Avocados
are a nutrient - dense, versatile fruit.
Avocados act as a “nutrient booster” by helping the body to better absorb nutrients
from the foods.
One-fifth of a medium avocado (1 oz. serving) has 50 calories
and contributes nearly 20 vitamins and minerals, making it a nutrient-dense choice.
are a nutrient - dense, versatile fruit.
Avocados act as a “nutrient booster” by helping the body to better absorb nutrients
from the foods.
One-fifth of a medium avocado (1 oz. serving) has 50 calories
and contributes nearly 20 vitamins and minerals, making it a nutrient-dense choice.
Avocado – The Miracle Fruit
http://www.healthyfoodstar.com/tag/avocado-the-miracle-fruit/
Fatty protein, fatty acids, vitamins and minerals, they are in a fruit: avocado. Eating him is just like having an entire meal from different types of food, and this is just one of the countless health benefits of avocados. Not yet familiar with the health benefits and rich in protein (4.02 g, compared to Apple which has 0.47 grams), fiber (13.5 grams) and antioxidants it contains.
Avocados contain a lot of potassium and sodium along with your intake through salt protects arteries from damage. The salt we consume in large quantities is a risk for heart and cardiovascular system, and intake of avocado that risk is eliminated to a great extent.
Folic acid is an avocado represents 23% of daily needs and plays a major role in protecting the heart, and in pregnant women is very important because it prevents the baby to get any anomalies.
Another strong argument for eating avocados are fatty acids. These are the same as those in olive oil, are the healthiest fats known to science that prevent breast cancer and heart disease. If your cholesterol is a problem, avocado is the answer.
Dietary consumption of avocados is also beneficial to the eyes because the fruit also contains lutein, one of over 600 carotenoids (natural pigments). This substance prevents cataracts and macular degeneration.
With Avocado to Lower Weight
Health benefits of avocados are well known, but very few people know that avocados can help you in your diet. Although avocado is “fat” fruit, it is useful in weight loss.
Thanks to monounsaturated fats include avocado, it helps to have sated your stomach and reduces the temptation of eating chocolate and sweets. Besides avocados prevent diseases caused by lack of vitamins or minerals, which often occur with unbalanced diets.
Still not exaggerate, 125 grams of avocado contains 200 calories, more than other fruits and vegetables, but less than fried potatoes, cookies and other sweets.
http://www.healthyfoodstar.com/tag/avocado-the-miracle-fruit/
Fatty protein, fatty acids, vitamins and minerals, they are in a fruit: avocado. Eating him is just like having an entire meal from different types of food, and this is just one of the countless health benefits of avocados. Not yet familiar with the health benefits and rich in protein (4.02 g, compared to Apple which has 0.47 grams), fiber (13.5 grams) and antioxidants it contains.
Avocados contain a lot of potassium and sodium along with your intake through salt protects arteries from damage. The salt we consume in large quantities is a risk for heart and cardiovascular system, and intake of avocado that risk is eliminated to a great extent.
Folic acid is an avocado represents 23% of daily needs and plays a major role in protecting the heart, and in pregnant women is very important because it prevents the baby to get any anomalies.
Another strong argument for eating avocados are fatty acids. These are the same as those in olive oil, are the healthiest fats known to science that prevent breast cancer and heart disease. If your cholesterol is a problem, avocado is the answer.
Dietary consumption of avocados is also beneficial to the eyes because the fruit also contains lutein, one of over 600 carotenoids (natural pigments). This substance prevents cataracts and macular degeneration.
With Avocado to Lower Weight
Health benefits of avocados are well known, but very few people know that avocados can help you in your diet. Although avocado is “fat” fruit, it is useful in weight loss.
Thanks to monounsaturated fats include avocado, it helps to have sated your stomach and reduces the temptation of eating chocolate and sweets. Besides avocados prevent diseases caused by lack of vitamins or minerals, which often occur with unbalanced diets.
