Avocados

 

Avocado is one of the world’s most perfect foods.

The avocado is believed to have originated in Puebla, Mexico. The oldest evidence of the avocado was found in a cave in Puebla, Mexico and dates back to around 10,000 BC.

Native to Mexico and Central America, the avocado is classified in the same family as camphor and cinnamon. An avocado is botanically, a large berry that grows on a tree that can reach 6 feet tall. Just like a banana, the avocado ripens 1-2 weeks after being picked.

Avocados are often referred to as the healthiest food due to its impressive nutritional value.

An avocado contains these vitamins and minerals:

• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B9
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Iron
• Magnesium
• Manganese
• Phosphorus
• Sodium
• Zinc

• An avocado contains more potassium than a banana. Avocados have 14% and a banana contains 10% potassium.

• Folate for your hearts health. Avocados have 23% folate which lowers incidences of heart disease. Vitamin E, monounsaturated fats and glutathione are also good for the heart. Folate can lower the risks of having a stroke.

• Folate is also essential in the prevention of birth defects such as spina bifida and neural tube defect.

• Eating avocados help our body’s absorb 5 times the amount of carotenoids (lycopene and beta carotene).

• Eye Heath- Avocados contain more carotenoid lutein than any other fruit, protecting against macular degeneration and cataracts.

• High in beta-sitosterol, avocados lower bad cholesterol by 22%, raises good cholesterol by 11% and also lowers blood triglycerides by 20%.

• Studies show high oleic acid prevents breast cancer, inhibits tumor growth in prostate cancer and seeks out precancerous and oral cancer cells and destroys them.

• Avocados are high in fiber and will help you feel fuller longer, potentially helping with weight loss. High fiber helps metabolic health and steadies blood sugar.

• Avocado extract paired with soybean oil (non gmo) can reduce the symptoms of arthritis.

• Pholyphenols and flavonoids within avocados have anti-inflammatory properties.

• Avocados cleanse the intestines, relieving bad breath.

• Avocado oil greatly nourishes the skin and is a beneficial treatment for psoriasis and other skin irritations.

• Avocados contain an antioxidant called glutathione that prevents heart disease, cancer and slows the signs of aging.

• Glutathione also fights free radicals.

Our blood and cells carry oxygen all throughout our bodies. When we are exposed to environmental pollutants, these toxins change the oxygen in our mitochondria into free radicals, destroying our cells and DNA. This damage creates chronic illnesses. Researchers from the Federation of American Society for Experimental Biology have found glutathione in avocados can be absorbed into our mitochondria and then neutralize the free radicals.

Health Benefits

(1) HEALTHY BRAIN: Dr. Daniel Amen, author of Change Your Brain, Change Your Life considers Avocados as one of the top brain-healthy foods that can help prevent Alzheimer's disease. The folate in avocado contributes to preventing the formation of brain tangles that are considered a factor for Alzheimer's. Avocados combine brain healthy omega-3 fatty acids with natural vitamin E, which has been clinically proven to prevent Alzheimer's disease from progressing and even reversing it in its earliest stages

(2) HEALTHY HEART: Avocados are extremely helpful when it comes to maintaining a hale and hearty heart. They are rich in folate – an ingredient essential for a healthy, problem free heart. One cup is enough to satisfy your body’s 23% of the daily folate requirement alone. Avocados are rich in monounsaturated fats that boost heart health and help lower blood pressure. Avocado monounsaturated fats contain the phytonutrient beta-sitosterol, which was clinically proven to lower LDL and triglyceride blood levels while raising HDL. Avocados' vitamin B6 and the natural folic acid from their high amount of folate help regulate homocysteine, which if high is a harbinger of bad heart health.

Avocados are a rich source of glutathione, an antioxidant important in preventing ageing, cancers, and heart disorders. Furthermore, the abundance of vitamin E makes it an amazing ingredient to keep numerous health issues bay. The natural vitamin E and the master antioxidant glutathione in a base of avocado's monounsaturated fat's oleic acid are also recognized heart health boosters.

(3) PREGNANCY: Folic acid is commonly recommended for pregnant women to help the fetus develop its brain and other vital organs. But some health experts consider synthetically extracted folic acid a problem. They recommend using natural folate for its folic acid content instead. Folate also reduces stroke risk, according to a study of people who eat folate rich foods.

(4) EYE HEALTH: Eye health is another health benefit, avocado offers. It contains more of carotenoid lutein as compared to any commonly consumed fruit. Lutein is an antioxidant which prevents eye-related disorders because it specializes in protecting the eyes from oxidative stress damage leading to poor vision, cataracts, and macular degeneration.

(5) BLOOD PRESSURE: The combination of avocado's high potassium content, 30 percent more than banana, with omega-3 and oleic acid are beneficial toward reducing blood pressure.

(6) BLOOD SUGAR: Avocado's monounsaturated fats can prevent or reverse insulin resistance, a source of type 2 diabetes. The high soluble fiber of avocado helps prevent blood sugar spikes.

(7) ANTI-INFLAMMATORY: Inflammation is considered the basis of most non-contagious diseases. Avocados have an abundance of plant phytonutrient polyphenols and flavonoids, which have been discovered as anti-inflammatory agents.

(8) ANTI-AGING: The master antioxidant glutathione supports the liver and the nervous system. It is responsible for replenishing and recycling other antioxidants in the body. It is vital for a strong immune system, and avocado is one of the few foods that contain a considerable amount of glutathione.

(9) DIGESTION: Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine's mucous lining. This also improves the body's ability to absorb carotenoids and nutrients. A study's participants who ate avocados absorbed five times the amount of carotenoids than those who didn’t. Carotenoids include beta carotene and lycopene. Beta carotene is a precursor to vitamin A, and lycopene is a compound that reduces stroke and prostate cancer risks.

(10) CANCER: Avocados can help protect against prostate and breast cancers. Researches have shown that avocado helps in preventing the development of breast cancer thanks to its oleic acid content. Moreover, owing to the presence of certain compounds, avocado fruit has found to be very effective in seeking out pre-cancerous and cancerous oral-cancer cells and obliterate them without doing any harm to the healthier ones. In addition, it is also known for inhibiting the growth of prostate cancer.

(11) REGULATES BLOOD CHOLESTEROL LEVEL: Avocado helps in regulating blood cholesterol level because of its high beta sitosterol content. It is shown to reduce cholesterol as well as phospholipid levels to almost 20% if consumed on a daily basis.

(12) BOOSTING ABSORPTION OF NUTRIENTS: Avocados are found to be very effective in boosting the absorption of certain nutrients plus they also improve human digestive system. Likewise, it also helps preventing constipation and facilitates immediate weight loss.

(13) BEAUTY BENEFITS OF AVOCADO FRUIT: Avocado is an excellent natural way to nourish and stock up your body without any abrasive chemicals. Essential and extra virgin avocado oil has long been used in beauty products such as hair conditioners, moisturizers, cleanses and facials etc. This is all because they are a rich source of several essential nutrients that relive and moisturize your skin.

(14) CLEAN SKIN: Avocados are filled with vitamin A which helps purging off any dead skin cells. The glutamine amino acid present in avocados cleanses your skin and offers it enough protection against harsh environmental factors.

Try adding avocado to your diet each week and enjoy the benefits of this delicious and health promoting food.

HOW TO SELECT AND STORE AVOCADOS

Avocados are readily available in stores all over the world. Fresh, ripe avocados with no dark spots should be chosen. Do not refrigerate avocados unless they are ripe. If a portion of the fruit has been used then the remainder may be stored in refrigerator for future use. Unripe avocados can be stored at room temperature. 

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