Natural Food Energy | Avocado Nutrients and Health Benefits | Understanding avocado nutrients information. It is really important to know, what is in the food you eat. let’s know in this article what is the avocado nutrients health benefits.
One of the few fruits that contain fat, avocado boasts a wealth of health-boosting properties, Strictly speaking, avocado is a type of pear and therefore a fruit, although it is typically used in savory dishes.
It is native to Central America and was discovered by Spanish invaders in the sixteenth century. It is now popular throughout the world and grown in various tropical regions.
With a smooth, buttery texture and mild, creamy taste, avocados are best eaten when ripe.
As they are normally picked before they are ripe, avocados take about a week to ripen at room temperature, although storing them in a paper bag with a banana can speed the process.
Scientists have found that people are more relaxed after a higher-fat meal, and even feel less pain. No wonder people eat junk foods when they’re feeling low!
Avocados are the healthier alternative: instead of saturated fat, they provide healthy monounsaturated fat, which raises levels of “good” cholesterol while slightly lowering fatty triglycerides.
Another type of fat in this delicious, creamy food is lecithin, which plays a role in improving brain function.
Some fat is also necessary for the body to absorb nutrients that can improve your mood, such as avocados vitamin E, which is also an antioxidant that neutralizes the damaging effect of toxins in the body, boosts resistance to infection and has an anti-aging effect.
The high content of vitamins C and E in avocados is excellent for keeping the skin soft, supple and healthy, and for maintaining glossy hair.
They have high levels of the anti oxidant lutein, which studies have shown helps to protect against eye problems and cardiovascular disease.
Avocados are rich in tryptophan, along with vitamin B6 and folic acid, which help the body to turn tryptophan into the feel-good chemical serotonin. Just one avocado provides half the recommended daily intake of vitamin B6 – essential for helping the body to release energy from food. Folic acid promotes reproductive health.
Avocados are rich in potassium, which staves off fatigue, depression, heart disease, and strokes and is essential for healthy blood pressure and muscle contraction.
They are said to have a unique anti-bacterial and anti-fungal substance in the pulp, as well as to harmonizing the liver and soothing the nervous system. Loaded with fiber, avocados are also a source of linoleic acid (known as omega-6 fatty acid), which the body converts to gamma-linolenic acid (GLA), a substance that helps to thin the blood, soothe inflammation and improve blood-sugar balance.
They are high in omega-3 fatty acids, so helping to prevent wrinkles, enhance brain power and treat arthritis.
They also contain oleic acid, the building block for omega-9 fatty acids, which are excellent for the skin and have anti-inflammatory properties.
Avocados range of B-vitamins help the immune cells to destroy harmful invaders – as doe’s glutathione, a powerful substance that boosts the action of the body’s natural killer cells.
They contain the plant chemical beta-sitosterol, which lowers “bad” cholesterol and is particularly beneficial to the prostate gland.
Shunned by dieters because of their high-calorie count, avocados may aid weight loss by satisfying hunger and improving metabolism.
With 20 Vitamins, Minerals and phytonutrients, avocados are one of nature’s true superfoods for anyone aiming to get fit.
They contain more protein than any other fruit, making them great for strength and endurance.
Avocado has many Nutrients
Vitamins B1, B2, B3, B5, B6, C, E, K, biotin, carotenoids, folic acid; CALCIUM, COPPER, IODINE, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, ZINCJ BETA-SITOSTEROL, GLUTATHIONE; OMEGA-3, -6 AND -9 FATTY acids; tryptophan; lecithin; fiber
Some of the important nutrients, in a 3.5 – ounce (100 grams)
- Calories: 180
- Fat: 15 grams
- Vitamin K: 26% (DVI)
- Vitamin C: 17% (DVI)
- Potassium: 14% (DVI)
- Vitamin B5: 14% (DVI)
- Vitamin B6: 13% (DVI)
- Vitamin E: 10% (DVI)
16 Health Benefits of Avocado
- BLOOD-SUGAR BALANCING
- GOOD FOR THE BRAIN
- GOOD FOR HAIR, TEETH, AND NAILS
- GOOD FOR THE SKIN
- GOOD FOR THE EYES
- GOOD FOR THE HEART
- GOOD FOR THE IMMUNE SYSTEM
- GOOD FOR THE MUSCULOSKELETAL SYSTEM
- GOOD FOR THE DIGESTIVE SYSTEM
AVOCADO FACE PACK (to rejuvenate tired skin)
Combine all the ingredients in a bowl and mash into a paste. Leave in the fridge for 30 minutes. Apply the pack to your face and leave for 10 minutes before removing it with cool water.
AVOCADO AND BABY SPINACH SALAD
- Juice of 2 limes
- 2 tsp clear honey
- A pinch of salt
- 2 avocados, pitted, peeled and cubed
- 16 cherry tomatoes, halved
- 2 handfuls baby spinach, washed and torn into pieces
Make the dressing by combining the lime juice, honey and salt in a jug, and shaking well. Put all the remaining ingredients in a bowl and coat with the dressing. Mix gently and serve immediately.
GUACAMOLE (makes 1 large bowl)
- 2 avocados, pitted and peeled Juice of 1 lime
- 2 garlic cloves, crushed
- 1 onion, finely chopped
- 2 tomatoes, skinned and chopped
- 1 small red chilli, deseeded and finely chopped
- 1 tbsp coriander, finely chopped
For a chunky dip, mash the avocados by hand with the lime juice until smooth, then add the remaining ingredients and combine thoroughly. For a smoother texture, blend the ingredients in a food processor. Serve as a dip for crudités.
TANGY SUMMER SALAD
- 3 tbsp olive oil
- 1 tsp clear honey
- 1 red onion, grated
- 1 tsp Dijon mustard
- 4 avocados, pitted, peeled and sliced
- 1 pink grapefruit, peeled and broken into segments
- 1 large handful rocket leaves
Whisk the oil, honey, onion, and mustard together in a bowl. Add the avocados, grapefruit, and rocket, toss well in the dressing and serve.