Still not exaggerate, 125 grams of avocado contains 200 calories, more than other fruits and vegetables, but less than fried potatoes, cookies and other sweets.
Nutritional Benefits of Avocados
http://www.healthyfoodstar.com/tag/avocado-the-miracle-fruit/
Avocados belong to the family of fruits like cinnamon & camphor, believed to be originated in Mexico. They are rich source of calories and vitamins. Avocados belong to the family of fruits like cinnamon & camphor, believed to be originated in Mexico. They derived their names from the Aztech or Nahuatl word ‘ahuacatl‘, meaning ‘testicle‘, a reference to the shape of the fruit.
Avocados are high in protein and fiber content. They are rich source of calories and vitamins too. High fat content of the avocados make them an ideal substitute for the meat in sandwiches and salads and thus they are a good teat for the vegetarians. It is also popular in chicken dishes and as a spread on toast, served with salt and pepper.
Avocados are one of the healthiest foods in the planet because they contain in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium. Avocados also contain fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness. Avocados fat content is of monostaurated variety which is good for health.
Avocados nutrition has the following health benefits.• HeartVitamin B6, Folic acid, vitamin E, glutathione, and monounsaturated fat present in avocados help in reducing the levels of homocysteine and create a healthy heart.
• Cholesterol / Beta-sitosterol in avocados make them ideal diet to be used for reducing the cholesterol levels in the human blood.
• Blood pressure / Avocados are a great source of potassium which helps in reducing the blood pressure.
• Anti-inflammation / 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.
• Eyes / Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.
• Blood sugar / The monounsaturated (good) fats in avocados can reverse insulin resistance which helps to regulate blood sugar levels. Avocados also contain soluble fiber which keeps a steady blood sugar levels.
• Birth defects / The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
• Stroke / High folate levels in the fruit are responsible for the lower risk of the incidence of heart stroke.
Benefits of Avocados
• Cancer / The oleic acid in avocado is effective in preventing breast cancer. Avocados benefit are also known to inhibit the growth of prostate cancer.
• Anti-aging / The glutathione and antioxidants in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
• Free radicals / Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.
• Bad breath / Avocados cleanses intestine which is the real cause of coated tongue and bad breath.
• Skin / 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.
• Weight / Avocados help in gaining weight owing to the high amount of calories in it.
• Fats / Avocados contain the healthy fats, HDL which prevents body from the damages of free radicals.
• Carotenoids / Avocadoes contain diverse range of cartenoids including the better known ones such as beta-carotene, alpha-carotene and lutein, with also the lesser known varieties such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin.
Avocados have high vitamin A content which is good for protecting the eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system.
• Liver protection / Avocados help in preventing the liver against the damage caused by D Galactosamine.
http://www.healthyfoodstar.com/tag/avocado-the-miracle-fruit/
Avocados belong to the family of fruits like cinnamon & camphor, believed to be originated in Mexico. They are rich source of calories and vitamins. Avocados belong to the family of fruits like cinnamon & camphor, believed to be originated in Mexico. They derived their names from the Aztech or Nahuatl word ‘ahuacatl‘, meaning ‘testicle‘, a reference to the shape of the fruit.
Avocados are high in protein and fiber content. They are rich source of calories and vitamins too. High fat content of the avocados make them an ideal substitute for the meat in sandwiches and salads and thus they are a good teat for the vegetarians. It is also popular in chicken dishes and as a spread on toast, served with salt and pepper.
Avocados are one of the healthiest foods in the planet because they contain in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium. Avocados also contain fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness. Avocados fat content is of monostaurated variety which is good for health.
Avocados nutrition has the following health benefits.• HeartVitamin B6, Folic acid, vitamin E, glutathione, and monounsaturated fat present in avocados help in reducing the levels of homocysteine and create a healthy heart.
• Cholesterol / Beta-sitosterol in avocados make them ideal diet to be used for reducing the cholesterol levels in the human blood.
