Did you know that Avocados LOVE your heart? In fact, the feeling is mutual!
And again, am I surprising you? You know they’re healthy, you know they’re delicious and you know you can’t have Mexican night without them!
But, Read on….
The Avocado is the fatty fruit of the avocado tree, scientifically known as “Persea Americana” (for those of you who like to know such things).
With it’s smooth, creamy texture it supplies you with healthy monounsaturated fats.
Their nutritional profile is pretty unique.
➡ They contain lots of fiber
➡ They’re rich in essential vitamins and minerals, such as Vitamin B, Vitamin K, Vitamin E and Vitamin C.
➡ And minerals? You bet…Avocados also bring you potassium and copper.
Eating avocados is like having a guest who arrives bearing gifts.
It has not only been linked to a decreased risk of Cardiovascular Disease (Heart Disease), but they can be useful when trying to lose weight (which you know helps keep your heart healthy).
As I said…Avocados LOVE your heart!
Avocados are rich in many essential vitamins and minerals. The most abundant ones are listed below.
Nutrition facts: Vitamins and Minerals
Avocados are made up of:
- 73% water
8.5% carbohydrates (mostly fibers)
Half an avocado (68 grams) has 109 calories
When it comes to vitamins, it’s a healthy choice:
The table below contains information on the vitamins in avocados per 100 grams (about 1 1/2 avocados).
- Vitamin A – 1%
- Vitamin C – 10 mg (11%)
- Vitamin E – 2.07 mg (14%)
- Vitamin K1: 8%. Vitamin K1 is important for blood clotting, and may have benefits for bone health
- Vitamin B1 (Thiamine) 6%
- Vitamin B2 (Riboflavin) 10%
- Vitamin B3 (Niacin) (11%)
- Vitamin B5 (Pantothenic acid) 28%
- Vitamin B6 (Pyridoxine) 20%
- *Choline (3%) is similar to the B vitamins.
*It can be made in the liver.
*It is also found in foods such as liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs.
➡ Choline is used for treating liver disease, including chronic hepatitis and cirrhosis
➡ It is also used for
- memory loss
- Alzheimer’s disease and dementia
- Huntington’s chorea
- Tourette’s disease
- a brain disorder called cerebellar ataxia
- certain types of seizures
- and a mental condition called schizophrenia
➡ *Athletes use it for bodybuilding and delaying fatigue in endurance sports.
➡ *Choline is taken by pregnant women to prevent neural tube defects in their babies and it is used as a supplement in infant formulas.
➡ *Other uses include preventing cancer, lowering cholesterol, and controlling asthma.
- Vitamin B9 – (Folate) 20%
Avocados contain a lot of folate, which is important for normal cell function and tissue growth and is particularly important for pregnant women
Potassium: An essential mineral, is beneficial for blood pressure control and heart health
➡ Avocados actually contain more potassium than bananas.
Copper: A trace element that is relatively low in the Western diet.
➡ Low copper intake may have adverse effects on heart health.
- Compared to other fruits, avocados contain very little sugar. Half an avocado (68 grams) has only 0.5 grams of sugar, in the form of glucose, fructose, and galactose.
- And the digestible carbs are only 1.8 grams
- Because of the low sugar content, they are expected to have a very low glycemic index score, which means that they should hardly raise blood sugar levels.
Dietary fiber is an important component with many health benefits.
- It can regulate appetite, feed the friendly bacteria in the gut and cut the risk of many diseases.
Avocados are 79% Fiber. Half an avocado provides 4.5 grams of fiber, which is very high.
AVOCADO OIL is an excellent source of “good” fats (monounsaturated), which have beneficial effects on inflammation.
Animal studies suggest it provides a protective effect against inflammation, heart disease, and diabetes
➡ They are rich in monounsaturated fatty acids, mainly oleic acid (which is also the main component of olive oil). They help protect against heart disease, diabetes and cancer.
Other plant compounds
➡ Carotenoids: Avocados contain carotenoids such as lutein and zeaxanthin, which are important for eye health and may cut the risk of age-related eye diseases
➡ Avocados are very high in carotenoid antioxidants,
➡ Eating fat along with these antioxidants tends to increase their absorption into the body.
➡ Persenones A and B: Unique antioxidants that may have protective effects against inflammation and cancer
➡ D-Mannoheptulose: A type of sugar found in avocados, claimed to assist with blood sugar control
Because avocados are high in fat, the carotenoid antioxidants in them are particularly well absorbed.
How Avocados Can Maintain or Improve Your Heart Health
Heart disease is the leading cause of death in the world.
Blood cholesterol, triglycerides, inflammatory markers and blood pressure have all been associated with increased risk of heart disease
➡ Research has shown that avocado consumption may reduce blood cholesterol and triglycerides significantly, both of which are major risk factors for heart disease, as well as lower the potentially harmful LDL cholesterol and increase the good HDL cholesterol.
For Weight Loss
Even though they have a high-fat content, avocados are an excellent addition to a healthy diet for someone trying to lose weight.
Some people think that avocados are fattening because of their high-fat content, and should be avoided in calorie-restricted diets…
- However, eating avocados does not seem to prevent weight loss in overweight people.
In fact, adding avocados to meals makes people more satiated (full) and reduces the desire to eat for many hours, compared to a similar meal without avocados.
Avocados are also very high in fiber, low in carbs and do not raise blood sugar levels, which are all properties that make it a weight loss friendly food
For Reducing Symptoms Of Arthritis
Arthritis is a common problem in Western countries, characterized by progressive deterioration of the joint cartilage.
Avocados are safe to eat for most people but may cause problems in people with an allergy or irritable bowel syndrome.
➡ Actual avocado allergy is rare, but people with latex allergy may experience allergic reactions to fruits, such as avocados, bananas or kiwis, known as the latex-fruit syndrome.
➡ In latex-fruit syndrome, the immune system attacks fruit proteins that are similar to the allergy-causing proteins in latex.
➡ This may lead to allergic reactions like upset stomach, stomach cramps, headaches or more serious symptoms like severe allergic shock
Irritable Bowel Syndrome
➡ Avocados contain certain “short-chain” carbohydrates knows as FODMAPs, that may cause problems in people with irritable bowel syndrome.
If you have been diagnosed with IBS or any similar condition, eating foods containing FODMAPs may have adverse effects on digestion, leading to gas, cramping, bloating, stomach pain, diarrhea or constipation.
*If you have digestive issues, watch your symptoms carefully after eating avocados.
Wrapping It Up…
- Avocados are very filling, incredibly nutritious and taste really good!
- They are a good source of several vitamins, minerals, and plant compounds, and may have benefits for heart health and arthritis.
All things considered, avocados love your heart and are an excellent addition to a healthy diet!