Avocados

Enjoy The Health Benefits Of The Delightful Avocado

by Reuben Chow

(NaturalNews) The avocado is an unusual fruit. Not only is it high in calories, but it is rich in fat too. Instinct suggests that a high-calorie and high-fat food would be bad for health, yet the humble avocado actually provides a host of wonderful health benefits.

There are dozens of varieties of avocados, split into three main categories -- West Indian, Mexican and Guatemalan. Green and luscious, the flesh of the avocado is hard when it is harvested. As the fruit ripens, the flesh softens and its texture becomes butter-like. The Aztecs thought of avocados as an aphrodisiac, while Amazonian herbalists believe that they can treat gout.

Nutritional content
Avocados are a good source of:

* protein -- highest among fruits; about 2 g per 100 g (3.5 oz)
* fiber -- about 6.7 g per 100 g; highest soluble fiber content of any fruit
* monounsaturated fatty acids -- about 14.7 g of fats per 100 g, with two-thirds being healthful monounsaturated fats; unsaturated fatty acid content ranks only behind olives among fruits
* carbohydrates -- about 8.5 g per 100 g, or over 300 calories per avocado
* B vitamins
* vitamin C
* vitamin E
* phosphorus
* potassium -- about 500 mg per 100 g; one avocado matches two to three bananas
* zinc -- regulates immune function; contributes to wound healing, senses of smell and taste
* folate -- important for pregnant women, preventing dangerous spinal and brain birth defects; helps maintain proper nerve function
* lutein -- helps prevent prostate cancer; prevents cataracts and age-related macular degeneration
* glutathione -- potent antioxidant with anticancer properties
* oleic acid
* linoleic acid

Lowers cholesterol
Avocados, in particular its oleic acid content, may help lower cholesterol levels. One particular study which looked at persons with moderately high levels of cholesterol who consumed many avocados in their diet revealed significant reductions in total cholesterol and "bad" LDL cholesterol levels as well as an 11% increase in the "good" HDL cholesterol. Other research also showed the slight lowering of triglyceride levels.

Another way in which avocados help lower cholesterol levels is through the fiber they contain, which removes excess cholesterol from the body.

Boosts cardiovascular health
The high-potassium content in avocados helps lower high blood pressure plus reduce one's risk of suffering from strokes and heart attacks.

Some research has also suggested that oleic acid could help reduce bodily inflammation, thus lowering the probability of atherosclerosis developing.

Further, folate could help lower heart disease risk by decreasing bodily levels of homocysteine, an amino acid which could damage blood vessels at elevated levels.

Vitamin E is also a heart-healthy vitamin, while lutein helps protect against hardening of the arteries.

Helps control diabetes
According to Abhimanyu Garg, MD, "monounsaturated fats improve fat levels in the body and help control diabetes." Researchers have found that diabetics who consumed a lot of carbohydrates tended to develop high levels of triglycerides, blood fats which could elevate heart disease risk. However, when some of these carbohydrates were replaced with fats, in particular the type found in avocados, triglyceride levels tended to go down.

Improves bone health
Avocado is a relatively good plant-based source of vitamin D, which helps the body turn calcium into bones.

Phosphorus in avocados is also an important part of the bones and teeth.

Relieves skin conditions
Avocado oil can be used topically to treat some types of dermatitis plus dry skin and wrinkles. Long-term use can help relieve eczema too. It can be applied directly to the affected areas.

Mashed avocados or its inner peel (retaining some green flesh) can also be rubbed on psoriasis patches to obtain relief.

Sources for this article include:

Murray, Michael, ND., Pizzorno, Joseph, ND., and Pizzorno, Lara, MA, LMT. The Encyclopedia of Healing Foods. New York, NY: Atria Books, 2005. Print.

Yeager, Selene, et al. The Doctors Book of Food Remedies. New York, NY: Rodale, 2007. Print.

Collins, Elise Marie. An A-Z Guide to Healing Foods: A Shopper's Companion. San Francisco, California: Conari Press, 2009. Print.

