Avocado: Properties, Benefits, Side-effects?
Probably you already know that avocados are an excellent source of healthy fats, but the whole food may also have other unique health benefits.
To learn more about this, the Hass Avocado Board (HAB for its acronym in English) is supporting clinical research to investigate the health effects of avocado consumption, particularly its benefits in cardiovascular disease, weight management, diabetes and its ability to enhance the absorption of nutrients in the body.
The first of these supported by HAB studies was published in November 2012 small pilot study led by UCLA found that eating a half avocado Hass cool with a burger (made with 90 percent lean meat) significantly inhibited the production of inflammatory compound Interleukin-6 (IL-6) compared with eating hamburger without avocado.
According to the study's lead author, David Heber, MD, PhD, the results provide "promising leads" on the ability of avocado to benefit vascular function and heart health. As reported by Medical News Today
Avocado-A True "Superfood"
Avocados, which are actually classified as fruits, are rich in monounsaturated fats that are burned in power easily. Personally, I like whole avocado almost every day, usually use it as an ingredient in my salad. This increases caloric intake and healthy fats without seriously increasing my intake of carbohydrates and proteins. (See the Nutrition Facts table on the bottom). It is also rich in potassium and will help balance the important relationship between potassium and sodium.
As I mentioned above, eliminate carbohydrates from grains is one of the best ways to enhance your health and maintain your weight, but when you reduce carbohydrate intake, you need to increase the consumption of healthy fats. Avocados are an excellent source of healthy fats, along with raw organic butter, coconut oil and organic pasteurized eggs, to name a few.
There is also evidence to suggest that eliminating the consumption of protein can be of great help to achieve good health and long-term cancer prevention. Most people consume far poor quality proteins, such as meat and animal products coming from animals raised in concentrated animal feeding operations (CAFOs) animals. Again, if you reduce the consumption of protein, you need to replace lost calories with healthy fats like avocado, coconut oil, olives, butter and fresh fruit.
In general, most people will be fine by consuming 50 to 70 percent fat feeding (along with high amounts of plant carbohydrates, moderate amounts of high quality protein and very few carbs but it could be the best would completely avoid the latter). According to the California Avocado Commission, Hass avocado half contains about 22.5 grams of fat, of which two thirds are monounsaturated. It is also low in fructose, which is another of his blessings and provides about 20 essential nutrients that improve health, including:
-Potassium (more than double the banana)
Avocados are one of the most secure and you can buy fruit that are grown conventionally and most experts believe it is not necessary to buy organic avocados. Your skin protects the inside of the fruit of pesticides. It has also been ranked as one of the safest commercial crops in terms of exposure to pesticides, 3 so there is really no need to spend more money on organic avocados, unless you have no problem doing.
The Many Health Benefits of Avocados
Avocados have a long list of health benefits. For example, in addition to its anti-inflammatory properties, previous research from Japan suggests that this powerful fruit also helps protect against liver damage.
In one study, were given a galactosamine-D rats, 4 a potent liver toxin that interferes with the synthesis and cause cell death of cells. Rats fed avocado suffered a minor liver damage. Liver injury induced by chemicals are similar to those caused by viruses, so the researchers suggested that the avocado could offer support in the treatment of hepatitis vital. According to the study's lead author, Hirokazu Kawagishi, Ph.D:
"Besides offering taste and nutrition, avocados seem to improve liver health. People should eat more avocados. "
Due to its content of beneficial raw fats, avocado allows your body to more effectively absorb fat soluble nutrients (such as alpha and beta carotene and lutein) in other foods eaten along with this. A study in 20055 found that adding avocado to the salad allows people to absorb three to five times more molecules carotenoid antioxidants, which help protect your body from damage caused by free radicals. Other research has found that avocados:
Containing compounds appear to inhibit and destroy cancer cells oral.6 7
They can help improve lipid profiles in healthy individuals and in individuals with low HDL / total cholesterol suboptimal. In one study, 8 healthy subjects saw a 16 percent increase in the level of total serum cholesterol after taking a feed from a week rich in monounsaturated fat from avocados. In individuals with elevated cholesterol levels, diet avocado resulted in a 17 percent reduction in total serum cholesterol and a 22 percent reduction in both LDL cholesterol and triglycerides, along with an increase of 11 percent of the "good" HDL cholesterol.
The Best Way to Peel a Avocado
Did you know that there are many ways to peel an avocado? Well, yes there are and how to remove the skin of the fruit can be related to the nutrients you get from it. In 2010, the California Avocado Commission published a guide of tips on how to peel avocado correctly 9
"Grown in California Avocados contain 11 carotenoids. According to the Agricultural Research Service of the USDA, avocados contain a complex package of phytonutrients, including carotenoids may provide numerous health benefits. Carotenoids appear to protect humans against certain cancers, heart disease and macular degeneration related to age.
The UCLA research showed that avocados in California, the largest concentration of carotenoids found in dark green of the avocado, near the shell.
"The public relations department of the Commission encourages consumers to" cut and peel "their avocados and eat the dark green fruit" JanDeLyser, vice president of marketing for the CAC said. The message of "cut and peel" is also a very valuable information for the department to share fruit with their buyers. "
To preserve the area with the most antioxidants, basically you must peel the avocado with your hands, as it does with banana:
-First, cut the avocado in half lengthwise around the seed
-Take the two halves, and move in opposite directions to separate seed
-Remove the seed
-Cut each half lengthwise
-Then use your thumb and index finger to peel each half shell
-How to Incorporate More Aguacate your Food
Although they generate avocado eaten raw as part of a salad or just with a little salt and pepper Himalaya, for example, there are many other ways to include avocados in your diet. For example, you can use it as follows:
Use it as a substitute for cooking fat. Simply replace the fat (such as oil, butter or butter) with an equal amount of avocado
Use it as the first food for your baby, rather than processed baby food
For hundreds of unique recipes that include avocado-from salads to desserts and other-scan the website California10 Avocado Commission