Benefits of avocado
. Avocados are also considered as 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, phosporus, 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.
Maintain a healthy heart
. Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.
Lower cholesterol levels
. Avocados are rich in a compound called beta sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.
Control blood pressure
. Avocados are also a great source of potassium, which helps in controlling blood pressure levels.avocado that can help with the condition include its vitamin C for strengthening blood vessels and capillaries and improving immune function for diabetics.
Prevent birth defects
. Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
Anti Inflammatory properties
. 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.
Promote eye health
. Avocado is an excellent source of carotenoid lutein, which known to help protect against age related macular degeneration and cataracts. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B vitamins and folic acid.
Regulate the blood sugar levels
. The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.
Reduce strokes risk
. The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not.
Fight free radicals
. Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body. Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids, vitamin E which helps guard against photo aging from sun exposure and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin s elasticity and firmness.
Protect against cancer
. Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer. Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Anti aging properties
. Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
Cure bad breath
. Avocados are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and bad breath. Eating avocados more often can have many health benefits, including a healthier heart, better skin, helping you lose weight and treating or avoiding serious health problems such as diabetes and arthritis.
Increase nutrient absorption
. Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.
. The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60 80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie dense foods that may contain excess saturated fats and sugar.
. 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.
Protein and Vitamins and minerals
. An average avocado contains around 4 grams of protein, which is much more than most other fruits. Avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.
Sugar and Dietary fiber
. Avocado s sugar content is low compared to other fruits. Half an avocado contains approximately 0.2 g of sugar. Avocado s sugar content is low compared to other fruits. Half an avocado contains approximately 0.2 g of sugar.
Risks and precautions
. Avocado allergies do exist. According to a case report published in the journal Allergy, Asthma & Clinical Immunology, avocado allergies are associated with coughing, wheezing, nasal stuffiness, generalized urticaria and periorbital edema.
. Coronary heart disease is still the biggest killer in the UK and is essentially a disease of inflammation. Avocado is a great source of monounsaturated oleic acid that research has shown to both reduce dangerous low density lipoprotein cholesterol at the same time as increasing the more beneficial high density lipoprotein cholesterol .
. The monounsaturated fats in avocado are also beneficial for improving your skin tone. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy. Omega 9 fats can additionally help reduce skin redness and irritation and are involved in repairing damaged skin cells.
. For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower
. Osteoarthritis is a painful disease of joint inflammation and soreness that affects millions of people in the UK.
. The avocado is also known as an alligator pear, because of the shape, green skin, and rough texture of the Hass variety. (The Florida avocado has a shiny, smooth surface.)
. The two main U.S. producers of the fruit are California and Florida. The Golden State far outranks the Sunshine State, however, with more than 6,000 groves accounting for about 90% of avocado crops.
. Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one third the daily value of vitamin C, and more than half the day s requirements of vitamin K.
. There are more than 80 varieties of avocados. The most common is the year round Hass avocado, whose original mother tree still stands in California. Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
Avocado in Salads
. Consider adding avocado or avocado oil to your salads. Antioxidants such as lycopene and beta carotene are better absorbed with the healthy monounsaturated fat avocados have in abundance.
Super Bowl Guacamole
. What would guacamole be without avocados? On Super Bowl Sunday, Americans eat about 8 million pounds of guacamole. For Cinco de Mayo, the tally is closer to 14 million.
Avoiding Browning in Avocados
. To help prevent an already sliced avocado from browning, sprinkle lemon juice on the exposed flesh, and then refrigerate in a plastic bag. One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don t. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
A Real Super Food
. Avocados, which are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. Personally, I eat a whole avocado virtually every day, which I usually put in my salad. This increases my healthy fat and calorie intake without seriously increasing my protein or carbohydrate intake. (See Nutrition Facts Panel below.) It is also very high in potassium and will help balance your vitally important potassium to sodium ratio.
. 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 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.
. 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.
. 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.
. 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.
. 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.
. Avocados can help protect against prostate and breast cancers. 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. 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.
Prevents Prostate Breast and Oral Cancers
. Avocado helps in preventing the development of breast cancer thanks to its oilic 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.