Duke, James A., PhD. The Green Pharmacy. New York, NY: Rodale, 1997. Print.

Suzanne

Avocados Can Help Fight Disease and Balance Hormones

by Michael Ravensthorpe

(NaturalNews) Many nutritionists consider the avocado, which is native to the region stretching from the central highlands of Mexico to the Pacific Coast of Central America, to be one of the healthiest fruits in the world. This is because, unlike most other fruits, these green-skinned, single-seeded berries are rich in beneficial fats that are proven to boost our health in countless ways.

However, avocados are also bursting with many other nutrients lacking in the Western diet, making them an excellent "all-round" food for correcting deficiencies and tackling diseases. This article takes a closer look at the health benefits of this often misunderstood fruit, which deserves far more attention in the Western world than it currently receives.

Rich in disease-fighting fats

We can expect to receive an impressive 29 grams of total fat from the average avocado grown in Florida and California. Around 67 percent of this fat is monounsaturated, 16 percent is polyunsaturated and 15 percent is saturated. (1)

The primary monounsaturated fatty acid in avocado is oleic acid, which can prevent the onset of several serious diseases. For example, a study published in Nutrition in 2004 found that oleic acid (along with certain polyunsaturated acids) could be "useful for decreasing risk factors for cardiovascular disease." (2) A study published in Lipids in Health and Disease in 2009 also discovered that oleic acid could reverse the negative effects of inflammatory proteins in obese and diabetic patients, suggesting that it can help prevent and possibly even treat type 2 diabetes. (3)

Hormone-balancing properties

Avocados contain certain plant sterols, such as beta-sitosterol, that possess antiestrogenic properties, meaning they can block the estrogen receptors in our cells and reduce estrogen absorption rates. Consequently, progesterone levels in women and testosterone levels in men are increased. (4) This makes avocados an especially valuable food in today's world of widespread pollution and gender-bending chemicals, which can greatly compromise endocrine function.

Packed with carotenoids
Avocados are rich in a beneficial group of phytochemicals called carotenoids, which are plant-based precursors to the powerful antioxidant vitamin A. One of the carotenoids found in avocados, beta-carotene, is especially well-known for its cancer-fighting benefits. A study published in Biochemical and Biophysical Research Communications in August 2013, for instance, found that beta-carotene could inhibit the growth of tumors associated with neuroblastoma, an aggressive cancer that affects young children. (5)

Two other carotenoids found in avocados, lutein and zeaxanthin, are found in high concentrations in the macula of the human eye and are renowned for their vision-boosting properties. According to a report published by the American Macular Degeneration Foundation, lutein and zeaxanthin supplements can even prevent age-related macular generation, the most common cause of vision loss in Westerners aged 50 or older. (6)

High in nutrients
One American avocado supplies our bodies with approximately 33 percent of our recommended daily allowance (RDA) of vitamin C, 53 percent of our RDA of vitamin K, 28 percent of our RDA of potassium and similarly high amounts of other beneficial nutrients such as vitamin E, manganese, magnesium and most B vitamins. Additionally, one avocado contains a whopping 13 grams of dietary fiber, which is over 50 percent of our RDA. (7) This is far more fiber per weight than most other fruits, making avocados one of the best foods for treating constipation.

Sources:

(1) http://healthyeating.sfgate.com

(2) http://www.ncbi.nlm.nih.gov

(3) http://www.lipidworld.com

(4) http://www.everydiet.org

(5) http://www.ncbi.nlm.nih.gov

(6) https://www.macular.org

(7) http://nutritiondata.self.com

http://science.naturalnews.com

Suzanne

Avocados are heart healthy fruits that lower bad cholesterol and provide complete protein

by PF Louis

(NaturalNews) It's common for weight-watching types and cholesterol-concerned folks to shun avocados at restaurants and totally ignore them when shopping at food markets. But that's a mistake.

Not only have tests shown that this fruit is packed with nutrition, but it actually lowers LDL cholesterol and helps maintain proper weight while giving you the healthy fats that are needed for overall health.