• Blood pressure / Avocados are a great source of potassium which helps in reducing the blood pressure.
• Anti-inflammation / 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.
• Eyes / Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.
• Blood sugar / The monounsaturated (good) fats in avocados can reverse insulin resistance which helps to regulate blood sugar levels. Avocados also contain soluble fiber which keeps a steady blood sugar levels.
• Birth defects / The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
• Stroke / High folate levels in the fruit are responsible for the lower risk of the incidence of heart stroke.
Benefits of Avocados
• Cancer / The oleic acid in avocado is effective in preventing breast cancer. Avocados benefit are also known to inhibit the growth of prostate cancer.
• Anti-aging / The glutathione and antioxidants in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
• Free radicals / Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.
• Bad breath / Avocados cleanses intestine which is the real cause of coated tongue and bad breath.
• Skin / 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.
• Weight / Avocados help in gaining weight owing to the high amount of calories in it.
• Fats / Avocados contain the healthy fats, HDL which prevents body from the damages of free radicals.
• Carotenoids / Avocadoes contain diverse range of cartenoids including the better known ones such as beta-carotene, alpha-carotene and lutein, with also the lesser known varieties such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin.
Avocados have high vitamin A content which is good for protecting the eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system.
• Liver protection / Avocados help in preventing the liver against the damage caused by D Galactosamine.
Is Avocado a Fruit or Vegatable?
http://www.onlyfoods.net/avocado.html
Avocado, also known as alligator pear, is an edible fruit often eaten raw or added to various recipes in numerous cuisines. The tree, originating from Central Mexico, belongs to the Lauraceae flowering plant family.
Scientific NameIts scientific name is Persea americana.
Avocado
Other names:
In Spanish: Aguacate
In Italian: Avocado
In Chinese: Alligator Pear
In Urdu: Magar Nashpati
In Hindi: Makhan Phal
In Tamil: Veṇṇey, Vennai Pazham
In Telugu: Avekāḍō Paṇḍu
In Bengali: Kulnashpati
In Marathi: Alpukat
In Kannada: Benne-Hannu
In Malayalam: Aathachakka
Description
Shape: Oval or round , almost resembling a pear
Size: It is 3 to 13 inches long and 6 inches wide.
Color: The skin can be yellowish green, dark green, reddish purple or blackish purple and occasionally covered with tiny yellow speckles [3]. It tends to turn darker as the fruit ripens. The flesh immediately underneath the skin can be bright green, with the rest of the flesh ranging from pale to rich yellow in color.
Texture: The skin can be pebbled or smooth, dull or glossy, leathery or thin, granular or pliable and brittle [3] while the flesh has a soft smooth buttery texture.
Flavor and Taste: The mildly sweet fruit has a bland yet nutty flavor.
Seed: The shape of the only seed can be round, oblate, conical or ovoid.
Where does avocado tree grow?Apart from Mexico, the trees grow in other tropical and subtropical regions with their range of distribution including United States, Caribbean Islands, India, Italy, Egypt, Spain, Africa and Mauritius [3].
Common Avocado Varieties
Nutrition Facts
The nutritional value for 100 grams of raw avocados is given below [5,6]:
NutrientsAmounts (RDA)Carbohydrates8.53 g- Dietary fiber6.7 g- Sugars0.66 gFat14.66 g- monounsaturated9.80 g- polyunsaturated1.82 g- saturated2.13 gWater73.23 gProtein2 gVitamin A equiv.7 μg (1%)- lutein and zeaxanthin271 μg- beta-carotene62 μg (1%)Biotin3.60 mcg (1.75%)Choline14.20 mg (4.88%)Folate (vitamin B9)81 μg (20%)Vitamin B60.257 mg (20%)Pantothenic acid (B5)1.389 mg (28%)Niacin (vitamin B3)1.738 mg (12%)Riboflavin (vitamin B2)0.13 mg (11%)Thiamine (vitamin B1)0.067 mg (6%)Vitamin K21 μg (20%)Vitamin E2.07 mg (14%)Vitamin C10 mg (12%)Manganese0.142 mg (7%)Magnesium29 mg (8%)Iron0.55 mg (4%)Calcium12 mg (1%)Potassium485 mg (10%)Phosphorus52 mg (7%)Zinc0.64 mg (7%)Copper0.19 mg (14%)Iodine2 mcg (1.95%)Selenium0.397 mcg (0.83%)Sodium7 mg (0%)Fluoride7 µgHow many calories are there in avocado?