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.
Better Nutrient Absorption
. 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 lose.
. 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.
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.
. 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.
. The antioxidants in avocados detoxify your body removing all the toxins that tend to lead your skin to age prematurely. It also helps eliminating the wrinkles giving your skin a youthful glow.
. Infused with the goodness of many benefiting ingredients, avocado juice is a complete energy drink. It gives you an instant boost besides offering several health and skincare advantages in the long term. Check out some benefits avocado juice offers:
. If we speak particularly of the avocado benefits for hair, avocado oil helps rejuvenating and moisturizing the scalp. One can use avocado oil for hair in more than one ways as it s an exceptional treatment for revitalizing dry, damaged, lifeless hair. It deep conditions your locks and scalp and hence leave them looking lustrous and full of life. Moreover, being a rich source of proteins, amino acids and vitamins, avocado oil also helps promoting the growth of healthier tresses.
. The benefits of avocado oil are just countless. Skincare products containing avocado oil are excellent for dry, parched skin. Avocado oil s wonderful moisture retaining abilities make it an excellent moisturizer for dehydrated skin type. It deep moisturizes your skin and nourishes it from inside out.
. Many beauticians and skincare experts also recommend the use of avocado oil over the face daily so as to keep up the moisture level and hence maintain the juvenile glow for long. Moreover, because of high dietary vitamin E, it also helps booting the immunity of skin against stress and other environmental hazards.
. Avocado oil is easily absorbable and thus penetrates deep into your skin, leaving it well cleansed, nourished and baby soft. This helps accelerates the new cell generation and also helps promotes circulation in the body and skin.
. Avocado oil is a natural sunscreen that keeps harmful UV rays from wreaking havoc on your skin. It is also an excellent treatment to cure sunburns. Avocados are high in beta sitosterol, a compound that has been shown to lower cholesterol levels.
Increased resistance against free radicals
. Avocado can help boosting cell s ability to fight to the free radicals. The research was done on yeast that was exposed to free radicals; the oil multiplied the resistance of yeast cells against the free radicals to many folds. So, on the basis of the results, medical experts believe that these benefits of avocado oil could apply to human cells as well.
. Avocado oil is an extremely heart friendly snack. Unlike many oils that increase the odds of heart diseases by raising blood cholesterol level, avocado oil works to lower the blood cholesterol level. It happens to rich in healthy monounsaturated fat which helps eliminate the bad cholesterol in the blood and hence keep cardiovascular disorders at bay.
Avocado hair Mask
. Avocado provides great hair treatment in combination with egg yolk, olive oil and yogurt. It nourishes you hair and moisturizes it from inside out, leaving it rejuvenated and well revitalized. To prepare the treatment, pulverize the avocado first and then add some olive oil, yogurt and egg yolk to it. Stir well to get a consistent paste and work it over your strands evenly, covering them with a plastic wrap afterwards. Let the mixture sit in your hair for almost half an hour and then rinse thoroughly with a mild shampoo as normal.
Avocado body butter recipe
. To create avocado body butter take one fully ripped avocado and after removing its pit and skin mash it up in a small bowl. Apply the paste onto your skin, paying enough attention to the rough skin areas like knees, heels and elbows. Let the butter exercise its magic over your skin for almost half an hour and then wash off with cool water.
Avocado facial cleanser recipe
. This recipe cleanses the skin pores and frees your skin from any dirt, grime, excess oil and other impurities. While a variety of such cleansers are available in market, you can also prepare your own at home. For making an avocado facial cleanser, you ll be in need of one egg yolk, half cup milk and half avocado.
Avocado hand scrub
. This blend makes use of lemon for scent; oats helps quick and easy absorption of avocado oil and provides gentle exfoliation making your hands soft and smooth. when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn t include avocados.
Oily skin avocado mask
. Avocado mask for oily skin involves the use of lemon, egg white and ripped avocado. Lemon acts as a natural astringent and controls the production of oil by the skin whereas egg white strengthens and nourishes you skin with high protein content. Avocado oil balances the mixture.
