Amazing Avocados

                                  

 

                             Up until recently avocados were avoided due to their high fat content.  Yes,it is true that avocados are high in their fat content but, this is helpful fat. The fat content of avocados is largely monounsaturated fat, specifically oleic acid. Oleic acid is an omega-9 fat which is known to be present in high amounts in olive oil, macadamia nut oil and many nuts. Several researches have proved the cholesterol lowering effects of monounsaturated fats. A research done in Mexico showed that the 45 volunteers who ate avocados daily for a week experienced an average 17 % drop in total blood cholesterol.

                               Avocados are high in beta-sitosterol. This is a natural substance which is shown to significantly lower blood cholesterol and is also shown to be highly protective of the prostate. Avocados also contain lutein.  Lutein is a natural antioxidant and a member of the carotenoid family. Lutein is shown to maintain the health of the eyes and skin.

                             Avocados do contain few grams of saturated fat but experts advice not to worry about it. According to Dr. Bowden Ph.D., C.N.S., this saturated fat is coming from a natural whole food source so is different from the saturated fat present in an order of fries and it does no contain a lot of toxins compared to the saturated fat coming from factory-farmed animals.

                       In addition to the good fat content, avocados also contain good amount of fiber, about 11 to 17 grams per avocado. It also contains potassium, folate,vitamin A, beta-carotene and beta-cryptoxanthin which is another healthy carotenoid. One more good news, Dr. Bowden also mentions that avocados have “next to zero effect on blood sugar” (Bowden,2007,pg 98). There is a bit of difference found in nutritional composition of California and Florida avocados. According to USDA food database, California avocados contain 20 % less calories then the Florida variety, 13 % less fat and 60% less carbohydrates. Callifornia avocadoes are the significant source of lutein and zeaxanthin, the two important carotenoids.Florida avocados contain 20% more potassium and  a bit more calcium and phosphorous.

                    So in a nut shell.  A for Amazing, A for Awesome—– A for “AVOCADO”.

Pick a slightly soft avocado that is a little darker green in color if you want it ready to eat.  The hard and brighter colored once are not yet ready to eat but can be bought if not needed for the same day use.

Add them to your pasta or sandwiches or have them in the form of guacamole dip. They are simply

DD—– liciously Nutritious.

 

 

** The above information is for educational purposes only and should not be used to diagnose, treat or mitigate a disease. Consult your doctor for specific medical advice, diagnosis, treatment,  advice on diet, herb or exercise. **

Reference:

1. Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,

Beverly,M.A.: Fair Winds Press.

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One response to this post.

  1. Posted by Julius Geel on March 22, 2013 at 6:32 am

    s each of us gets older, the faculty that most notably deteriorates is our vision. One optical problem receiving increasing attention today is “macular degeneration,” an eye disease affecting the central part of the retina. Recent research suggests that carotenoids, particularly Lutein and Zeaxanthin, seem to reduce the risk of developing macular degeneration.-

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