Quantity Calories100 grams1601 medium sized fruit (around 150 gm)240
Health Benefits
Prevents heart and coronary artery diseases:
Its rich folic acid and vitamin B6 contents help to regulate the homocysteine levels, thus preventing various heart diseases. Increased homocysteine levels are often associated with higher risks of certain heart disorders [7]. It is also rich in mono-unsaturated fatty acids (palmitoleic and oleic acids) and omega-6 poly-unsaturated fatty acid (linoleic acid) that reduce the risk of stroke and coronary artery diseases by lowering the LDL (bad cholesterol) levels and increasing the HDL (good cholesterol) levels, favoring a healthy lipid profile [26]. Other nutrients like vitamin E, monounsaturated fat and glutathione present in the fruit also help to maintain heart health, while the potassium in it is good for maintaining proper heart rate.
Anti-inflammatory effects: The phytosterols (beta-sitosterol, stigmasterol), carotenoid antioxidants (lutein, neoxanthin, beta-carotene), omega-3 fatty acids and polyhydroxylated fatty alcohols found in the fruit contribute to its anti-inflammatory effects. It helps to reduce the risks of degenerative and inflammatory diseases likerheumatoid arthritis and osteoarthritis [27]
Controls blood pressure: Hundred grams of the fruit provides around 10% of the daily recommended amount of potassium, thus helping regulate the blood pressure and fighting the negative effects of sodium [26].
Rich source of dietary fibers: Being an excellent source of soluble as well as insoluble dietary fibers, the fruit provides about 18% of the daily recommended fiber intake. This helps to prevent constipation while lowering the blood cholesterol levels. The fibers also protect and promote the mucus layer growth in the stomach, preventing or relieving stomach ulcers.
Regulates blood sugar: The monounsaturated fats in it help to regulate blood sugar levels by reversing the insulin resistance. Its soluble fiber content is also beneficial for maintaining proper blood sugar levels.
Anti-aging properties: Its vitamin E and C contents along with the carotenoids protect the skin from sunlight while maintaining skin’s elasticity and firmness. Other compounds such as lutein, cryptoxanthin, alpha and beta carotenes fight against free radicals, preventing wrinkles and other signs of aging [26].
Cancer prevention: Researches show its anti-cancer effects to be related to its antioxidant and anti-inflammatory properties [27]. The oleic acid in it is beneficial for preventing breast cancer [7] while it also reduces the risks of prostate and skin cancer.
Prevents birth defects: One cup of the fruit provides around 23% of the RDV of folate which is essential for preventing neural tube defects such as spina bifida.
Beneficial for eyes: It contains the antioxidant carotenoid leutein which protects the eyes from damage caused by oxidative stress, reducing the chances of poor vision, macular degeneration and cataracts [28].
Beneficial for skin: Being rich in vitamin A, it helps to get rid of dead skin cells while its glutamine amino acid content cleanses the skin, protecting it against harmful environmental factors [29].
Oral health: It fights bad breath and prevents coated tongue by cleansing the intestines.
Rich source of Nutrients:Apart from vitamins B6, C and E, it contains high amounts of vitamins A and K. Vitamin K promotes platelet production that helps blood to clot, thus reducing gastric ulcer bleeding [36] to speed up the healing process. Magnesium helps to maintain proper cardiac and bone health while manganese acts as a co-factor for superoxide dismutase, an important antioxidant enzyme. Both copper and iron are essential for RBC production. The mineral content is beneficial for the nervous system as well [10].
