The Benefits Of Avocado
Avocado is sometimes known as the alligator pear because of the texture of its skin and its pear-like shape. The avocado contains a good supply of carotene, there being three times as much in a well-colored ripe fruit as in a hard one. Analysts have found no less than 11 vitamins and 17 minerals in avocado, making it a very comprehensive storehouse of the nutritional needs of man.
There is a high level of oil which contains the vitamins A, D, and E, and is rich in the mono-unsaturated fat oleic acid. This type of fat is the principal constituent of olive oil which is rapidly gaining credence for preventing of heart disease. Although the calorie count of the avocado is large, there being 165 calories in l00g (40z), it is of excellent nutritional worth The avocado is also rich in vitamin 86, with an impressive 530 micrograms per l00g (40z). There is evidence that the leaves and fruits of the avocado have been shown to contain a substance known to be somewhat toxic to goats, rabbits, horses and canaries. There is no evidence that there is any danger to man, but for the sake of prudence it is best to have no more than one avocado a day whether juiced or fresh. Happily the fate of the unfortunate canary need not affect the use of avocado juice in the therapy because the best effect is found when the juice is employed as an external application to the skin. Avocado juice is a good way of having a balanced quantity of the oil of avocado. The oil is second only to lanolin in being the most penetrating oil known when applied to the human skin. Yet, unlike lanolin which is thought by many experts to be the cause of more cases of sensitivity to cosmetics than any other ingredient, avocado is emollient and innocuous without any known sensitizing effects. It can therefore be used externally as the ideal treatment for soothing sensitive skins. Avocado reduces ultra violet light and is a useful sun screening lotion for use prior to moderate exposure to the suns rays.
Avocado Great For Skin Care
Avocado is also known as Alligator Pear originated in southern Mexico. It has become a useful ingredient for our daily skin care routine. It is rich in fat as well as protein. These fats are monounsaturated which is good for a healthy heart. The provision of vitamin E in avocado helps the heart to remain fit. It is also known to supply 60% more potassium in comparison to banana.
It is also rich in fiber, foliate (folic acid), vitamin B6, iron, copper and magnesium. Other than applying avocado on your skin, consuming it in salad form can also be beneficial for your skin. Avocado contains vitamins like A, D, and E which has penetrating qualities to improve your skin. Avocado oil is also very useful for skin care. The oil is useful to remove any sun damage or age spots. It also softens the skin and provides a moisturizing effect and can do wonders on damaged, undernourished and dehydrated skin.
Simple Recipes for Skin Care
Puffed Eyes
Cut avocado into slices and place it under each eye and relax with it for next 20 minutes. The changes would be remarkable.
Eye Cream
Make an eye cream by mixing 5 drops of almond oil in 3 ripe slices of avocado. Blend this mixture and dab it around your eyes. Keep it for five minutes then rinse.
Another method of making the eye cream is by using 1/4 cup avocado oil with 1/4 cup aloe vera gel. You could also use apricot kernel, grape seed or sesame oil.
Facial Mask
This facial mask is useful for dry skin. Mash half avocado and apply it leisurely on your face. Keep it for 15 minutes and then rinse it off with warm water.
Make a paste of ½ ripe avocado mixed with 1 tsp vegetable oil. Apply this paste on a washed and clean face. Leave it for 15 to 20 minutes. Rinse it with warm water. This masque is very good for dry skin.
Smooth and Beautiful Hands
Make a paste by mixing 1/4 peeled
Mediterranean Diet: Avocado, the Fruit With the Healthiest Fats
If you are among those who avoid eating avocados for fear of their fat content, relax. Avocados, as part of a healthy Mediterranean diet, are high in good fats and they are not as fattening as you may believe. A typical avocado contains 30 grams of fat, but 20 of these fat grams are monounsaturated, mainly oleic acid, the healthiest fat.
Avocados contain oleic acid, the same fat found in olive oil. Oleic acid is a fat that can help you lower cholesterol. In one study of people with moderately high cholesterol levels, the participants followed a diet rich in avocados during seven days. At the end of the study they had significant decreases in total cholesterol and LDL cholesterol, the “bad” one, along with an 11% increase in HDL, the “good” cholesterol.
Avocados are a fruit although you probably keep them in your refrigerator’s vegetable compartment because they are not sweet. Avocados are used in salads, creams, cold soups and well known sauces as guacamole but not as desserts. They have a mild flavor and a very characteristic soft texture that combine with many recipes. Unfortunately, most often than not, they are absent from our table due to their bad press of being high in calories.
How many calories are in avocados?
It is true that avocados are richer in fat than any other fruits, 16.7 for each 100 grams (3.5 ounces). However, this number is still low when we compare it to other foods that you may eat on a regular basis and that do not contribute the same benefits to your body as avocados do.
Big benefits of Avocados
When eating this fruit keep in mind that you are providing your body with a food that has many beneficial properties. Among them we find the following:
Avocados are high in Vitamin E
100 grams or 3.5 ounces of avocados contribute with 25 per cent of vitamin E daily need. Vitamin E is one of the most powerful antioxidants and helps maintain healthy arteries by neutralizing the effects of free radicals. Damage to the lining of our arteries by free radicals is implicated in the oxidation of LDL cholesterol and the beginning of plaque, which in turn can lead to a heart attack.
B vitamins and folic acid
Avocados have substantial amounts of B vitamins; one cup of avocado has 23 percent of the Daily Value for folate. These vitamins are essential in protecting our arteries and our heart because of their effect on homocysteine.
A high level of homocysteine may cause a heart attack
Homocysteine is a substance our body needs to produce certain compounds vital for our organs to function properly. To produce these compounds, our body needs adequate amounts of vitamin B6, B12, and folic acid. When any of these vitamins are not present, homocysteine is not converted into the necessary compounds and spills into the blood.
Many studies have shown than when homocysteine accumulates in our system, it becomes toxic even in small amounts, increasing the risk of heart disease. High levels of homocysteine concentrations in our blood may cause a heart attack or a stroke even among people who have normal cholesterol levels.
To determine the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 years using dietary questionnaires. They found that women who had higher intakes of dietary folate had a 55 percent lower risk of having heart attacks or fatal heart disease. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.
Avocados lower high blood pressure
Avocados are rich in minerals such as potassium and magnesium while they are low in sodium. This characteristic makes them good diuretics and they are recommended for people who have hypertension. 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.”
Additional benefits of avocados
Studies at the University of California, USA, showed that avocados are a substantial source of lutein, a yellow pigment found also in green peas and leaks. Lutein protects these plants from solar radiation. This same property helps protect our retina and prevent diseases like cataracts o macular degeneration.
According to a recent investigation by the University of Ohio, USA, the nutrients in avocados can prevent oral cancer and probably any other types of tumors.
How to tell when they are ripe
A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor.
A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week.
How to prevent avocados from getting dark
Once you open an avocado eat it immediately since its meat gets dark very fast. If you consume only part of the avocado, keep the seed with the remaining portion and store in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.
Do not cook avocados because they become bitter; however, you can warm them up a little. When part of a dish, do not season avocados with salt until the very last moment, otherwise they will get dark immediately.
Final Thoughts
It is my hope that after reading this article you are fully aware of the many benefits of including avocados as part of a healthy Mediterranean Diet. I also hope you are convinced by now that avoiding this wonderful fruit in your meals just on the grounds of its fat content while at the same time including baked goods for dessert, it is not a healthy move.
Have a very healthy day,
Emilia Klapp, BS, RD.
