Avocados
are pear shaped fruits of Central American origin. Unlike most other fruits,
they feature high fat content and have more calories. Nonetheless, they are
among the popular fruits having a good nutritional profile and health
benefiting properties.
Botanically,
the fruit belongs to the family of Lauraceae, the family that also includes
some unusual members like bay laurel, cinnamon, etc. Scientific name is Persea
Americana.
The
avocado is a rather unique type of fruit. Most fruit consists primarily of
carbohydrate, while avocado is high in healthy fats. Because of its high
nutrient value this fruit is added to all sorts of dishes due to its good
flavor and rich texture.
There
are many kinds of avocados, and the shape (from the pear shaped to round) and
color (from green to black) can vary between them. They can also weigh anywhere
from 8 ounces (220 grams) to 3 pounds (1.4 kg).
Here
are some of the most abundant nutrients, in a single 3.5 ounce (100 gram)
serving:
Vitamin
K: 26% of the RDA.
Folate:
20% of the RDA.
Vitamin
C: 17% of the RDA.
Potassium:
14% of the RDA.
Vitamin
B5: 14% of the RDA.
Vitamin
B6: 13% of the RDA.
Vitamin
E: 10% of the RDA.
Then it
contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc,
Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
They Contain More
Potassium than Bananas
Potassium
is a nutrient that most people aren’t getting enough of. This nutrient helps
maintain electrical gradients in the body’s cells and serves various important
functions. Avocados are actually very high in potassium… with a 100 gram (3.5
ounce) serving contains 14% of the RDA, compared to 10% in bananas, which are a
typical high potassium food. Several studies show that having a high potassium
intake is linked to reduced blood pressure, a major risk factor for heart
attacks, strokes and kidney failure.
Avocados Are
Loaded With Fiber
Fiber
is another nutrient found in relatively large amounts in avocado. Fiber is
indigestible plant matter that can contribute to weight loss, reduce blood
sugar spikes and is strongly linked to a lower risk of many diseases. A
distinction is often made between soluble and insoluble fiber. Soluble fiber is
known to be able to feed the friendly gut bacteria in the intestine, which are
very important for the optimal function of our bodies. A 100 gram (3.5 ounce)
serving of avocado contains 7 grams of fiber, which is 27% of the recommended
daily amount. About 25% of the fiber in an avocado are soluble, while 75% is
insoluble.
Eating Avocados
Can Lower Cholesterol and Triglyceride Levels
Heart
disease is the most common cause of death in the world. It is known that
several blood markers are linked to an increased risk. This includes
cholesterol, triglycerides, inflammatory markers, blood pressure and various
others. The effects of avocado on some of these risk factors have been studied
in 8 human controlled trials. These are studies where people are split into
groups… one group is instructed to eat avocados, while the other is not. Then
researchers see what happens to their blood markers over time.
These studies have shown that avocados can:
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
Avocados Are
Loaded With Powerful Antioxidants That Can Protect the Eyes
Not
only do avocados increase antioxidant absorption from other foods, they are
also high in antioxidants themselves. This includes nutrients called Lutein and
Zeaxanthin, which are incredibly important for eye health. Studies show that
these nutrients are linked to a drastically reduced risk of cataracts and
macular degeneration, which are common in the elderly. Therefore, eating
avocados should have benefits for eye health over the long term.
Avocado Helps in Preventing
Cancer
Avocados
have been shown to offer significant protection against breast cancer because
it contains a concentrated amount of carotenoids. It also helps the body absorb
carotenoids from carotenoid-rich vegetables due to its fat content.
In a
laboratory study published in the Journal of Nutritional Biochemistry, an
extract of avocado containing these carotenoids and tocopherols inhibited the
growth of both androgen-dependent and androgen-independent prostate cancer
cells.
A study
published in the Journal of Nutrition stated that consuming carotenoid-rich
foods along with monounsaturated fat-rich avocados can enhance the
bioavailability of these nutrients. Not only did adding avocado to a salad or
to salsa greatly increase study participants’ absorption of carotenoids from
these foods, but the improvement in carotenoid availability occurred even when
a very small amount was used – as little as 2 ounces per serving.
Regulating blood
sugar
According
to Reader’s Digest, avocados’ high levels of monounsaturated fats can help stop
insulin resistance, which helps to regulate blood sugar levels. Furthermore,
the soluble fiber in avocados can help keep blood sugar levels steady. In
comparison to other fruits, the low carb and sugar levels in avocados also help
maintain blood sugar.
