Avocado Health Benefits, Nutrition, Calories,
Avocados are said to be one of nature's perfect foods because of their health benefits and nutritional content. Avocados contain 60% more potassium than bananas and studies show that diets high in potassium can reduce the risk of hypertension and possibly stroke. Avocados are also rich in B vitamins, as well as vitamin E and vitamin K, all of which are essential for a healthy body. In addition, avocados are known to help lower blood cholesterol, reduce the risks of heart disease, and help prevent osteoarthritis and rheumatoid arthritis, among other things.
All the health benefits and nutritional value of avocados make avocados one super food deserving to be included in our daily diet.
Health Benefits of Avocados
• Avocados can help lower cholesterol levels and reduce the risk of heart disease - According to the American Heart Association, mono and polyunsaturated fats ("good" fats), when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide "good" fats. Avocados contribute good fats to one's diet, providing 3g of monounsaturated and 0.5g polyunsaturated fat per 1 oz. serving. Folate in avocados is also good for a healthy heart.
• Avocados can reduce the risk of hypertension and possibly stroke - Avocado is a good source of potassium. In fact avocados contain 60% more potassium than bananas. Studies show that diets high in potassium can help lower the risk of hypertension and possibly stroke.
• Avocados can help people with diabetes - Avocados have healthy fats which contain an essential hormone known asadiponectin which helps to speed up the absorption of glucose, and helps to regulate the blood sugar levels.
• Avocados can help prevent osteoarthritis and rheumatoid arthritis - Avocados are rich in antioxidants. Antioxidants are essential for helping reduce the inflammation associated with arthritis.
• Avocados can help reduce the risk of cancer - Studies show that certain toxin found in avocados can kill cancer cells. Although more studies have to done, scientists believe that the toxin can help prevent or reduce the risk of breast cancer. Avocados are also high in potassium which help prevent or reduce the risk of cancer.
• Avocados can help in weight loss - The high fat content in avocados gives you a faster feeling of being full and this helps reduce overeating. Recent studies also show that calories are not the only factor in reducing weight. The timing of both consumption and exercise is also important.
Nutritional Value - Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They have a good amount of B vitamins and especially vitamin E, but less vitamin C compared to other fruits. They are also good for fiber and potassium. The potassium and fiber content in avocado is among the highest for fruits. They also supply a little of other minerals like phosphorus, magnesium and zinc. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
So there you go... Avocados are good for you!
Avocado Fruit Salad
1 1/2 tablespoons olive oil
2 tablespoons raspberry vinegar
1 teaspoons lime peel, grated
1 tablespoons fresh lime juice
1 tablespoons fresh basil leaves, chopped
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
One 10-ounce package mixed baby greens
4 kiwis, peeled and sliced in half rounds
4 grapefruits, sectioned
2 cups strawberries, sliced
2 star fruits, sliced
1/2 ripe avocado, sliced
To make the salad dressing, whisk together all the ingredients from olive oil to black pepper in a small bowl. Set aside.
Combine the remaining ingredients, excluding the avocado, in a large bowl. Drizzle with dressing, tossing to coat. Place the avocado slices on top and serve immediately.