1. Protein
Avocadoes provide all 18
essential amino acids necessary for the body to form a complete protein.
Unlike the protein in steak, which is difficult for most people to
digest, avocado protein is readily absorbed by the body because
avocadoes also contain fiber. If you are trying to cut down on animal
sources of protein in your diet, or if you are a vegetarian, vegan or
raw foodist seeking more protein, avocadoes are a great nutritional ally
to include not merely as an occasional treat, but as a regular part of
your diet.
2. Beneficial Fats
Avocadoes provide the
healthy kind of fat that your body needs. Like olive oil, avocadoes
boost levels of HDL (the "good" cholesterol). HDL cholesterol can help
protect against the damage caused by free radicals. This type of
cholesterol also helps regulate triglyceride levels, preventing
diabetes. A study published early this year in the Canadian Medical
Association Journal found that a vegetarian diet, which includes HDL
fats, can reduce levels of LDL (the "bad" cholesterol) as effectively as
statin drugs.
3. Carotenoids
Avocadoes are an
excellent source of carotenoids. Although many people associate
carotenoids only with red and orange produce, avocadoes are also an
excellent source of this phytonutrient. Avocadoes, also known as
alligator pears, offer a diverse range of carotenoids including not only
the better known ones such as beta-carotene, alpha-carotene and lutein,
but also lesser known varieties of this type of phytonutrient such as
neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome,
beta-cryptoxanthin and violaxanthin. Every time you consume foods rich
in carotenoids, you deliver high quality vitamin A to your body, thereby
protecting eye health. Carotenoids also enhance the functioning of the
immune system and promote healthy functioning of the reproductive
system. Since carotenoids are fat soluble, eating avocadoes optimizes
the absorption of these nutrients.
4.Anti-Inflammatory
The combined effect of the deluxe package of nutrients contained in
avocadoes offers powerful anti-inflammatory benefits. Avocadoes' unique
combination of Vitamins C and E, carotenoids, selenium, zinc,
phytosterols and omega-3 fatty acids helps guard against inflammation.
This means avocadoes can help prevent or mitigate against both osteo-
and rheumatoid arthritis.
5. Heart Health
The fat
content, which causes some uninformed health "experts" to deem avocadoes
as unhealthy, actually provides protection against heart diseases.
Studies have shown that oleic acid improves cardiovascular health. Oleic
acid is the primary fatty acid in avocadoes. Many people now take
supplements in order to consume more omega-3 fatty acids to lower their
risk of heart disease. Avocadoes are rich in omega-3, delivering 160
milligrams per cup of alpha-linolenic acid.
6. Choosing and Eating
To get the most nutritional value from avocadoes, avoid those which
have become over-ripe. You can identify these at the store because they
will have dents and feel overly soft when you hold them. A ripe avocado
should have no dents in its skin and will feel slightly soft when
squeezed. You can also buy unripe avocadoes, which feel very hard when
gripped, and permit them to ripen at home. The portion of the avocado
closest to the skin is the most dense in nutrients, so be sure to scrape
the skin clean before discarding it.
