The Health Benefits of Avocado Fruit
A Great Fruit To Help With Weight Loss – Avocado Health Benefits
Avocados are a special fruit due to their look and taste and because of the great health benefits that they provide. Not everyone likes the feel of the texture or the taste straight out of the shell of avocado. But they are one of the best fruits that you can eat for all-around general goodness and health and are on the list of Super Fruits.
They are relatively high in monosaturated fats (the healthy fats) and calories (138 calories and 14.1 grams of fat in half a medium-sized avocado). But they’re also one of the best foods you can eat, packed with nutrients and heart-healthy compounds. The creamy rich avocado is considered one of the world’s healthiest fruits due to the nutrient contents that include potassium, dietary fiber, vitamin K, vitamin C and B6, folic acid, copper, and many other healthy calories.
Avocados Provide a Sexual Boost
Want a sexual boost of energy. Energy and a healthy libido are crucial for great sex, and avocados can give you both. They’re loaded with minerals, monounsaturated fats (the good kind that protects the heart and lowers cholesterol), and vitamin B6—all of which help keep your energy and sex drive up
Vegetarians are at the top of the list when it comes to avocados. They are a great substitute for meat and go with almost all salad dishes to make enjoyable and tasty salads. It is used as the base for the Mexican dip known as guacamole, as well as a filling for several kinds of sushi, including California rolls. It is excellent eaten on its own with a hint of balsamic vinegar and pepper. It also goes well with a chicken salad, mixing well with chicken breast, to provide plenty of health-boosting nutrients.
In the UK and most of Europe, we are unfortunately unable to grow the avocado plant as our winter temperature drops to low. If you are fortunate to live in a country or a part of Europe where the temperature does not drop below 5 degrees, you could quite easily grow your own avocado trees.
Avocados are also considered as one of the healthiest foods on the planet because they contain in excess of 25 essential nutrients, including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium. In fact, you would need to eat two or three bananas a day (not recommended as they can block you up badly) to obtain the potassium content of one avocado. Avocados also contain fiber or fiber, protein and beneficial phytochemicals such as beta-sitosterol, glutathione, and lutein, which help protect against various disease and illness.
The human body contains 13 essential vitamins: 4 are FAT soluble and the other 9 are WATER soluble. The body is not capable of storing water-soluble vitamins, so must get them from the foods that you consume. The better quality the foods you eat, the better chance they contain these vitamins. The following vitamins are found in avocados.
- vitamin A – fat soluble
- vitamin C – water soluble
- vitamin D – fat soluble
- vitamin E – fat soluble
- vitamin K – fat soluble
and of the 8 B vitamins (all water soluble) it contains the following
- pantothenic acid
That is a lot of essential vitamins packed into such a small piece of fruit. It is no wonder that it is classed as one of the superfoods.
Avocados contain all the following essential health vitamins
Vitamin B6 .086 mg 4% DV per serving
A water-soluble vitamin which dissolves in water. That means you need a continuous supply of these essential and life-saving vitamins in your diet. Vitamin B6 helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need. Protein is essential for building healthy muscle tissue.
Maintain a healthy heart – vitamin B6 and folic acid help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Besides that, avocado also contains vitamin E, Glutathione and monounsaturated fat which help in maintaining a healthy heart.
Vitamin B6 may help in reducing morning sickness or nausea that is associated with pregnancy. This might be due to its mild diuretic effect.
It is also found in other foods in both free and bound forms. Good sources are found in meats, whole grain products, vegetables, nuts, and bananas. Cooking, storage, and processing will reduce the amount of vitamin B6 in some foods by more than 50%, depending on the form of vitamin present in the food. Plant foods lose the least during processing, as they contain mostly pyridoxine, which is far more stable than the pyridoxal or pyridoxamine found in animal foods.
Also called cobalamin, is another water-soluble vitamin which means that the body cannot store it. It plays a major role in the functions of the brain and nervous system, and for the formation of blood. It is normally involved in the metabolism of every cell of the human body and is one of the eight B vitamins.
