Experts have discovered that many of the properties of avocado help prevent a series of diseases such as: diabetes, cancer, Alzheimer's, heart problems among others.
Avocado carotenoids and how they work
Consider adding it to salads, and not just for taste. Recent research has shown that the absorption of two main antioxidant carotenoids, lycopene and beta-carotene are significantly increased when fresh avocado (or avocado oil) is added to a salad.
A cup of fresh avocado (150 grams) added to a salad with romaine lettuce, spinach, and carrots increases carotenoid absorption by 200 to 400%. This research result makes a lot of sense to us because carotenoids are fat soluble and will be provided with the fat, they need for absorption by adding avocado. Avocado oil added to a salad achieves the same result. Interestingly, both the avocado oil and fresh avocado added to the sauce increases the carotenoid absorption of the sauce as well.
The method you use to peel an avocado can make a difference to your health. Research has shown that the highest concentration of carotenoids in avocado occurs in the dark green flesh just under the skin. Avoid cutting the dark green part more than necessary when you are peeling an avocado.
We tend to think of carotenoids as concentrated in orange or bright red vegetables like carrots or tomatoes. While these vegetables are fantastic sources of carotenoids, the avocado, despite its dark green skin and largely greenish pulp, is now known to contain a spectacular array of carotenoids.
Researchers believe that the incredible diversity of carotenoids in avocados is a key factor in the anti - inflammatory properties of this vegetable. The list of carotenoids found in avocado include carotenoids known as beta-carotene, alpha-carotene, and lutein, but also many lesser-known carotenoids such as neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin.
Avocado essential fats and their anti-inflammatory properties
This food sometimes gets a "bad rap" as a very high-fat vegetable. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in it is unusual and offers health benefits. The unusual nature of avocado fat is threefold.
First there are the phytosterols that represent an important part of the avocado fats. These phytosterols include beta-sitosterol, campesterol, and stigmasterol and are sympathetic to our inflammatory system that help keep inflammation under control. The anti-inflammatory benefits of these facts are particularly well documented with arthritis- related problems.
Polyhydric fatty alcohols
Second are avocado polyhydroxy fatty alcohols (ALP). Polyhydric fatty alcohols are widely present in ocean plants. Like avocado phytosterols, polyhydric fatty alcohols also provide us with anti-inflammatory benefits.
Third is the unusually high amount of a fatty acid called oleic acid in avocado. More than half of the total amount of fat in avocado is provided in the form of oleic acid, a situation very similar to the composition of the fat of olives and olive oil.
Oleic acid helps our digestive tract transport fat molecules that can increase our absorption of fat-soluble nutrients like carotenoids. As a monounsaturated fatty acid, it has also been shown to help reduce the risk of heart disease.
So, don't be fooled by the misinformation about avocados that you classify it as a high-fat food. Like other high-fat plant foods (for example, walnuts and flax seeds), avocado can provide us with specific health benefits, precisely because of its unusual fat composition.
The Wonderful Properties of Avocado
In addition to all the properties that include its beneficial fats, the avocado also has properties high in fiber, vitamins and other properties that are classified below
1. Omega 3
Foods that contain Omega 3, such as the avocado fruit, are recommended for a healthy heart, a bright brain and exceptional eyesight.
The avocado fruit has vitamins A, C, D, E, K and B complex vitamins, which are thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folic acid, as well as potassium.
3. Prevention of Alzheimer's
The properties of avocado help Alzheimer's, since the high doses of vitamin E it contains can neutralize free radicals and the accumulation of proteins to reverse memory loss in patients with Alzheimer's. Also, the properties of avocado counteract the symptoms of Alzheimer's in the early stages and delay the progression of the disease.
4. Monounsaturated fats
The monounsaturated fats in avocado help control blood triglycerides, lower cholesterol, and control diabetes.
This water-soluble vitamin B helps the development of cells and tissues. The folate contained in the avocado fruit helps prevent the formation of the tangled nerve fibers associated with Alzheimer's.
The avocado fruit contains this natural pigment that protects against cataracts and certain types of cancer. In addition, lutein is one of the properties that reduces the risk of macular degeneration, the main cause of blindness in adults 65 years and older.
7. Oleic acid and Potassium
Both the oleic acid and potassium in avocado help lower cholesterol and reduce the risk of blood pressure.
With this and more, avocado is a food that should not be missing in your daily diet. Here we share a recipe for a smoothie or smoothie made with this delicious and nutritious fruit.
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