Avocados are one of the healthiest fruit on the plant. They contain numerous healthy fats which provide us with various health benefits.
The Hass Avocado Board (HAB) is going to conduct a research that wants to know more about the health benefits avocados offer, especially the fact why they are so beneficial against diabetes, cardiovascular problems, weight regulation as well as why they improve the way we absorb nutrients in our body.
The first study was published in 2012. According to this study by UCLA, if you eat only ½ of a medium sized Hass avocado as an addition to a hamburger which is prepared of 90% of lean beef, you’ll manage to inhibit Interleukin-6 (IL-6) which is an inflammatory compound being produced in significant amounts especially when you compare it to having a burger that isn’t combined with fresh avocado.
The leading author was David Heber, MD, PhD. He claims that avocados are extremely healthy for our cardiovascular system.
“The researchers performed an observation of a significant increasing of IL-6 of 70% only 4 hours after they ate the plain burger, but smaller effect on IL-6 (about 40% of increasing) during the same period of time when people ate fresh avocado with their burger.
The study also claims that when you eat this avocado with a burger, you don’t increase the levels of triglyceride. That wasn’t the case when you eat only the burger.
This study also discovered that there’s a difference in the arterial blood flow that is peripheral and is able to predict vascular health. This happened after the consumption of the hamburger compared to the meal with hamburger and a fresh avocado.
A reduced blood flow was proved after the plain burger was eaten with an approximately 27% drop and in comparison to a burger combined with some fresh avocado which had about 4% drop.
Avocados – A Real ‘Super Food’
Avocados contain various monounsaturated fats that we need to have because we’ll burn them for energy. Avocados also contain high amounts of potassium.
You’ll manage to have optimal health and also ideal weight if you eliminate the grain carbs. You just have to make sure and increase the amount of healthy fats we intake. Avocados, but coconut oil, organic butter and organic eggs are only several ingredients that contain these healthy fats.
If you manage to limit the amount of protein you intake, you’ll be able to prevent cancer and improve your overall health. People try to consume protein but they don’t know it’s of a very poor quality. It can be found in beef and other livestock animal products. In case you’ve decided to decrease the amount of protein, make sure you somehow replace the calories you lost with the healthy fats found in olives, avocados, butter, coconut oil, nuts and olive oil.
Usually, people use from 50 to 70% of fat in their diet and high amounts of vegetable carbs, but moderate-to-low amounts of high-quality protein). One medium avocado is full of 22.5 grams of fat and 2/3 of them are monounsaturated. They also contain a small amount of fructose as well as various nutrients like:
- Vitamin E
- Folic acid
- Potassium (twice than the amount of potassium in one banana)
Avocados are very safe to buy. You don’t need to buy organic avocados, because they have a thick layer that protects the fruit inside from any pesticide.
Health Benefits of Avocados
As we previously mentioned, avocados are abundant in various health benefits. Japanese researchers proved that this fruit can protect your liver from damage. According to a study that included 4 laboratory rats that were given avocado with 22 different fruits, those rats that were given avocado had a very small amount of liver damage. That’s because they gave them D-galactosamine which is known as a very powerful toxin from the liver that can interfere with the synthesis of cells and later result in death of the cells. Liver injuries which are chemical-induced look like the ones that are caused by different viruses. According to the researchers, avocados can help the procedure of treating viral hepatitis. One of the lead authors, Ph.D Hirokazu Kawagishi, says:
“Avocados are tasty, nutritious and improve the health of the liver. We should all consume them as much as possible.”
Avocados help your body to absorb all the nutrients soluble in fat efficiently along with alpha-carotene and beta-carotene as well as lutein.
According to another study on avocado from 2005, if you only add it into your salad, you’ll absorb 3 to 5 times more carotenoids and antioxidant molecules that help your body fight free radical damage. Avocados are abundant in compounds which can even destroy cancer cells in the oral cavity. They also help to improve the lipid profiles in people with non-optimized HDL/ total cholesterol levels as well as in healthy individuals. A study which researched 8 healthy individuals proved a lowered serum total cholesterol level of 16% after only 1 week of dieting that was high in the monounsaturated fat found in avocados. People who had increased levels of cholesterol had a decrease in the serum total cholesterol of 17% as well as a 22% decrease in the triglycerides and the LDL-cholesterol. They also had an 11% increasing of the good cholesterol (HDL).
The Best Way to Peel an Avocado
Avocado can be peeled in numerous ways. Here are some of the guidelines from the California Avocado Commission published in 2010:
“Avocados grown in California contain 11 carotenoids. They are full of complex phytonutrients that offer a wide range of health benefits. They are called carotenoids and can protect us from macular degeneration that’s related to aging, various types of cancer and also heart disease.
Researchers proved that the greatest part of these beneficial matters can be found in the part of the fruit which is the closest to the peel.
You’ll manage to preserve most of the antioxidants if you peel the avocado using your own hands like you do with a banana:
- First, you should cut the avocado around the seed, length-wise
- Hold each half. Then, twist the halves in the opposite directions. That will help you divide the fruit from the seed
- In this part, you’ll extract the seed easily
- Then, cut every half down its length
- In the end, use your thumb finger as well as your index finger to peel the skin off each of the pieces gently.
How to Get More Avocado into Your Diet
Avocado is mostly eaten raw or put into salads. You can also use it in these ways:
- Just replace the fat you use, oil, butter etc. with some avocado
- Use it as baby food instead of the store-bought baby food
Article and image source: realfarmacy.com