Vitamin E .590 mg 4% Daily Vitamins per serving
A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions associated with aging. Vitamin E is important in the formation of red blood cells and helps the body use vitamin K. At lower levels, vitamin E may help protect the heart and also play a role in healthy skin and prevention of hair loss. It is a powerhouse of vitamin E which protects our skin from free radicals.
Avocados naturally also contain around 25 essential nutrients
Potassium 152 mg 4% Daily Vitamins per serving
In the body, potassium is classified as an electrolyte. Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions. It is essential for the proper function of all cells, tissues, and organs. It assists in the regulation of the acid-base balance. It assists in protein synthesis from amino acids and in carbohydrate metabolism. It is necessary for the building of muscle and for normal body growth. Adequate intake of potassium can help guard against circulatory diseases, like high blood pressure, heart disease, or stroke.
Avocado contains 30% more potassium than a banana.
Folic Acid 27 mcg 6% Daily Vitamins per serving also known as folate and Vitamin B9
One cup of avocado has about 23% of the Daily Value of folate, a nutrient important for a heart health that helps in the promotion of healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for the metabolism of homocysteine and helps maintain normal levels of this amino acid. Great for pregnant women since the high folate content in them helps in the development of the brain and other tissues of the baby. It is also essential to numerous bodily functions. The human body needs folate to synthesize, methylate and repair DNA as well as to act as a cofactor in certain biological reactions. Children and adults both require folic acid to produce healthy red blood cells. A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease?
Vitamin C 2.6 mg 4% Daily Vitamins per serving
A water-soluble vitamin that is necessary for normal growth and development. Vitamin C is an excellent antioxidant. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
Vitamin K 6.3 mg 8% Daily Vitamins per serving
Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.
Magnesium 9.0 mg 2% Daily Vitamins per serving
An essential mineral for human nutrition. It also helps with several important functions including the contraction and relaxation of muscles, function of certain enzymes in the body, in the production of protein and the production and transport of energy.
Monounsaturated Fats 3g per serving
Helps to lower blood cholesterol levels if used in place of saturated fats. Avocado also lowers the triglycerides in the blood making this a great food for diabetic patients. Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL) cholesterol. However, their true ability to raise HDL is still in debate.
Lutein is an important antioxidant helps your eyes to stay healthy and also promotes the health of your skin. Being rich in antioxidants, avocado is helpful in preventing aging symptoms.
Are an anti Inflammatory – Avocados have numerous phytonutrients which not only prevent prostate cancer but also repair the damaged cells. Phytonutrient found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.
The oleic acid in this fruit is effective in preventing breast cancer. Many studies have shown that avocado can inhibit the growth of cancerous cells without damaging the healthy cells. It is also a monounsaturated fat that may help lower cholesterol. Half of an avocado contains 3.4 grams of fiber, which includes both soluble and insoluble, both of which your body needs to keep the digestive system running smoothly.
Plus, soluble fiber slows the breakdown of carbohydrates in your body, helping you feel full for longer. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.
Avocados can help lower your cholesterol – As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11 percent. High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.
Avocados are rich in beta-Sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had a 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and an 11 percent increase in HDL (good cholesterol) levels.
NOTE – beta-Sitosterol is an unknown quantity and it may be advisable to avoid when in pregnancy and breastfeeding. Consult your doctor before consuming too much of any food that is rich in this nutrient.
Alpha and beta-Carotene Carotenoid Lutein 81 mcg
Lutein keeps the eyes safe from oxidative stress, macular degeneration, and cataracts. A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes by reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.
A few slices of avocado in salad, or mixing some chopped avocado into salsa will not only add a rich, creamy flavor but will greatly increase your body’s ability to absorb the health-promoting carotenoids that vegetables provide. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta-carotene and lycopene) than those who do not include avocados. But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods.
So – What Are The Benefits in a Nutshell of the Avocado
Will help to Inhibit the growth of prostate cancer
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
Like olive oil, the avocado is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
We all know that carrots help with our eyesight. Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don’t. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don’t.