Avocado moisturizing mask
. The moisturizing avocado oils join forces with a natural antiseptic agent, honey and relieving yogurt to gently cleanse, eliminate redness and soften up the skin while firming and refining skin pores.
Moisturizing eye mask
. Avocado moisturizing eye mask is best at relieving eye dehydration and irritation. Preparation of mask doesn t involve any intricate steps, just mash up a fully ripped avocado and combine it with aloe vera gel. Stir well and spread evenly on pre cleansed under eye skin. Let it sit virtually for ten minutes and then wipe away. Splash tepid water over your face finally.
. Avocado can work wonders for your skin, too. Use it as an exfoliating mask for dry skin: Mix together one avocado, one egg white, two tablespoons of oatmeal, and one teaspoon of lemon juice. Apply liberally to face, leave on for 15 to 20 minutes, then rinse with warm water. Do this twice a week and you ll have softer, supple skin.
. Avocado is a great transitional food for babies at least 4 months old. Not only will your baby love the smooth, velvety texture and the mild flavor, but avocados are also loaded with healthy unsaturated fat.
. Avocados can rid you of your eye luggage. Simply peel an avocado, remove the pit, and slice one of the halves into quarter inch crescents. Then lie down and place a few slices under each eye. After about 20 minutes you ll be able to skip baggage claim!
Avocado s Amazing Uses
. Avocado is a very versatile fruit. Its creamy flavor goes well with many foods, making it a refreshing and nutritious addition to various recipes. Try adding it to your salads, sandwiches, smoothies, and even dips. Avocados can also be beneficial when used topically, as they have nourishing and moisturizing properties. Even the oil extracted from its flesh (avocado oil) can have many cosmetic uses.
. Avocados are grown from pits indoors. This is often done by removing the pit from a ripe, unrefrigerated avocado. The pit is then stabbed with three or four toothpicks, about one third of the way up. The pit is placed in a jar or vase containing tepid water. It should split in four to six weeks and yield roots and a sprout. If there is no change by this time, the avocado pit is discarded. Once the stem has grown a few inches, it is placed in a pot with soil. It should be watered every few days. Avocados have been known to grow large, so owners must be ready to repot the plant several times.
Propagation and rootstocks
. Avocados can be propagated by seed, taking roughly four to six years to bear fruit, although in some cases seedlings can take 10 years to come into bearing. The offspring is unlikely to be identical to the parent cultivar in fruit quality. Prime quality varieties are therefore propagated by grafting to rootstocks that are propagated by seed (seedling rootstocks) or by layering (clonal rootstocks). After about a year of growing in a greenhouse, the young rootstocks are ready to be grafted. Terminal and lateral grafting is normally used.
Harvest and postharvest
. The avocado is a climacteric fruit (the banana is another), which means it matures on the tree, but ripens off the tree. Avocados used in commerce are picked hard and green and kept in coolers at 3.3 to 5.6?C (37.9 to 42.1?F) until they reach their final destination. Avocados must be mature to ripen properly. Avocados that fall off the tree ripen on the ground. Generally, the fruit is picked once it reaches maturity; Mexican growers pick Hass variety avocados when they have more than 23% dry matter, and other producing countries have similar standards.
Anti tumor Properties
. While human studies are still necessary to confirm this benefit, tests in rats and mice indicate that compounds in the avocado seed have anti tumor properties. According to the Encyclopedia of Common Natural Ingredients Used in Food, Drugs, and Cosmetics, avocado seeds possess a condensed flavonol that is responsible for this property.
. The avocado seed is among the highest naturally occurring sources of soluble fiber. This form of fiber is important to heart disease patients as it helps lower cholesterol levels. While oatmeal is one of the most significant sources of soluble fiber in a conventional diet, Dr. Wu notes that avocado seed has considerably more of this important compound.
. The avocado seed is very high in potassium. However, the level of potassium declines as the fruit matures. Thus, if you seek avocado seed for its potassium, use fruits that are not yet ripe. Significant levels of phosphorous are also present in the seed, but not as much as potassium.
