The avocado (Persea americana) is a tree native to Central Mexico, classified in the flowering plant family Lauraceae along with cinnamon, camphor and bay laurel. Avocado or Alligator pear also refers to the fruit, botanically a large berry that contains a single seed.
They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, it ripens after harvesting.
The fruit is not sweet, but rich, and distinctly yet subtly flavoured, and of smooth, almost creamy texture. It is used in both savoury and sweet dishes. The avocado is very popular in vegetarian cuisine, as substitute for meats in sandwiches and salads because of its high fat content.
But Doctors Say Fatty Foods are Bad
There are good fat and bad fat. Avocados have mainly the good fat which help to lower blood cholesterol. Avocados have diverse fats and contains zero cholesterol. In a typical avocado:
>> About 75% of an avocado's energy comes from fat, most of which (67% of total) is monounsaturated fat as oleic acid. Other predominant fats include palmitic acid and linoleic acid.
>> The saturated fat content amounts to 16% of the total fat in a single serving of avocado while containing zero cholesterol.
>> On a weight basis, avocados have 35% more potassium (485 mg/100 g) than bananas (358 mg/100 g). >> They are rich in folic acid and vitamin K, and are good dietary sources of vitamin B6,vitamin C, vitamin E and pantothenic acid.
>> Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
There are good fat and bad fat. Avocados have mainly the good fat which help to lower blood cholesterol. Avocados have diverse fats and contains zero cholesterol. In a typical avocado:
>> About 75% of an avocado's energy comes from fat, most of which (67% of total) is monounsaturated fat as oleic acid. Other predominant fats include palmitic acid and linoleic acid.
>> The saturated fat content amounts to 16% of the total fat in a single serving of avocado while containing zero cholesterol.
>> On a weight basis, avocados have 35% more potassium (485 mg/100 g) than bananas (358 mg/100 g). >> They are rich in folic acid and vitamin K, and are good dietary sources of vitamin B6,vitamin C, vitamin E and pantothenic acid.
>> Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
1 Maintain a healthy heart
Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.
2 Lower cholesterol levels
Avocados are rich in a compound called 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 17% decrease in total blood cholesterol levels, a 22% decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11% increase in HDL (good cholesterol) levels.
3 Control blood pressure
Avocados are also a great source of potassium, which helps in controlling blood pressure levels.
4 Anti-Inflammatory properties
Phytonutrient compound 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.
5 Promote eye health
Avocado is an excellent source of carotenoid lutein, which is known to help protect against age-related macular degeneration and cataracts.
6 Regulate the blood sugar levels
The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.
7 Prevent birth defects
Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
8 Reduce stroke risk
The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not.9 Protect against cancer
Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.
10 Fight free radicals
Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.
11 Anti-aging properties
Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boost immune systems, slow aging process, and encourage a healthy nervous system.
12 Cure bad breath
Avocados are one of the best natural mouthwash and bad breath remedies. It cleanses the intestines which is one of the causes of coated tongue and bad breath.
13 Increase nutrient absorption
Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed 5 times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.
14 Skin Care
The 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.
15 Weight gain
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 a 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.
Caution
Some people have allergic reactions to avocado. Avocado leaves, bark, skin, or pit are documented to be harmful to animals; cats, dogs, cattle, goats, rabbits, rats, guinea pigs, birds, fish, and horses can be severely harmed or even killed when they consume them.
| Calories 160 % Daily Value* |
| *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Source: Fijix Health Solutions
fijixhealthsolutions@yahoo.com
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