Glutathione – Avocados are an excellent source of glutathione, which is proven to cause skin whitening. Glutathione is an important antioxidant that researchers say helps in slowing the aging process, cancer, and heart disease and may help to make bones and teeth stronger. It may also boost the immune system and encourage a healthy nervous system which goes towards maintaining a healthy heart.
Avocados can help stabilize blood sugar as they are rich, creamy, and packed with beneficial monounsaturated fat, avocado slows the digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To stop the avocado from turning brown, sprinkle the skin with lemon juice.
Avocados can protect your unborn baby and your heart. One small avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. See the note above regarding beta-Sitosterol.
Avocado is very effective in the prevention of bad breath. It is a natural remedy as it removes intestinal putrefaction or decomposition which is among the usual causes of bad breath. It also cleanses the tongue and this very unpleasant condition.
Reduce the risk of strokes
The high levels of folate in avocados also protect against stroke. A study has shown individuals who ate a diet rich in folate had a lower risk of stroke than those who do not.
Skin Care – Avocado is Very Good For Your Skin
Avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
The avocado has 200 calories for 100 grams. Typically, fruits have approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is the best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.
The nutrients and enzymes in avocado help to sooth the condition of inflamed mucous lining in the stomach and small intestines.
Avocado is one of the most recommended fruits as well as a food for muscle repair and medicine for cholesterol-related heart diseases. They have a good amount of protein, which is easily broken down and absorbed.
Avocado poisoning has been a source of controversy and confusion among animal breeders. Some breeders have voiced an opinion that avocado fruit may be toxic, while other breeders have fed avocados to their animals with no abnormal incidences at all. They say that toxic chemical is found in leaves, bark, pits, and skin of the avocado tree. Although some people claim that avocado fruit can cause skin allergy, it is just the same as banana, walnut, and kiwi allergy. Anyway, if you are a delicate person, just don’t eat avocado. Once again, one avocado a day may save your life from cardiomyopathy and heart failure
In studies, patients with high cholesterol levels who ate avocados showed clear health improvements. After a week on a diet containing avocado, patients had a significant decrease in cholesterol contents.
Other Health Benefiting Foods are:
Apples – An apple a day will keep the doctor away.
Barley and Oats – Provide lots of antioxidants and nutrients in the fight against the disease.
Ginger – Ginger’s most well-known medicinal use is as a digestive aid, to relieve nausea, diarrhea, and stomach ache as well as morning and travel sickness. Some of the great benefits are listed below.
It helps morning sickness!
The University of Maryland conducted research into the effect of 1g of ginger on morning sickness and found it to be more effective than a placebo at relieving symptoms.
It is a great anti-inflammatory!
The University of Miami concluded that ginger is an effective anti-inflammatory, and even suggested that ginger extract could one day be used instead of synthetic anti-inflammatory medication!
It fights ovarian cancer!
Studies at the University of Michigan showed that ginger was as effective at destroying cancerous cells as standard platinum-based chemotherapy drugs.
It slows bowel cancer!
The University of Minnesota carried out studies that showed the growth of colorectal cancerous cells being slowed by treatment with ginger.
Avocados are also known as alligator pear and are from the tree family Lauraceae which includes camphor, cinnamon, and bay laurel. These fruits are thought to be originated in Mexico and Central America.
However, today, avocados are being planted and harvested in many different countries including Indonesia, Philippines, Thailand, Vietnam, USA, Sri Lanka, Brazil, India, China, Japan, Peru, Uruguay, Argentina, Bolivia, Chile, Ethiopia, Spain, Palestine, South Africa, Australia, New Zealand, Malaysia, and Hawaii. The name “avocado” is derived from Aztech or Nahuatl word ‘ahuacatl‘, meaning ‘testicle‘ due to the fruit resemblance to a testicle.
In countries such as Indonesia, Philippines, Vietnam, and Brazil, avocados are frequently used for milkshake’s and occasionally added to ice cream and other desserts. The dessert drink is made with milk, sugar and crushed ice. Chocolate syrup is sometimes added.
Good luck and the best of health for 2018..
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