. Avocado seed might offer natural antibiotic and antifungal benefits, according to a study published in the March 2009 issue of the Journal Revista de Sociedade Brasileira de Medicina Tropical. In the test tube study, avocado seed extracts inhibited a variety of pathogens, including Candida and other fungi and the mosquito that carries the tropical disease yellow fever.
. Avocado seed lowered cholesterol levels and may protect against arterial plaque formation, according to a laboratory animal study published in the March 2012 issue of the journal Plant Foods in Human Nutrition. Researchers attributed the cholesterol lowering benefits to the seed s high content of dietary fiber, which lowers cholesterol levels by binding to cholesterol in the intestinal tract and preventing absorption.
. An orange pigment that forms when avocado seed is crushed shows potential as a food colorant, according to a study published in the November 2011 issue of the Journal of Food Science. Researchers noted that the pigment, which was stable in a range of pH and temperature conditions, might satisfy public demand for safe, natural alternatives to synthetic food dyes.
. The oil extracted is widely used in preparation of beauty products. These include creams, cleansers and moisturizers to prevent the ageing effect of dehydration; bath oils, shampoos, scalp conditioner and hair tonic.
. The blandness of this fruit (and papaya) is comforting and soothing to the hypersensitive surfaces of the stomach and duodenum. Its abundant nutrient and enzymes are an effective remedy to treat these ulceration.
. The high folate content is important and necessary for healthy fetal cell and tissue development. The potent anti oxidant content in avocado helps neutralize free radicals that are important for improving eyesight and prevent eye problems like astigmatism, cataracts and glaucoma.
Increases absorption of phytonutrients
. Avocado is consumed together with other fruits and vegetables, the absorption of phytonutrients are a few times higher than when consumed on its own. This alone makes it worthwhile to be eating avocados regularly.
. Consumption of the high potassium content fruit helps to reduce urinary calcium excretion, lowering the risk of stones forming in the kidney. Avocados have been shown to inhibit the growth of prostate cancer.
. The vitamin B6 helps relieve nausea and queasiness associated with pregnancy. The avocado oil is beneficial in the treatment of psoriasis. Apply regularly on affected parts to remove the scales.
Muscle and nerve
. The high potassium content helps balance our body s electrolytes, aids muscle activity, nerve function and energy metabolism. Research has shown that certain compounds in avocados are able to seek out pre cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
. Studies have shown that certain unique phytonutrient substances in avocados have been known to help prevent the growth of prostate cancer cells and may even help repair the damaged cells.
Selection and storage
. Avoid very hard fruits as they may take quite some time to fully ripe. On the other hand, avoid buying excessively soft ripe fruits as they tend to be
Preparation and Serving methods
. Avocado has delicate nutty flavor and butter like in taste. To eat; cut the fruit lengthwise at its center all the way around the seed. Then rotate or twist the two halves in opposite directions and gently pull apart. Remove the seed using a spoon. Gently peel the skin with your fingers starting from the stem end. Cut the pulp into desired cubes.
. Avocado leaves have antibacterial characteristic which can inhibit the growth of several bacteria species, which are Staphylococcus sp, Pseudomonas sp, Proteus sp, Escherichea sp, and Bacillus sp. Avocado leaves had been used for long time to cure urinary stone disease, hypertension, lumbago (lower back pain), headache, toothache, and irregular menstruation period.
vocado Leaf Tea
. Avocado Leaf Tea offers a number of benefits for men and women of all ages. A true miracle of nature, it can help in conditions ranging the gamut from insomnia to impotency to help you live a better life. Avocado Leaf Tea offers drinkers the benefit of a plentiful supply of vitamins and minerals essential for good health. It can aid people who are suffering from a variety of ailments such as insomnia, nervousness and general uneasiness, constipation, upset stomach, and it provides relief for people suffering from ulcers.
. Increase calorie burning even further with a circuit training approach. Circuit training burns about 30 percent more calories, reports Fitness magazine. Start out with a tummy toning exercise, like abdominal crunches. After completing this exercise,
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