Science Daily: Avocado The "SUPERFOOD"

in #science6 years ago

Hello everyone! today is another Science Foodie article. I will be sharing the health benefits of An Avocado in our daily meal. Avocados are the darling of the produce section. They’re the go-to ingredient for guacamole dips at parties. And they're also turning up in everything from salads and wraps to smoothies and even brownies.

This fruit is something that we could considered the fruit of the millennial, right? Eating this fruit will have a lot of great benefits to our body.


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What is an Avocado?
The avocado (Persea americana) is a tree the bore fruits , long thought to have originated in South Central Mexico classified as a member of the flowering plant family Lauraceae. Avocado (also alligator pear) refers to the tree's fruit, which is botanically a large berry containing a single large seed.


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Avocados are a stone fruit with a creamy texture that grow in warm climates.which is mainly due to their shape and the leathery appearance of their skin. The fruit that is grown on Persea Americana, which is an evergreen tree from the Lauraceae family. Although it doesn’t resemble these relatives, avocados are closely related to cinnamon and bay laurel. It is usually tall and can grow up to a height of 65 feet which is quite tall.

What are the Nutrients of this Superfood
Avocados are considered a “superfood” and have a special position in the food calorie pyramid. Avocados are rich in various nutrients, vitamins, and minerals. They are also a good source of monounsaturated fatty acids and have a low sugar content.


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Amount %DV
Vitamin A 7 µg 1%
Vitamin C 10 mg 11%
Vitamin D 0 µg -
Vitamin E 2.07 mg 14%
Vitamin K 21 µg 18%
Vitamin B1 (Thiamine) 0.07 mg 6%
Vitamin B2 (Riboflavin) 0.13 mg 10%
Vitamin B3 (Niacin) 1.74 mg 11%
Vitamin B5 (Panthothenic acid) 1.39 mg 28%
Vitamin B6 (Pyridoxine) 0.26 mg 20%
Vitamin B12 0 µg -
Folate 81 µg 20%
Choline 14.2mg 3%

As described earlier in our "What's New and Beneficial" section, U.S. adults who consume avocado average some important nutrient benefits, including intake of more potassium, vitamin K, vitamin E, fiber, magnesium, and monounsaturated fat. In addition, they average greater overall intake of fruits and vegetables and have better overall diet quality. Due to their higher calorie content, avocados do not rank as high in our rating system as do other nutrient-rich foods with fewer calories.

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Now we know how powerful this green fruit is. Even eating this raw is highly recommended.

What are the Health Benefits of this Fruit to us?


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Avocados are a nutrient-dense fruit that contain about 20 vitamins and minerals. Given its nutritious make-up, there are many avocado benefits. These include better heart and digestive health; healthy skin, hair and eyes; cancer prevention and weight loss, among others.

Here are some proven and tested:

  • Improved Heart Health
  • Lower Risk for Metabolic Syndrome
  • Healthy Skin, Eyes and Hair
  • Cancer Prevention
  • Help with Weight Loss
  • Better Digestive Health
  • Protection from Insulin Resistance and Diabetes
  • Better Hormonal Balance and Cognitive Function
  • Antioxidant nutrients
  • Reducing symptoms of arthritis
  • Great for Babies and Kids

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How to choose the best Avocado and use it
Some of us are really vigilant when it comes to the food that we eat, right? So to know that we are buying te best and quality food, here are some tips that i have read from drax.com

If you’re a little hesitant about adding avocados to your daily natural health regimen, don’t be. At the end of the day, it’s quite easy to increase your avocado consumption.

  • First, make sure the avocado is ripe. The best way to tell is to squeeze the avocado, which should give a firm, but gentle, yield to pressure.
  • Use it as a fat replacement in baking.
  • Dice it as a nice topping for your soups or bone broth.
  • Put it in the food processor to make dessert whips, puddings, smoothies and countless other recipes.
  • Mash or whip it until completely smooth for a baby’s first food instead of processed food in a Gerber jar.
    *Put it on top of a salad.
  • Use it in making homemade guacamole.
  • Put it on your skin as a natural moisturizer.

Avocado recipe

That is how to cook an avocado salad clearly very nutritious and of course delicious , right? We can try that at home.

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. It is about knowing what we put in our mouth, what food that will boost our health and improved our energy.
I hope that by posting this article you have learn something.
Thank you!

Source

1.Authority Nutrition(2013) 12 Proven Health Benefits of Avocado. Retrieved on May 11, 2018 from https://www.healthline.com/nutrition/12-proven-benefits-of-avocado

2.Lewin, J(2017)The health benefits of avocado. Retrieved on May 11, 2018 fromhttps://www.bbcgoodfood.com/howto/guide/health-benefits-avocado

3.OrganicFacts(2018)19 Best Benefits Of Avocado. Retrieved on May 11, 2018 from https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-avocado.html

4.Dr. Axe (2018)Avocado Benefits: The Most Nutrition-Packed Food on the Planet?Retrieved on may 11, 2018 from https://draxe.com/avocado-benefits/

Video
1.Kitchen, N.(2017)Salads: Avocado Tuna Salad Recipe - Natasha's Kitchen. Retrieved on May 11, 2018 from https://www.youtube.com

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