Avocados

Avocados

The avocado has been part of the human diet for millennia. Nutritionists claim that it contains everything a human needs to survive. The fruit is native to Mexico and can be found in about 500 varieties. 160 liter water is needed to produce 1 kg of avocados (Sp: aguacates: meaning water testicles) 

Alpha-linolenic acid (ALA an omega-3 fatty acid) and oleic acid are key fats provided by avocados. A 1-cup serving of avocado contains 253 milligrams of ALA and 3886 milligrams of linoleic acid (omega-6). Avocados are a good source of pantothenic acid, dietary fiber, phosphorus, iron, riboflavin, niacin, copper, manganese, folate, potassium, lutein, magnesium, beta-carotene, omega-3s, and over 20 different vitamins such as E, B6, C, K, etc.

They are low in carbs and contain few sugars, and fiber, which suppresses appetite. Most of its calories comprise mostly of low saturated fat and high unsaturated fat (predominantly the monounsaturated fat (MUFA) variety). Consuming excess saturated fat (>10% of total calories) may raise your LDL and HDL cholesterol and triglycerides.

Consuming adequate unsaturated fat may help lower LDL-cholesterol (bad cholesterol), maintain HDL-cholesterol (good cholesterol) and potentially improve your insulin sensitivity. The avocatin B in this fat was able to wipe out the leukemia stem cells while leaving healthy cells unharmed.

Potassium helps control blood pressure, skeletal health, digestion, and muscular function, and is essential for the proper function of all cells, tissues, and organs in your body. Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.

Folate is crucial for cell repair. B vitamins fight infections. Avocados are rich in cancer-fighting carotenoids, which are most plentiful in the dark-green portion of the flesh that’s closest to the skin. Avocados have about 9 grams of fiber, which plays an essential role in your digestive, heart, and skin health, and may improve blood sugar control, etc.

In addition its nutritious fat content, avocados also contain a potent mix of nutrients, including plenty of antioxidants such as callexanthophylls and phenols. These compounds can help prevent inflammation and oxidative stress in the blood vessels while facilitating improved blood flow, thus reducing risks in heart disease.

To preserve the area with the greatest concentration of antioxidants, peel the avocado with your hands:

• Cut the avocado length-wise, around the seed,
• Holding each half, twist them in the opposite directions to separate them from the seed,
• Remove the seed,
• Cut each half, lengthwise,
• Using your thumb and index finger, peel the skin off each piece.

Avocados have countless benefits, some of which are:

1. Reducing risks of Liver damage or Cancer: A protein compound called glutathione and xanthophyll lutein have been associated with decreased rates of oral cancer. Research data show promising results in reducing risk of both breast and prostate cancers.
2. Maintaining weight: Eating fat to lose fat. Avocados can help with weight-loss and maintaining a healthy BMI by promoting a feeling of satiety. Studies show that including avocado in meals helped extend feelings of fullness and reduced the desire to overindulge. The belly-filling properties of avocados is aided by their high fiber content, about 14g per fruit on average. Higher avocado consumption has also been associated with smaller waistlines and lower BMIs in observational studies. Lastly, some research has even shown that weight-loss diets higher in MUFA, like the kind avocados are packed with, may prove healthier for your heart than low-fat weight-loss diets.
3. It can soothe dry or sun-burned skin as well as nourish and give your hair a glossy shine, such as:
   Make a Hair Mask
   • Mash the insides of one ripe avocado
   • Add a tablespoon of honey and two tablespoons of olive oil
   • Mix until creamy and apply to your hair
   • Leave for twenty minutes and then wash out with a gentle shampoo
   Make a Face Mask
   • Mash the insides of half of a ripe avocado
   • Add a half of a tablespoon of honey
   • Add one tablespoon of all natural plain yogurt
   • Mix ingredients together until smooth
   • Wash your face gently with warm water and pat dry
   • Apply a thin layer of the mask and allow it to sit for at least fifteen minutes
   • Rinse with warm water and pat dry
4. Improve Blood Pressure: Studies have shown that the avocado seed has loads of health benefits, including helping people with hypertension. A high-speed blender should be able to grind the pit up. Put the powder in a fruit smoothie or fresh juice.
5. Improve vision: Lutein is a carotenoid antioxidant that helps protect against eye disease. Avocados contain this antioxidant and zeaxanthin. Carotenoids have a high bioavailability. They are soluble in fat so eating fruits and vegetables along with fat-rich avocados helps your body absorb the carotenoids.
6. Healthier way of cooking: Avocado oil has a similar makeup to that of olive or corn oil and can thus replace it as a healthy substitute.
   

Adding an avocado to a salad allows the body to absorb 3-5 times more carotenoid antioxidant molecules, which help protect your body against free radical damage.

Benefits of the Avocado Seeds

A single avocado seed represents around 18% of the fruit and over 70% of the total antioxidant capacity:

• Studies found that the phenolic antioxidant compounds in the seeds may lower high cholesterol, high blood pressure, reduce inflammatory conditions, diabetes, and boost your immunity.
• the seeds even have insecticidal, fungicidal, and anti-microbial properties.
  
• the seeds contain antioxidants such as catechins and procyandins that act as anti-inflammatories, to reduce pain, swelling, stiffness, and loss of joint function, as well improve heart health and blood circulation.
  
• the seeds also contain a phytochemical known as flavonol, which is a potent antioxidant that can reduce tumor growth.
  
• their potent antioxidants can rebuild collagen, repair cell damage caused by free radicals, and actually improve the look and feel of your skin.
  
• a seed extract causes leukemia cells to self-destruct and leave the normal cells healthy and stable.
  
• the seed contains more soluble fiber per ounce than almost any other vegetable, which can keep you full and satiated. When your overall blood glucose levels are steady throughout the day, you’re less likely to give in to junk food cravings.
  

The seeds can be compressed into an oil. Their primary skin-feeding nutrients, vitamin E, potassium, and lecithin are easily absorbed through the outermost layer of the skin, beyond which they provide energy for the growth of new skin cells as well as fortification of existing cells.

Recipes to try:

Avocado Smoothie
• ½ ripe avocado
• 1 ripe banana
• ½ cup low-fat yogurt
• ½ cup orange juice
• OPTIONAL: handful of ice
Combine ingredients into blender and mix.

Bacon Peach Guacamole
• 1 ripe peach
• 2 ripe avocados
• ¼ red onion, minced
• 2 strips bacon, crisped
• Salt and pepper to taste
Cut peaches into small dice and place in bowl. Mash avocados and combine with peaches. Crisp bacon in skillet, dice and add to bowl. Mince onion and add to guacamole. Enjoy with whole-grain tortilla chips.

Aside from the multitude of health benefits, avocados have the extra bonus of being a tasty, creamy food that can be incorporated into shakes, desserts, dips, and toppings.