ARE AVOCADOS GOOD FOR YOU? Health Benefits of Avocado

- Are avocados good for you? Health Benefits of Avocado, by Rosie2010 -
- Are avocados good for you? Health Benefits of Avocado, by Rosie2010 -

ARE AVOCADOS GOOD FOR YOU? Avocado Health Benefits, Nutrition, Calories, Plus Martha Stewart Guacamole Recipe

Avocados are said to be one of nature's perfect foods because of their health benefits and nutritional content. Avocados contain 60% more potassium than bananas, and studies show that diets high in potassium can reduce the risk of hypertension and possibly stroke. Avocados are also rich in B vitamins, as well as vitamin E and vitamin K, all of which are essential for a healthy body. In addition, avocados are known to help lower blood cholesterol, reduce the risks of heart disease, and help prevent osteoarthritis and rheumatoid arthritis, among other things.

All the health benefits and nutritional value of avocados make avocados one super food deserving to be included in our daily diet.


Avocados can help prevent heart disease, photo by colintimberlake - Health Benefits of Avocados
Avocados can help prevent heart disease, photo by colintimberlake - Health Benefits of Avocados
Avocados can help reduce the inflammation associated with arthritis, photo by campusguy, Photobucket - Health Benefits of Avocados
Avocados can help reduce the inflammation associated with arthritis, photo by campusguy, Photobucket - Health Benefits of Avocados
Avocados can help in weight loss, photo by e9media, source Photobucket - Health Benefits of Avocados
Avocados can help in weight loss, photo by e9media, source Photobucket - Health Benefits of Avocados

Health Benefits of Avocados

  • Avocados can help lower cholesterol levels and reduce the risk of heart disease - According to the American Heart Association, mono and polyunsaturated fats ("good" fats), when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide "good" fats. Avocados contribute good fats to one's diet, providing 3g of monounsaturated and 0.5g polyunsaturated fat per 1 oz. serving. Folate in avocados is also good for a healthy heart.
  • Avocados can reduce the risk of hypertension and possibly stroke - Avocado is a good source of potassium. In fact avocados contain 60% more potassium than bananas. Studies show that diets high in potassium can help lower the risk of hypertension and possibly stroke.
  • Avocados can help people with diabetes - Avocados have healthy fats which contain an essential hormone known as adiponectin which helps to speed up the absorption of glucose, and helps to regulate the blood sugar levels.
  • Avocados can help prevent osteoarthritis and rheumatoid arthritis - Avocados are rich in antioxidants. Antioxidants are essential for helping reduce the inflammation associated with arthritis.
  • Avocados can help reduce the risk of cancer - Studies show that certain toxin found in avocados can kill cancer cells. Although more studies have to done, scientists believe that the toxin can help prevent or reduce the risk of breast cancer. Avocados are also high in potassium which help prevent or reduce the risk of cancer.
  • Avocados can help in weight loss - The high fat content in avocados gives you a faster feeling of being full and this helps reduce overeating. Recent studies also show that calories are not the only factor in reducing weight. The timing of both consumption and exercise is also important.


Nutritional Value - Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They have a good amount of B vitamins and especially vitamin E, but less vitamin C compared to other fruits. They are also good for fiber and potassium. The potassium and fiber content in avocado is among the highest for fruits. They also supply a little of other minerals like phosphorus, magnesium and zinc. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

So there you go... avocados are good for you.


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Warning:

Don't give any avocado to your pets. Many animals can fall severely ill from eating it, as it contains a fatty acid that is toxic to many kinds of animals ... read more

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Eat Avocado Everyday - Avocados are good for you!


Calories in Avocado

Avocado is unique among fruits in having relatively high calorie content, compared to most other fruits. Most of the calories are concentrated in the fat content of its flesh, which is quite high for a fruit, and which is the reason why you tend to feel full quickly, when you eat avocado. That's good news for us, who are watching our weight.

1 oz. or 2 tablespoon (2-3 thin slices) serving of avocado contain 50 calories. However, more than two-thirds of these calories comes from fat, most of which are "good" fat. To put this into perspective, check out the comparison below.


