| Health Benefits of Avocados & Nutrition Information |
| | Thu, 30 Sep 2010 |
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Avocado is a fruit that is often avoided because of its high fats content. Together with that perception, the numerous health benefits are also overlooked. It's time we take a good look at the healing virtues of this fruit:
Here are reasons to do just like I do and eat an avocado a day:
Bad breath: The avocado is one of the best natural mouth wash and a remedy for bad breath. It is effective in removing intestinal putrefactions or decomposition which are the real cause of a coated tongue and this unpleasant condition.
Beauty aid: The oil extracted is widely used in preparation of beauty products. These include creams, cleansers and moisturizers to prevent the ageing effect of dehydration; bath oils, shampoos, scalp conditioner and hair tonic.
Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer. (reference)
Oral Cancer Defense
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. (ref)
Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies. (ref)
Eye Health
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. (ref)
Lower Cholesterol
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. (ref)
Heart Health
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. (ref)
Stroke Prevention
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. (ref)
Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados. (ref)
Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease. (ref)
Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. (ref)
Morning sickness: The vitamin B6 helps relieve nausea and queasiness associated with pregnancy.
Muscle and nerve: The high potassium content helps balance our body's electrolytes, aids muscle activity, nerve function and energy metabolism.
Psoriasis: The avocado oil is beneficial in the treatment of psoriasis. Apply regularly on affected parts to remove the scales.
Kidney stones: Consumption of the high-potassium content fruit helps to reduce urinary calcium excretion, lowering the risk of stones forming in the kidney.
NUTRITION INFORMATION
Firstly, to set the record straight, the plural of avocado is avocados, not avocadoes as I see this oftentimes.
The avocado is also called the 'alligator pear' because of the color and texture of the leather-like skin. Depending on the variety, avocados can weigh anything from 8 ounces to 3 pounds!
The avocado flesh is hard when harvested and takes about six to nine days to ripen and soften to a buttery texture. It tastes like a cross between a hard-boiled egg yolk and butter.
Like banana, the density of avocado flesh is filling and acts as a digestible slow-burning fuel, providing energy for growing children.
Because of its high carbohydrates and protein content, mashed avocado is the perfect nourishing food for babies who are beginning to take solids.
Nutritional Benefits
Next to the olive, the avocado is the second fruit with the highest monounsaturated fatty acids content at 20%. This amounts to almost twenty times that of any other fruit.
Weight-watchers often stay away from avocados specifically because of the fats content of the fruit. But that's a myth. The monounsaturated fats and the wholesome nutrition helps the basal metabolic rate, and reduce overeating.
A majority of the fats content is the health-promoting monounsaturated fats, followed by smaller amounts of polyunsaturated and saturated fats.
The potassium content and calories of an avocado is three times that of a banana. Other essential minerals are iron and copper for the blood, phosphorus and magnesium.
The sodium content in avocados and its low sugar content and absence of starch make it an ideal fruit for diabetics and hypoglycemics.
It is also one of the richest source of fiber among all fruits and vegetables. Packed with vitamins A, several B-complex, especially B3 (folic acid), powerful anti-oxidants like vitamins C and E, calcium, iron, potassium, etc.
Reference
Prostate Cancer Prevention
http://www.cancercompass.com/cancer-news/1,8843,00.htm
Oral Cancer Defense
http://www.oralcancerfoundation.org/news/story.asp?newsId=1881
Breast Cancer Protection
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
Eye Health
http://www.foodnavigator.com/news/ng.asp?id=40912-lutein-rich-avocado
Lower Cholesterol
http://www.webmd.com/diet/features/avocado-advantage
Heart Health
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
Stroke Prevention
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
Better Nutrient Absorption
http://www.jamesline.com/news/press/?ID=2715&i=0&SIDS=
Glutathione Source
http://www.naturalhealthweb.com/articles/otoole1.html
Vitamin E Powerhouse
http://www.foodnavigator.com/news/ng.asp?id=40912-lutein-rich-avocado
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