Fruit was not a typo. Though commonly recognized as a vegetable, it's actually a fruit, nicknamed the "alligator pear" because of it's color, bumpy skin and pear shape. It grows on trees in warmer climates. A lot of avocados sold are from California, Florida or Mexico. Hass avocados that resemble alligator pears are the most accessible.

Most don't realize that avocados provide a complete protein. Unlike meats that require pancreatic enzymes to break down difficult proteins, the sun breaks down avocado proteins into easily digested amino acids while they ripen on trees.

Thus the avocado provides all 18 essential amino acids needed to create complete proteins by the body.

Using and selecting avocados

Avocados are an essential part of guacamole, which is a healthy dip or dressing with its chopped onions, tomatoes and jalapenos. But be cautious of the chips that are used for dipping. Avoid GMO corn chips and chips cooked in hydrogenated oils (trans-fats) or you'll offset the health benefits.

Incorporating sliced and diced avocados in salads and sandwiches is a good way to go to include this super fruit into your diet. Or you can simply add good olive oil and vinegar with sea salt for a tasty treat.

Avocados are not among the Environmental Working Group's (EWG) "dirty dozen" foods most heavily sprayed. As a matter of fact, avocados are among the EWG's "clean 15" non-organic plant foods least sprayed.

So you can feel more comfortable grabbing them at lower prices than organic avocados. Selecting them involves knowing when you intend to use them. If sooner rather than later, don't bother with avocados that are hard.

Gently squeezing each will tell which ones are very slightly soft. Those are ready to eat. The hard ones need to sit for some time before being just right for consumption.

Slice the alligator pear in half longitudinally, exposing the pit in its entirety. If eating only half an avocado, use the side without the pit and cover and store the other side in the fridge for a day or two.

Scoop out the meat with a spoon or slice away the skin. The "meat" closest to the skin is the most nutritious.

Recent heart health study to motivate your eating avocado

A Penn State University clinical trial on humans sponsored by the American Heart Association (AHA), "The Effect of One Avocado Per Day on Established and Emerging Cardiovascular Disease (CVD) Risk Factors," was published and submitted to the AHA late 2014.

The researchers used 45 men and women who were overweight or obese and had slightly elevated LDL and blood pressure levels. They had them all on three different diets for five weeks with a two week break between each diet.

Diet one was low-fat, diet two was moderate-fat, and diet three was moderate-fat with the inclusion of one Hass avocado per day.

All three diets included monounsaturated fats, such as olive or other vegetable oils, tree nuts and peanut butter. But the one with daily avocado produced the lowest levels of LDL (low-density lipoprotein) as well as the lowest readings for CVD markers: total cholesterol, triglycerides, small dense LDL, non-HDL cholesterol and others.

Study conclusion: "Our results demonstrate that avocados have beneficial effects on cardio-metabolic risk factors that extend beyond their heart-healthy fatty acid profile."

Sources:

http://www.naturalnews.com

http://www.ewg.org

http://blog.heart.org

https://clinicaltrials.gov

http://jaha.ahajournals.org

http://science.naturalnews.com

Suzanne

Avocados: 5 Reasons to Eat One Today and Every Day!

by Antonia

(NaturalNews) It wasn't too long ago that avocados were on the "never eat" list of many diets. Back in the days of the low-fat craze in particular, avocados were considered downright sinful!

Thankfully, those days are behind us, and we can celebrate the delicious, delectable avocado for what it truly is: a super healthy food.

There are two main varieties of avocado, the Hass (from California) and the Florida variety. The Hass is the darker one with the rougher, pebbly skin, while the Florida avocado is larger and has a smooth, lighter green skin. Both are healthy -- so it's really just your personal preference as to which kind you indulge in.

Following are five proven reasons why you should include avocados in your diet. Even every day, if you wish!

1. Avocados can help you lose weight (yes, you read that right!)

Rather than being "diet enemy number one," avocados have proven to be an effective tool in a dieter's arsenal of weight loss tricks.

