10 It can also be helpful for reducing constipation and improving symptoms of irritable bowel syndrome (IBS). In systematic reviews of randomized trials, fiber has been found to help lower blood sugar and LDL cholesterol. 9 In fact, they’re at the top of our list of 15 high-fiber foods. Therefore, they depend more on the natural conversion of beta carotene to vitamin A.Īvocados provide an excellent source of soluble and insoluble fiber. This effect is particularly beneficial for vegans and some vegetarians, because vitamin A is only found in animal sources like fatty fish, organ meats, and dairy. Better absorption of fat-soluble vitamins: In one study, when healthy adults ate avocado with a meal containing tomato sauce or carrots, they absorbed more beta-carotene (a precursor to vitamin A found in plants) and converted 4 to 12 times more of that beta-carotene to vitamin A, compared to eating identical meals without avocado.Decreased oxidation of LDL: In a recent trial, people with elevated LDL cholesterol who consumed one avocado daily for five weeks achieved a significant decrease in oxidized (damaged) small, dense LDL particles - the type considered to have the strongest link to heart disease.4 However, some of these changes may not occur in everyone who increases their avocado intake. Improved lipid profile: One systematic review of randomized controlled trials (RCTs) - considered the strongest level of scientific evidence - found that eating avocados lowered people’s LDL cholesterol and triglyceride levels and raised their HDL levels.3Īvocado consumption has been linked to several positive health changes: However, more research is needed to confirm their effects in humans. In addition, they contain phytochemicals (“plant chemicals”) which may potentially provide health benefits, based on observational, test tube and animal studies. Avocados are also a good source of vitamin C, folate, vitamin B6, pantothenic acid (vitamin B5), vitamin E, and magnesium.This is more than you’d get from a medium banana - and with a lot less sugar. 485 mg of potassium, or 14% of the recommended daily intake (RDI).9 grams of total carbohydrates, including 7 grams from fiber.A 100-gram (3.5-ounce) portion (half a large avocado) provides: 2 Like mangos, peaches, and dates, avocados contain one large seed or pit in their center.Īvocados have an impressive nutrition profile. Yet they do have some features in common with other fruits. In fact, in addition to being nicknamed “alligator pear” for their dark, leathery skin, avocados are sometimes called “butter pear” due to the creamy texture and rich taste of the fruit inside. 1 Today, avocados are also grown in several other regions, including the US.Īvocados are high in fat - another feature that’s uncommon in fruits, with the exception of olives and coconut. However, the avocado is technically a fruit that grows on the Persea americana tree that is native to Mexico and Central America. Avocados are usually grouped with vegetables because they aren’t sweet and are typically used in salads, guacamole, and savory dishes.
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