Happy Avocado Day !!

.....score some free guac today @Chipotle, yes, today you will not hear "Guac is extra OK?"

18 Unique Health Benefits of Avocado 

The avocado is a tree native to Central America and Mexico and classified in the flowering plant family Lauraceae. The avocado fruit is also referred to as the fatty fruit of the avocado tree, which is known as Persea Americana in the scientific circles.

Avocado is rich in monounsaturated fats, which make its texture creamy and smooth. Compared to most other fruits, avocado is much higher in fat. Avocado can be said to have a unique nutrition profile if you take into consideration the fact that it contains a lot of fiber, vitamins and minerals such as vitamin K, vitamin E, vitamin C and B-vitamins, potassium, and copper. The consumption of avocado has been linked to numerous health benefits and one of them is the reduced risk of cardiovascular disease. Due to its potent nutritional profile, it is very satiating, thus helpful for weight loss. As for eating avocado, it can be eaten raw, but can also be prepared and used in foods such as guacamole. There are various types of avocado that are different in color, shape, and size. On first glance, you may confuse it with pear because of its shape and the fact that it comes in many different tones of green, ranging from light green to black when fully ripe. The most popular type of avocado is Hass avocado, which is round in size and black in color. 

18 Unique Health Benefits of Avocado 

1. Healthy for the heart: According to registered dietitian Patricia Groziak, MS, RD, with the Hass Avocado Board, avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.   

2. Great for vision: Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes, where they provide antioxidant protection to help minimize damage, including from ultraviolet light. As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants such as beta-carotene, including avocados as part of a healthy diet may help to reduce the risk of developing age-related macular degeneration.   

3. Osteoporosis prevention: Half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K, a nutrient that is often overlooked, but which is essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.   

4. Cancer: H, low levels of which have been shown to increase the risk of breast cancer in women. Adequate intake of folate from food has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.   

5. Healthy babies: Folate is also extremely important for a healthy pregnancy, with adequate intake reducing the risk of miscarriage and neural tube defects. Recent research from McGill University also found a 30% higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared to mice conceived using sperm from mice without a folate deficiency.   

6. Lower risk of depression: Foods containing high levels of folate may help to decrease the risk of depression as folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of the serotonin, dopamine, and norepinephrine, which regulate mood, sleep and appetite.   

7. Improved digestion: Despite its creamy texture, an avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can help to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.   

8. Natural detoxification: Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.  

9. Protection from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.   

10. Avocado is Incredibly Nutritious What we refer to as “avocado” is the fruit of the avocado tree, called Persea Americana. This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole. These days, the avocado has become an incredibly popular food among health-conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties. There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg). The most popular type is called Hass avocado. It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and has green, bumpy skin… like an alligator. The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving : Vitamin K:26% of the RDA. Folate:20% of the RDA. Vitamin C:17% of the RDA. Potassium:14% of the RDA. Vitamin B5:14% of the RDA. Vitamin B6:13% of the RDA. Vitamin E:10% of the RDA. Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

11. They Contain More Potassium Than Bananas Potassium is a nutrient that most people aren’t getting enough of. This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions. Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food. Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure. Bottom Line: Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.   

12. Avocados Are Loaded With Fiber Fiber is another nutrient found in relatively large amounts in avocado. Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases. A distinction is often made between soluble and insoluble fiber. Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies. A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount. About 25% of the fiber in avocado is soluble, while 75% is insoluble. Bottom Line: Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.  

13. Eating Avocados Can Lower Cholesterol and Triglyceride Levels Heart disease is the most common cause of death in the world. It is known that several blood markers are linked to an increased risk. This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others. The effects of avocado on some of these risk factors has been studied in 8 human controlled trials. These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time. These studies have shown that avocados can: Reduce total cholesterol levels significantly. Reduce blood triglycerides by up to 20%. Lower LDL cholesterol by up to 22%. Increase HDL (the “good”) cholesterol by up to 11%. One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile. Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless. Bottom Line: Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.   

14.  People Who Eat Avocados Tend to be Healthier One study looked at the dietary habits and health of people who eat avocados. They analyzed data from 17,567 participants in the NHANES survey in the U.S. Avocado consumers were found to be much healthier than people who didn’t eat avocados. They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes. People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the “good”) cholesterol. However… correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health. Therefore I don’t think this particular study carries much weight. Bottom Line: One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.   

15.  The Fat in Them Can Help You Absorb Nutrients From Plant Foods When it comes to nutrients, the total amount of them is not the only thing that matters. We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used. Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized. This includes vitamins A, D, E and K… along with antioxidants like carotenoids. One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold. So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste. Bottom Line: Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the number of antioxidants you take in.   

16. Avocado Extract May Help Relieve Symptoms of Arthritis Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives. Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis. Whether avocados themselves can have this effect, and not just the extract, remains to be seen. Bottom Line: Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.   

17. Eating Avocado May Help You Lose Weight There is some evidence that avocados are a weight loss friendly food. In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado. Then they were asked a series of questions related to hunger and satiety. The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours. If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet. Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.   

18. Avocado is Delicious and Easy to Incorporate in The Diet Not only are avocados healthy, they’re also incredibly delicious and go with all sorts of foods. You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain. They have a creamy, rich, fatty texture and blend well with various other ingredients. A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe. An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn’t happen as quickly. At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet. They are weight loss friendly, heart healthy and… last but not least, taste incredible.