I recently found my new favorite fruit, the avocado. Avocados are packed with vitamins, minerals, and essential fats that are vital for optimum health and wellbeing. Research also shows eating avocados help your body absorb more nutrients from the fruits and veggies you eat.
They balance cholesterol levels and help to prevent heart attacks and strokes. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements after seven days.
Avocados also aid in the regulation of blood pressure.
The avocado pulp is both antibacterial and antifungal, so it fights off disease and keeps the immune system healthy. Avocados are also an excellent source of the amino acid lecithin which prevents liver overload, boosts memory and helps to balance weight.
Studies have also shown that avocado has properties to prevent breast cancer and especially oral cancer.
One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health.
Absorb More From Your Food With the Avocados
While the nutrients provided by avocados are impressive, even more interesting is the growing evidence which reveals that avocados actually help us absorb nutrients from other fruits and vegetables!
Researchers at Iowa State University and Ohio State University conducted a study to find out more about this unique benefit. Six males and five females ate 300 grams of tomato salsa. About half of the group was given salsa that contained 150 grams of avocado (about five tablespoons), and the others ate salsa without avocado. After a period, the test was repeated but the subjects were given the opposite type of salsa they were given in the first phase.
In the second part of the study, the subjects ate a salad of carrots, spinach and lettuce. Half the group enjoyed their salad with 150 grams of avocado, and the other half without. The process was then repeated after some time and they ate the opposite type of salad.
Blood was drawn from each subject several times after each meal to determine changes in nutrient levels for up to nine and a half hours after the meals. The results were:
* Subjects who ate avocado with salsa absorbed nearly 4.5 times more lycopene than those who didn't eat avocado.
* Subjects who ate avocado with salad absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene than those who didn't eat avocado.
* More than four times as much lutein was absorbed by subjects who ate avocado with salad compared to those who ate only salad.
Eating avocados is an easy way to make our food more interesting (especially a vegan, as it offers that creaminess), get many essential nutrients, and absorb more from the other foods that we eat. It makes perfect sense to make avocados a part of our daily diet!
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More about this healthy super food on World Healthiest Foods .
Just for fun - Plant your avocado seed .
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Wow, really great post Robin. I have only in the last 5 years or so really gotten into avocados, but they are nearly a staple for us these days.
ReplyDeleteIt is such a shame that in the low fat frenzy that gripped nutritionism for so many years that avocados were vilified as "bad for you". Thank you for cleaning up it's reputation!
Best to you,
Metroknow
http://www.almostfit.com