Fat Content and Calories Comparison

 
Fresh Avocado
Butter, salted
Sour Cream, cultured
Cheddar Cheese
Mayonnaise, with salt
Portion (1 ounce)
2 Tbsp. or 2-3 thin slices
2 Tbsp.
2 Tbsp.
1 Slice
2 Tbsp.
Calories
50
204
60
114
109
Total Fat (g)
4.5
23
6
9.4
9.4
Saturated Fat (g)
0.5
14.6
3.7
6
1.4
Cholesterol (mg)
0
61
13
30
7
Sodium (mg)
0
164
15
176
199
Guacamole by shepipes, source: Photobucket
Guacamole by shepipes, source: Photobucket
Guacamole by dkmclaugh, source: Photobucket
Guacamole by dkmclaugh, source: Photobucket
Guacamole by storage278, source: Photobucket
Guacamole by storage278, source: Photobucket
Guacamole by loos09_2009, source: Photobucket
Guacamole by loos09_2009, source: Photobucket

Martha Stewart Guacamole Recipe

Ingredients

2 ripe avocados, peeled, pitted, and lightly mashed

1/2 cup minced onion

1 jalapeno chile, minced (remove seeds and ribs for less heat)

1 plum tomato, seeded and diced

1/4 cup chopped cilantro

2 to 3 tablespoons fresh lime juice

Coarse salt

In a bowl, combine avocados, onion, jalapeno, tomato, cilantro, and lime juice. Season with salt, and mix to combine.


Here are some suggestions from Martha Stewart readers:

  • To keep Guacamole from getting brown, save the pit from avocado and put aside. Mix all ingredients to your liking then push the pit into the mixture. Cover with plastic wrap and refrigerate until ready to use. Don't forget to remove pit before serving.
  • Add in 1 clove of fresh garlic, minced or crushed (easiest to do with a garlic press). Cut down on the onion a bit if you do this. If you don't have fresh jalapenos on hand, flakes of red pepper will give it a good kick and look pretty.
  • Always look for an avocado that is firm, not mushy. It should just give to the touch.
  • Caution: a little cilantro goes a long way, so if you're not a huge fan of this herb--decrease amount called for in the recipe.
  • Add some garlic (or lots of it).
  • You can also add some green pepper and a bit of ground cumin.

Enjoy!


Did you know? by Rosie2010

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Comments 29 comments

Ashok kumar Roy 4 years ago

tomato enhenss mamori


BlissfulWriter profile image

BlissfulWriter 4 years ago

I love avocado and try to eat it everyday. It is one source of healthy fat.


NP.QUEEN profile image

NP.QUEEN 4 years ago from Dubai

hi

Very informative hub.Thanks for sharing.


Rosie2010 profile image

Rosie2010 4 years ago from Toronto, Canada Author

@Thelma Alberts - sorry for the late reply. I'm glad you enjoyed reading my avocado hub. Avocado mask is great for dry skin.. I'm glad to hear it works for you. Cheers!

@Rachelle Williams - lol I didn't like avocado as a kid, unless my mother made avocado shakes. Yes, avocado is great for dry skin, so I hope you give it a try. I'm glad you enjoyed reading my avocado hub. Cheers!

@vespawoolf - I lived in Texas for a while, and that's where I fell in love with guacamole. I also love avocado shakes, in salads, or just as is. I have not tried it in soup though.. I'm sure it's delicious. Cheers!

Have a nice day y'all,

Rosie


vespawoolf profile image

vespawoolf 4 years ago from Peru, South America

Thanks for the guacamole recipe! I eat avocadoes any way. We even make a soup with avocadoes.


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    Did you know?  by Rosie2010

    Did you know you can create your own HubPage? 

    Did you know you can be part of a great community, make friends and, share your knowledge and experience, and EARN MONEY through Adsense and other Affiliate programs?  

    Yes, you can!   JOIN HUBPAGES NOW -  CLICK HERE!


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