Hot of the Oven... Avocado

Adapted from: http://authoritynutrition.com/12-proven-benefits-of-avocado/

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Welcome to yet another of edition "Hot Out Of The Oven News" I am always excited to share news that will help you live better. As I have brought you some very good information source on Flax seed's last week. As this week sources is loaded with good information also Avocado.The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. As I will share with you the 12 health benefits of avocado plus more beneficial facts, that are supported by scientific researcher.
Questions what is an Avocado? it's a fruit that come's in comes in many shapes and colors like: from green to black can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
As the most popular avocado is called Haas Avocado.
Which is often called "alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
What are the most nutritious values found in Avocado?
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
As avocado does not contain any cholesterol or sodium, and are low in saturated fat. While there are some that would beg the differ.
Avocados contain more potassium than a banana. Potassium is one vitamin we as humans are not getting enough of.
This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.
Avocados are very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.

While several studies have shown that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.
Avocado is Loaded With Heart-Healthy Fatty Acids.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
As the fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
Are you getting enough "Fiber" ?
Fiber is another nutrient found in relatively large amounts in avocado.
As fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies (14).
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.
How to help lower my cholesterol and triglyceride Levels?
While heart disease is the most common cause of death in the world .
It's known that several blood markers are linked to an increased risk.
Which includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:
Reduce total cholesterol levels significantly.
Reduce blood triglycerides by up to 20%.
Lower LDL cholesterol by up to 22%.
Increase HDL (the “good”) cholesterol by up to 11%.
As one of the studies have showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.
As many researcher say that people who eat Avocado tend to be healthier. While eating Avocado does have multiple benefit's that can help cure many ill elements like.
Great for eyesight: Avocados contain lutein and zeaxanthin, two phytochemicals that are essential to eye health. These two carotenoids act as antioxidants in the eye and can minimize the damage and reduce the risk of developing age-related macular degeneration.
Osteoporosis prevention: Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K may be just as important. Vitamin K can improve bone health by increasing calcium absorption and reducing urinary excretion of calcium.3
Low intakes of vitamin K have been associated with a higher risk of bone fracture. One-half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K.
Cancer fighter: Low levels of folate have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (from food, not necessarily supplements) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.
Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. One-half of an avocado provides approximately 20% of the daily-recommended intake for folate.
Good for woman are Pregnant: Folate is also extremely important for pregnant women. Adequate intake protects against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important. In a study from McGill University, paternal folate deficiency in mice was associated with a 30% higher number of various birth defects than in offspring with no paternal folate deficiencies.
Lowering the risk of depression: Another benefit of foods with high levels of folate is a lowered risk of depression. Folate helps to prevent an excess of homocysteine forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.5
Improved digestion: Despite its creamy texture, an avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
Natural detoxification: Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
Protecting from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.