Avocado are a stone fruit with a creamy texture that grow in warm climates.their potential health benefits include improving digestion, decreasing risk of depression,and protection against cancer.
Also know as an alligator pear or butter fruit,the versatile avocado is the only fruit that provide a substantial amount of healthy monounsaturated fatty acids (MUFA).avocado are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
This MNT knowledge centre features is part of a collection of articles on the health benefits of popular foods.in the article,we take an in-depth look at the possible health benefits of eating avocados as well as nutritional breakdown.to maintain balance,we will also look at the possible health risks of consuming avocados.
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle related health conditions.
Numerous studies have found that a predominantly plant based diet that includes foods such as avocado can help to decrease the risk of obesity,diabetes,heart disease,and overall mortality while promoting a healthy complexion and hair,increased energy,and overall lower weight.
1.AVOCADOS Are NUTRIENT RiCH
According to the USDA National Nutrition Database,one serving (one-fit of an avocado.approximately 40 grams)contains:
- 64 calories
- Almost 6 grams of fat
- 3.4 grams of carbohydrates
- Less than a gram of sugar
- Almost 3 grams of fiber
Avocado are great sources of vitamins C,E,K,and B-6,as well as riboflavin,niacin,folate,pantothenic acide,magnesium,and potassium.they also provide lutein,beta-carotene,and omega-3 fatty acids.
2.healthy for heart health
Avocado contains 25 milligrams per ounce of a natural plant sterol called beta-sitosterol.regular consumption of beta-sitosterol and other plant sterols as been seen to help maintain healthy cholesterol.
3.great for vision
Avocado contains lutein and zeaxanthin,two phytochemicals that are especially concentrated in the tissues in the eye where they provide antioxidants protection to help minimize damage,including from ultraviolet light.
Half of avocado provide approximately 25 percent of the daily recommended intake of vitamins k.
This nutrient is often overlooked,but is essential for bon health.
Vitamins k is often overshadowed by cal9and vitamin D when thinking of nutrients important for maintaining healthy bones,however,eating a diet with adequate vitamin k can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
Adequate intake of folate from food has shown promise in protecting against colon,stomach,pancreatitis,and cervical cancer.
Although the mechanism behind this apparent reduction in risk is currently unknown,researchers believe that folate protect against undesirable mutations in DNA and RNA during cell division.
Avocado may even have a role play in cancer treatment,with some research findings that phytochemicals extract from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune systems cells called lymphocytes.
These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide drugs.
Folate is extremely important for a healthy pregnancy.adequte intake reduce the risk of miscarriage and neural tube defects.
Recent research from McGill university found a 30percent high incidence of a variety of births defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.
Despite its creamy texture,an avocado is actually high in in fiber with approximately 6-7grams per half fruit.eatin food with natural fiber can help prevent constipation,maintaining a healthy digestive tract and lower the risk of colon cancer.
Spread avocado on toast in the morning instead of butter.
- Use avocado instead of mayonnaise in chicken or egg salad,or as spread on sandwich.
- The sof,creamy texture of an avocado and its mild taste makes it a perfect first food for babies.
Avocado can be used in number of different forms,many of wish are available purchase online,including avocado oil.avocado oil may be use for cooking,or for moisturizing the skin or hair,so check the product information before purchasing.
It is the total diet or overall eating pattern that is most important in disease prevention and for achieving good health.it is better to eat a diet with variety than to concentrate on individual foods as the key to good health.if you are taking blood-thinners,such (warfarin),it is important that you do not suddenly begin to eat mor or less food containing vitamins k,wish plays a large role in blood clotting.
Information about other fruit
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