Better nutrient absorption: Eating avocados with meals enables the body to better absorb the nutrients (especially carotenoids) [27] from other foods.
Helps to gain and lose weight: It is a good source of calories (3,500 calories in one pound fruit) that helps to gain weight within a short time. Its fiber and fat content also help in weight loss by promoting a feeling of fullness which helps to eat less [30].
http://www.onlyfoods.net/avocado.html
Avocado, also known as alligator pear, is an edible fruit often eaten raw or added to various recipes in numerous cuisines. The tree, originating from Central Mexico, belongs to the Lauraceae flowering plant family.
Scientific NameIts scientific name is Persea americana.
Avocado
Other names:
In Spanish: Aguacate
In Italian: Avocado
In Chinese: Alligator Pear
In Urdu: Magar Nashpati
In Hindi: Makhan Phal
In Tamil: Veṇṇey, Vennai Pazham
In Telugu: Avekāḍō Paṇḍu
In Bengali: Kulnashpati
In Marathi: Alpukat
In Kannada: Benne-Hannu
In Malayalam: Aathachakka
Description
Shape: Oval or round , almost resembling a pear
Size: It is 3 to 13 inches long and 6 inches wide.
Color: The skin can be yellowish green, dark green, reddish purple or blackish purple and occasionally covered with tiny yellow speckles [3]. It tends to turn darker as the fruit ripens. The flesh immediately underneath the skin can be bright green, with the rest of the flesh ranging from pale to rich yellow in color.
Texture: The skin can be pebbled or smooth, dull or glossy, leathery or thin, granular or pliable and brittle [3] while the flesh has a soft smooth buttery texture.
Flavor and Taste: The mildly sweet fruit has a bland yet nutty flavor.
Seed: The shape of the only seed can be round, oblate, conical or ovoid.
Where does avocado tree grow?Apart from Mexico, the trees grow in other tropical and subtropical regions with their range of distribution including United States, Caribbean Islands, India, Italy, Egypt, Spain, Africa and Mauritius [3].
Common Avocado Varieties
- Lula
- Hass/Haas [4]
- Reed
- Gwen
- Pinkerton
- Choquette [4]
Nutrition Facts
The nutritional value for 100 grams of raw avocados is given below [5,6]:
NutrientsAmounts (RDA)Carbohydrates8.53 g- Dietary fiber6.7 g- Sugars0.66 gFat14.66 g- monounsaturated9.80 g- polyunsaturated1.82 g- saturated2.13 gWater73.23 gProtein2 gVitamin A equiv.7 μg (1%)- lutein and zeaxanthin271 μg- beta-carotene62 μg (1%)Biotin3.60 mcg (1.75%)Choline14.20 mg (4.88%)Folate (vitamin B9)81 μg (20%)Vitamin B60.257 mg (20%)Pantothenic acid (B5)1.389 mg (28%)Niacin (vitamin B3)1.738 mg (12%)Riboflavin (vitamin B2)0.13 mg (11%)Thiamine (vitamin B1)0.067 mg (6%)Vitamin K21 μg (20%)Vitamin E2.07 mg (14%)Vitamin C10 mg (12%)Manganese0.142 mg (7%)Magnesium29 mg (8%)Iron0.55 mg (4%)Calcium12 mg (1%)Potassium485 mg (10%)Phosphorus52 mg (7%)Zinc0.64 mg (7%)Copper0.19 mg (14%)Iodine2 mcg (1.95%)Selenium0.397 mcg (0.83%)Sodium7 mg (0%)Fluoride7 µgHow many calories are there in avocado?
