyan avocados:
- Avocados from Kenya are among the best in the world because most of them are organic.
- The carotenoids, lutein and zeaxanthin, found in avocados help to protect your eyes against cataracts, eye diseases related to age and macular degeneration.
- Avocados contain 6% of your daily value of Vitamin E. This is an antioxidant that:
- Protects body tissue from damage
- Helps keep the immune system strong
- Is essential for growth and repair of tissues throughout the body
- Avocados contain 4% of your daily value of Vitamin C. This is an antioxidant that also contributes to a healthy immune system.
- Avocados contain 11% of your daily value of dietary fiber. Diets rich in fiber may reduce the risk of heart disease, obesity and type 2 diabetes.
- Avocados contain monounsaturated fat and is trans-fat and cholesterol-free. This can help lower bad cholesterol levels and decrease risk for heart disease.
- Avocados are considered as a weight loss food. It is one of the few fruits that provide good fats. The high fiber and fat content can help you feel full faster and longer.
- Avocados can act as a nutrient booster by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E. Adding this creamy fruit to any meal with vegetables will help you get all of the vitamins of your food.
- An avocado’s creamy texture makes it a perfect substitute for traditional baking ingredients such as butter or shortening.
- Avocados are one of the best foods for reducing inflammation in tissues, joints and muscles. Avocados contain phytosterols, omega 3 fatty acids and carotenoid antioxidants that give the fruit its anti-inflammatory properties.
- Half an avocado contains 25% of your daily value of Vitamin K which is essential for healthy bones. Vitamin K increases absorption of calcium and reduces excretion of calcium through urine.
- The high fiber content in avocados helps improve digestion. Eating foods with natural fiber can help prevent constipation and lower the risk of colon cancer.
- Avocados help to overcome nausea and queasiness during pregnancy because they contain Vitamin B6.
- Avocados are also used for nourishing dry and damaged hair. They also help maintain a healthy skin.
Avocados are enjoyed worldwide by anyone at any age. Its creamy consistency makes it one of the first fresh foods a baby can enjoy. The fat in an avocado is known to be important for normal growth and development of the central nervous system and brain.
Kenyan avocados are versatile. They can be used in any meal or snack. There are many ways to eat the fruit, whether in a salad, smoothie, sauce or as a side dish.