DID YOU KNOW THAT…?
AVOCADOS CONSIDERED TO BE
ONE OF THE WORLDS HEALTHIEST FRUITS!
- Avocados can help reduce the risk of
cholesterol-related heart disease! Avocados contain oleic
acid, a monounsaturated fat that may help lower
cholesterol. 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 on the diet that included avocados, they had
significant decreases in total cholesterol and LDL
cholesterol, along with an 11% increase in health
promoting HDL cholesterol.
- Avocados can help guard against high blood pressure,
heart disease and stroke! Avocados are a good source of
potassium, a mineral that helps regulate blood pressure.
As stated by the U.S. Food and Drug Administration: "Diets
containing foods that are good sources of potassium and
low in sodium may reduce the risk of high blood pressure
and stroke."
- Avocados contain elements that help protect against
breast cancer and prostate cancer! Oleic acid, an
essential fatty acid found in avocados, has been shown to
have significant protection against breast cancer.
Carotenoids (zeaxanthin, alpha-carotene and beta-carotene)
and significant quantities of tocopherols (vitamin E) are
also found in avocados. In a laboratory study published in
the Journal of Nutritional Biochemistry, an extract of
avocado containing these carotenoids and tocopherols
inhibited the growth of both androgen-dependent and
androgen-independent prostate cancer cells.
- Avocados can help lower the risk of cardiovascular
disease and stroke! Avocados contain a significant amount
of folate, a nutrient that is important for heart health.
Studies show that people who have a folate-rich diet have
a much lower risk of cardiovascular disease or stroke than
those who do not
-
Creamy rich avocado is considered the world's healthiest
fruit! This is because of its nutrient contents such as
vitamin K, dietary fiber, potassium, folic acid, vitamin
B6, vitamin C, copper, and reasonable calories in it.!
FOOD RATING CHART FOR AVOCADOS
|
Avocado, slices
1.00 cup
146.00 grams
235.06 calories |
|
Nutrient |
Amount |
DV
(%) |
Nutrient
Density |
World's Healthiest
Foods Rating |
|
vitamin K |
29.20 mcg |
36.5 |
2.8 |
good |
|
dietary fiber |
7.30 g |
29.2 |
2.2 |
good |
|
potassium |
874.54 mg |
25.0 |
1.9 |
good |
|
folate |
90.37 mcg |
22.6 |
1.7 |
good |
|
vitamin B6 (pyridoxine) |
0.41 mg |
20.5 |
1.6 |
good |
|
vitamin C |
11.53 mg |
19.2 |
1.5 |
good |
|
copper |
0.38 mg |
19.0 |
1.5 |
good |
|
World's Healthiest
Foods Rating |
Rule |
|
excellent |
DV>=75% |
OR |
Density>=7.6 |
AND |
DV>=10% |
|
very good |
DV>=50% |
OR |
Density>=3.4 |
AND |
DV>=5% |
|
good |
DV>=25% |
OR |
Density>=1.5 |
AND |
DV>=2.5% |
|
This
chart details some of the significant nutrients
contained in Avocados, the percent Daily Value (DV%)
that this amount represents, the nutrient density and
the rating this represents in terms of health value.
This rating system used by The George Mateljan
Foundation was adopted from the government standards
for food labeling found in the U.S. Food and Drug
Administration’s “Reference Values for Nutritional
Labeling.”
*Source:
www.whfoods.com |
The next time you decide to have salad, add some slices of
avocados! Adding avocado to salad increased absorption of
alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1
times higher, respectively, than the average amount of these
carotenoids absorbed when avocado-free salad was eaten. Not
only are avocados healthy, they taste GREAT!
|
