Saturday, 17 August 2013



    Avocados, like olives, are high in mono-unsaturated fats and calories. However, they are very rich in dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients. 
  • Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest that Mediterranean diet that is rich in mono-unsaturated fatty acids help lower LDL or bad cholesterol and increase HDL or good-cholesterol, thereby, prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  • Avocados are appropriate for the diet of those suffering from stomach ulcers or gastritis because of their alkalinity and the emollient and protective effects of their fats on the mucosa.
  • They are a very good source of soluble and insoluble dietary fiber. 100 g fruit provides 6.7 g or about 18% of recommended daily intake. Dietary fibers help lower blood cholesterol levels and prevent constipation.
  • Avocados are very rich in vitamin B6, one of the most important for proper neuron function, they are very appropriate for those suffering from nervousness, irritability or depression.
  • Its flesh contains health promoting flavonoid poly-phenolic antioxidants such as cryptoxanthin, lutein, zea-xanthin, beta and alpha carotenes in small amounts. Together, these compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • They are also good in many health-benefiting vitamins. Vitamin A, E, and K are especially concentrated in its creamy pulp.
  • Avocados are also excellent sources of minerals like iron, copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron and copper are required in the production of red blood cells.
  • The iron in avocados are well assimilated, eating them is encouraged for all those needing additional iron, such as adolescents(particularly girls) and pregnant women. Avocados should be included in the diet of all who are anemic because of blood loss or lack of iron.
  • Fresh avocado pear is a very rich source of potassium. 100 g of fruit provides 485 mg or about 10% of daily-required levels. Potassium is an important component of cell and body fluids where it helps regulate heart rate and blood pressure, countering bad effects of sodium.
  • Recent studies show that eating avocados is particularly beneficial to diabetics, they help maintain glycemia level(blood glucose).
  • Because of their great nutritional value, their ease of digestion and their vitamin E content, avocado should be a part of the diets of children, adolescents during periods of rapid growth, athletes, exhausted or stressed adults, the elderly and all those wishing to naturally and healthfully increase their vitality.
  • They go great in salads and wraps, while also being delicious on their own. The softer ones make a great substitute for unhealthy mayonnaise and can also be added to smoothies.

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