Quantity Calories100 grams1601 medium sized fruit (around 150 gm)240
Health Benefits
Prevents heart and coronary artery diseases:
Its rich folic acid and vitamin B6 contents help to regulate the homocysteine levels, thus preventing various heart diseases. Increased homocysteine levels are often associated with higher risks of certain heart disorders [7]. It is also rich in mono-unsaturated fatty acids (palmitoleic and oleic acids) and omega-6 poly-unsaturated fatty acid (linoleic acid) that reduce the risk of stroke and coronary artery diseases by lowering the LDL (bad cholesterol) levels and increasing the HDL (good cholesterol) levels, favoring a healthy lipid profile [26]. Other nutrients like vitamin E, monounsaturated fat and glutathione present in the fruit also help to maintain heart health, while the potassium in it is good for maintaining proper heart rate.
Anti-inflammatory effects: The phytosterols (beta-sitosterol, stigmasterol), carotenoid antioxidants (lutein, neoxanthin, beta-carotene), omega-3 fatty acids and polyhydroxylated fatty alcohols found in the fruit contribute to its anti-inflammatory effects. It helps to reduce the risks of degenerative and inflammatory diseases likerheumatoid arthritis and osteoarthritis [27]
Controls blood pressure: Hundred grams of the fruit provides around 10% of the daily recommended amount of potassium, thus helping regulate the blood pressure and fighting the negative effects of sodium [26].
Rich source of dietary fibers: Being an excellent source of soluble as well as insoluble dietary fibers, the fruit provides about 18% of the daily recommended fiber intake. This helps to prevent constipation while lowering the blood cholesterol levels. The fibers also protect and promote the mucus layer growth in the stomach, preventing or relieving stomach ulcers.
Regulates blood sugar: The monounsaturated fats in it help to regulate blood sugar levels by reversing the insulin resistance. Its soluble fiber content is also beneficial for maintaining proper blood sugar levels.
Anti-aging properties: Its vitamin E and C contents along with the carotenoids protect the skin from sunlight while maintaining skin’s elasticity and firmness. Other compounds such as lutein, cryptoxanthin, alpha and beta carotenes fight against free radicals, preventing wrinkles and other signs of aging [26].
Cancer prevention: Researches show its anti-cancer effects to be related to its antioxidant and anti-inflammatory properties [27]. The oleic acid in it is beneficial for preventing breast cancer [7] while it also reduces the risks of prostate and skin cancer.
Prevents birth defects: One cup of the fruit provides around 23% of the RDV of folate which is essential for preventing neural tube defects such as spina bifida.
Beneficial for eyes: It contains the antioxidant carotenoid leutein which protects the eyes from damage caused by oxidative stress, reducing the chances of poor vision, macular degeneration and cataracts [28].
Beneficial for skin: Being rich in vitamin A, it helps to get rid of dead skin cells while its glutamine amino acid content cleanses the skin, protecting it against harmful environmental factors [29].
Oral health: It fights bad breath and prevents coated tongue by cleansing the intestines.
Rich source of Nutrients:Apart from vitamins B6, C and E, it contains high amounts of vitamins A and K. Vitamin K promotes platelet production that helps blood to clot, thus reducing gastric ulcer bleeding [36] to speed up the healing process. Magnesium helps to maintain proper cardiac and bone health while manganese acts as a co-factor for superoxide dismutase, an important antioxidant enzyme. Both copper and iron are essential for RBC production. The mineral content is beneficial for the nervous system as well [10].
Better nutrient absorption: Eating avocados with meals enables the body to better absorb the nutrients (especially carotenoids) [27] from other foods.
Helps to gain and lose weight: It is a good source of calories (3,500 calories in one pound fruit) that helps to gain weight within a short time. Its fiber and fat content also help in weight loss by promoting a feeling of fullness which helps to eat less [30].
Mango Man's Avocado Supreme Salad Recipe
http://articles.mercola.com/sites/articles/archive/2015/09/27/mango-man-avocado-
supreme-salad-recipe.aspx_
http://articles.mercola.com/sites/articles/archive/2015/09/27/mango-man-avocado-
supreme-salad-recipe.aspx_
