AVOCADO
Why is it good for
you?
Avocado has been dubbed a 'superfood' because of its impressive nutrient
profile. Also known as an ‘alligator
pear’ or ‘butter fruit’, avocado is
the only fruit that provides a substantial amount of healthy monounsaturated
fatty acids (MUFA).
Studies suggest that
diets high in Monounsaturated fats – in particular the ‘Mediterranean
diet’ can help lower LDL or bad cholesterol and increase HDL or
good-cholesterol; the overall effect of this helps prevent coronary artery
disease and stroke.
How can a high fat food be
good for you?
A large avocado can
contain as many as 400 calories. Between 71% to 88%
of these total calories comes from fat. A
typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting
monounsaturated fats. Avocado contains about 20 times the average for other
fruits.
It is important to note that any
type of fat, in excess amounts will make you fat. By this I mean good fats like
monounsaturated fats must be eaten with the mindset that excess fat calories –
even from a superfood; can contribute towards obesity. It is important
therefore to incorporate avocado as part of a healthy intake. Enjoy it in
moderation.
Other Nutrients and their
effects:
The combination of vitamins
B6, C and D, Riboflavin and Manganese found in avocados helps maintain a strong
immune system.
They are also a good
source of vitamins A and E, which help protect against cancer. Avocados are
high in omega-3 fatty acids, which reduces the risk of heart disease. They also
contain Lecithin, a type of fatty acid crucial for healthy nervous tissue.
Their creamy pulp is
a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated
fatty acid linoleic
acid.
Avocados are a very good source of soluble and insoluble dietary fibre.
Dietary fibre helps lower blood cholesterol levels and prevent constipation.
Avocados are also excellent sources of minerals like iron, copper
and magnesium. Magnesium is essential for bone strengthening and has a
cardiac-protective role as well. Iron and copper are required in the production
of red blood cells.
Did you know?
An 80g portion counts towards your 5-a-day .
Avocado....Pretty impressive – huh?
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