Immune system
Glutathione
is a powerful antioxidant associated with immune system health. A 2000 report
in the journal Proceedings of the Nutrition Society stated, “The immune system
works best if the lymphoid cells have a delicately balanced intermediate level
of glutathione.” Avocados are a good source of this substance, according to the
American National University.
Pregnancy and
preventing birth defects
According
to the California Avocado Commission, avocados are a great choice for
moms-to-be. Avocados contain a significant amount of folic acid, which is
essential to preventing birth defects like spina bifida and neural tube
defects.
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.
Anti-aging
properties
Being
rich in antioxidants, avocado is beneficial in preventing aging symptoms. The
glutathione in avocado may boost immune systems, slows the aging process, and
encourages a healthy nervous system.
Cure bad breath
Avocados
are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine,
which is the real cause of coated tongue and bad breath.
Nick and peel method
The
method you use to peel an avocado can make a difference to your health.
Research has shown that the greatest concentration of carotenoids in avocado
occurs in the dark green flesh that lies just beneath the skin. You don't want
to slice into that dark green portion any more than necessary when you are
peeling an avocado. For this reason, the best method is what the California
Avocado Commission has called the "nick and peel" method. In this
method, you actually end up peeling the avocado with your hands in the same way
that you would peel a banana.
The first step in the nick-and-peel method is to
cut into the avocado lengthwise, producing two long avocado halves that are
still connected in the middle by the seed. Next, you take hold of both halves
and twist them in opposite directions until they naturally separate. At this
point, remove the seed and cut each of the halves lengthwise to produce long
quartered sections of the avocado. You can use your thumb and index finger to
grip the edge of the skin on each quarter and peel it off, just as you would do
with a banana skin. The final result is a peeled avocado that contains most of
that dark green outermost flesh so rich in carotenoid antioxidants!
Avocado
despite its dark green skin and largely greenish inner pulp is now known to
contain a spectacular array of carotenoids. Researchers believe that avocado's
amazing carotenoid diversity is a key factor in the anti-inflammatory
properties of this vegetable. The list of carotenoids found in avocado includes
well-known carotenoids like beta-carotene, alpha-carotene and lutein, but also
many lesser known carotenoids including neochrome, neoxanthin,
chrysanthemaxanthin, beta-Cryptoxanthin, zeaxanthin, and violaxanthin.
How Much Avocado Can a Diabetic Eat?
If you
have diabetes, you know that food plays a big role in controlling your blood
sugar levels. Carbohydrate--containing foods, which include sugar, sweets,
sugary drinks, grains, starchy vegetables, fruits and some dairy, are converted
to sugar during the digestion process and therefore contribute to raising your
blood sugar levels after eating. A high--carb intake will result in high blood
sugar levels.
Nutrition Facts
The
nutrition facts for avocado depend on its size. For example, a whole California
avocado provides about 227 calories, 11.8 grams of carbohydrates and 9.2 grams
of fiber, while a Florida avocado is larger and contains 365 calories, 23.8
grams of carbohydrates and 17.0 grams of fiber. With diabetes, carbohydrates
elevate your blood sugar levels, but only the starch and sugar part of the
total carbohydrates, not the fiber.
Available
Carbohydrate and Diabetes
To
better estimate the effect of avocado on your blood sugar levels, you can
calculate their available carbohydrate content by subtracting fiber from the
total carbs. In the case of a California avocado, you get 2.6 grams of
available carbohydrates, while a Florida avocado contains 6.8 grams of
available carbohydrates because of its larger size. Usually, diabetics are
recommended to limit their carb intake to 45 grams to 60 grams per meal. The
avocado contains very small amounts of available carbohydrates and are not
problematic for diabetes control, even if you eat a whole, large avocado.
Adding Avocados to Your Diet
Avocados
are an extremely versatile fruit! Whether eaten alone, added to meals or
included as an ingredient in a variety of recipes, avocados are a great way to
add flavor, productivity and nutrients to your plate. Try avocados in the
following ways:
- Add a serving to a salad, soup or sandwich
- Serve guacamole as a dip for whole grain chips, crackers or vegetables
- Include avocados with breakfast by adding to an omelet, blending into a smoothie or spreading on.
- Whole grain toast
- Avocados can be used as a fat replacement when baking
This
fruits are much helpful in regular diet and we need to preserve them in a cool
place.
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