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Avocados

avocados

“Nutrient-Booster” & Heart friendly

Botanically, it is a fruit but culinary or in the kitchen it is often treated as a vegetable. In some cuisines, the avocado is treated as a fruit and is used in some desserts. Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit. In a recent study in the Journal of Nutrition, Ohio State University researchers reported that avocados can increase -- by as much as 15 times -- absorption of nutrients that protect against heart disease, cancer and blindness

Nutritional Profile: The avocado is considered a ‘complete’ food whereby it provides in excess of 25 essential nutrients, including: vitamins A, B, C, E and K, iron, copper, phosphorus, magnesium, and potassium. Avocados also provide protein, fiber and beneficial phytochemicals such as beta-sitosterol, glutathione and lutein. Moreover, the avocado has a fat content approximately 20 times the average of other fruits. It should be noted, however, that the avocado’s high-fat content consists largely of the healthy monounsaturated, namely oleic acid and linoleic acid.

Healthy Heart

  • Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."

  • The fat in avocados is monounsaturated fat, like the one found in olive oil. This fat helps lower cholesterol.

  • Avocados contain a substance called Beta-Sitosterol, which can apparently block LDL ("bad") cholesterol absorption.

Another study showed that individuals who consume folate-rich food sources in diets like avocadoes, have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.

 

 
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