AVOCADO ‘LOWERS CHOLESTOROL AND FIGHTS ANEMIA’

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  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.

Cashew Nut 'A Healthy Snack'

Cashew nuts are a delicious snack and have many health benefits. 

They are high in calories,100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.

Cashew nut contains polyunsaturated fat and monounsaturated fat, which is high. Both of these fats can increase your body's health. Cashew nuts also contain phosphorus, magnesium, copper, and high amounts of tryptophan. In addition, nuts are a source of vitamin B, potassium, and folic acid.

Cashew nut contains more than 80 nutrients, Cashew nuts have no cholesterol, so it is good for people with heart problems. In addition, there are also monounsaturated fat content that helps produce good cholesterol and improve blood circulation.

Cashews contain less saturated fat than other nuts such as almonds and walnuts.

Iron and calcium is also found in cashew nuts, although in small quantities.

Cashews contain 5 g of protein for every ounce. In addition, cashew nuts also contain 82.5 mg (21 percent of the daily intake) of magnesium, which is protective against high blood pressure and works with calcium to promote strong bone structure. Cashew nuts can increase blood pressure, but this only occurs in cashew nuts that contain sodium (salt) in high numbers. So, for people who have high blood pressure, you should look for cashew nuts that contain little or no salt at all.

Cashew nuts also contain high fiber so good for digestion and help you lose weight if consumed in moderation (too much eating cashew nuts actually cause weight gain).

Cashew’s has high copper content is vital in energy production, greater flexibility in blood vessels, bones and joints.

Cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.

Cashews may help increase oxygen to the brain. Cashew nuts play an important role in enhancing memory. This is because of polyunsaturated fats and monounsaturated fats for the production of brain cells. The brain relies on two types of fat, and cashews have a high content of both fat.

Coconut Water Improves Blood Flow

The liquid contained in young coconuts is called coconut water. This juice is delicious and very nutritious but it is a natural energy beverage with tremendous benefits for our health. Coconut water nutrition facts prove the benefits of this tropical liquid. Its caloric value is 17.4 per 100 gm.

The most essential thing about coconut water is low content of carbohydrates and sugar, 99% free from fats. These qualities of the juice determine its first position among dietary drinks. As a natural isotonic drink coconut water has the same level of the electrolyte balance, as plasma of blood has. Thus, it is proven to be a universal natural donor.

It contains a lot of vitamins and minerals that are necessary for healthy human nutrition. Its composition is high in Thiamine, Magnesium,  Niacin, Phosphorus, Vitamin B12, Iron, Vitamin B6, Potassium, Folate, Zinc, Pantothenic acid, Sodium, Riboflavin, Calcium Manganese.

Natural coconut water contains five key electrolytes: sodium, potassium, calcium, magnesium, and phosphorus . The minerals potassium and magnesium are known to help reduce high blood pressure. Coconut water is packed with potassium, more than found in one banana.

Coconut water help dilate blood vessels, improves blood flow, and reduces plaque formation, it is of benefit to diabetics.

This beverage is recommended to drink as a preventive means against a number of diseases.  Coconut water can help increase good cholesterol, regulates blood pressure and cholesterol levels perfectly, maintaining in good condition the cardiovascular system. 

Coconut water is the richest natural source of cytokinins, research have suggested the possibility that consuming a rich source of cytokinins such as coconut water may produce anti-aging effect on the body, reducing risk of developing degenerative and age related disease.

Coconut water has a therapeutic effect on the urinary and reproductive systems, it is reported to clear up bladder infection, remove kidney stones and improve sexual vitality.

Coconut water is promoted as a natural sports drink that can be consumed before, during, or after a workout to provide optimal replenishment and rehydration applicable for all levels of activity. 

It is considered not only a refreshing beverage but a health tonic.

It is important to know that benefits of this liquid are numerous and they ought to be a part of any healthy lifestyle.