In a 2013 study published in the Nutrition Journal, it demonstrated that people who consumed avocado with a meal were 23 percent more satisfied after eating, and get this -- had a 28 percent lower desire to eat over the next five hours!(1)

If you think about it, that means that, if you include avocado in one meal a day, you will feel more satiated and eat less the rest of the day. Not to mention being happier, because what a treat!

2. Avocado eaters tend to be healthier than others

So, first we discovered that eating avocados can assist you in weight loss, now we find that eating them can put you into the "healthy people" crowd? This is great news!

Results from the National Health and Nutrition Examination Survey, which analyzed data from 17,567 participants in the U.S., demonstrated that:

"Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults."(2)

3. Avocados are packed with healthy fiber

Many people have heard that fiber is good for them, but aren't quite sure why. Fiber is the indigestible plant part of food, and when consumed, it helps balance your blood sugar levels and can contribute to weight loss as well.(3)

If you eat just 3.5 ounces of avocado, you get a whopping serving of 7 grams of fiber, and that is 27% of the recommended daily serving for women between 19 and 50 years old!

4. Avocados can boost your nutrient levels

Enjoying a cup of fresh avocado can increase the absorption of carotenoids (powerful antioxidants which your body turns into vitamin A) by an eye-popping 400% in later meals!(4)

5. Avocados are a source of good fats

If you have always thought that avocados were high in fat, well, you were correct. However, there are "good" fats -- the kind that can actually help with weight loss -- and avocados fall into that category.(4)

Sources for this article include:

(1) http://www.nutritionj.com

(2) http://www.ncbi.nlm.nih.gov

(3) http://jn.nutrition.org

(4) http://blogs.naturalnews.com


suzanne

Good to get this reminder. We get our Hass advocados from South Africa. Feel safer consuming food from there because the South African Union has a Christian attitude towards women.

Avocados Can Naturally Treat Rare Form of Blood Cancer, Science Shows

by J. D. Heyes

(NaturalNews) A new study indicates that avocados, which are often hailed for various health benefits including packing plenty of vitamins and being good for skin, could also play a role in helping fight a rare form of leukemia.

As reported by the UK's Independent, Professor Paul Spagnuolo of Canada's University of Waterloo has found a lipid – which is a group of naturally-occurring molecules – within the avocado fruit that fights against acute myeloid leukemia, or AML.

As further noted by the Independent:

AML is a rare form of blood cancer which is most common in people over the age of 65. According to Cancer Research, around 8,600 people are diagnosed with leukemia each year, 2,600 of which are diagnosed with AML. Around 90 per cent of people diagnosed with AML over the age of 65 die within the first five years.

Spagnuolo also has developed a drug that was derived from the lipid using a compound known as Avocatin B, which he found targets the leukemia stem cells that "drive the disease." In performing this function, the Avocatin B attacks the root cause of the cancer. His findings were published in a recent issue of the oncology journal Cancer Research.

Targeted treatment that is less toxic

"The stem cell is really the cell that drives the disease," said Spagnuolo at Waterloo's School of Pharmacy. "The stem cell is largely responsible for the disease developing and it's the reason why so many patients with leukemia relapse. We've performed many rounds of testing to determine how this new drug works at a molecular level and confirmed that it targets stem cells selectively, leaving healthy cells unharmed."

The Avocatin B compound "eliminates" the source of AML, Spagnuolo said, and it is also less toxic to the body because of its targeted effects.

Spagnuolo and the university's school of pharmacy have formed a partnership with the Centre for Commercialization of Regenerative Medicine in order to file a patent for Avocatin B and examine other partnerships that would see the drug taken to clinical trials, a process that usually takes years.

"It's an exciting time for our lab. With the help of CCRM we are now pursuing commercial partnership that would take Avocatin B into clinical trials," said Spagnuolo, as reported by the university, in a press release. "Not only does Avocatin B eliminate the source of AML, but its targeted, selective effects make it less toxic to the body, too."

Lots of health benefits associated with "alligator pears"
Spagnuolo is one of just a few researchers around the world looking into treatments for disease via food-derived compounds, which are known as nutraceuticals.

As noted by the university:

There are multiple potential applications for Avocatin B beyond oncology, and the drug is just one of several promising compounds that Spagnuolo and his team have isolated from a library of nutraceuticals. Most labs would use food or plant extracts, but Spagnuolo prefers the precision of using nutraceuticals with defined structures.

"Extracts are less refined. The contents of an extract can vary from plant to plant and year to year, depending on lots of factors -- on the soil, the location, the amount of sunlight, the rain," said Spagnuolo.

"Evaluating a nutraceutical as a potential clinical drug requires in-depth evaluation at the molecular level," he continued. "This approach provides a clearer understanding of how the nutraceutical works, and it means we can reproduce the effects more accurately and consistently. This is critical to safely translating our lab work into a reliable drug that could be used in oncology clinics."

There are numerous health benefits from this wholesome, high-fiber fruit, which is known as an anti-aging superfood.

Sources:

http://www.independent.co.uk

http://www.sciencedaily.com

http://www.naturalnews.com

Suzanne

I am not quite sold on refined or too much processed vegetables, any more than pizzas. This encourages me to eat more avocados sprinkled with a good amount of ginger.

Avocado Compound Holds Promise For Treating Leukemia

by Sandeep Godiyal

(NaturalNews) Avocados have received enormous attention in the press and on social media in recent years. Once shunned as being too "high fat", dieticians, researchers and others in the healthcare community are beginning to realize just how healthy these amazing fruits really are. It is arguable, in fact, that avocados are one of the healthiest fruits on earth, a perfect blend of monounsaturated fats, fiber, protein and a wealth of vitamins, minerals and other compounds that support the well-being of the body. The healthy fats, for instance, support weight loss and good cardiac function, while the fiber in avocados promotes improved digestion. It should come as no surprise, then, that researchers are also uncovering a particular compound in avocados that can help improve health in another way: By treating a specific type of leukemia. Read on to find out more about this amazing research.

New Canadian cancer research offers promising lead

This latest study, whose results have just been published in the journal Cancer Research, is coming out of the University of Waterloo in Ontario, Canada, and was led by Professor Paul Spanuolo. He and his colleagues were researching acute myeloid leukemia (AML), a form of cancer which originates in the bone marrow. The bone marrow is where stem cells become mature blood cells in a normal person. In a person with AML, however, these blood cells are abnormal. More than 20,000 Americans receive this diagnosis every year, and around 10,000 die from it. The 65+ population (the fastest-growing segment in America) is most vulnerable to this disease and the prognosis is not good: 9 out of 10 seniors who develop AML will die within 5 years of the diagnosis.

What the study showed

This study found that avocados contain a certain compound called avocatin B which they believe has the potential to help treat this very serious form of cancer. What they found, specifically, was that this compound has strong anti-carcinogenic properties and that it is able to seek out and destroy AML cancer cells. Even more importantly, this compound appears to be selective: While it kills off cancer cells, it leaves healthy cells intact, thus minimizing the unfortunate side effects that go along with many traditional cancer treatments.

While the development of an actual clinic therapy is still a long ways off, the researchers have gone through the Centre for Commercialization of Regenerative Medicine and filed a patent for this compound, thus hopefully paving the way for the future production of a new kind of cancer therapy which can selectively target AML cancer cells without proving to be toxic to the rest of the body.

The University of Waterloo is one of the few in the world which is conducting research on what are called nutraceuticals (the group to which avocatin B belongs). Nutraceuticals are defined as compounds derived from food that have a potential pharmaceutical value. Hopefully, this and other research institutions will continue to expand research into nutraceuticals to come up with safer and more effective cancer treatments than what are now available and offer hope to cancer patients not only for survival but for good quality of life.

Sources:

http://www.huffingtonpost.ca

http://www.medicalnewstoday.com

http://authoritynutrition.com

http://www.truthwiki.org/Avocado/

Suzanne