The avocado is a green or purple fruit. It provides about 175 calories per 100 grams of consumption. Carbohydrates and dietary fiber are found in most avocados. Is a rich source of fat, because monounsaturated, polyunsaturated and saturated fats are found in it. Vitamins are also found in abundance such as Vitamin A, Vitamin B, Vitamin C, Vitamin K and Vitamin E. In addition, minerals such as calcium, iron, manganese, potassium, sodium, phosphorus and zinc, are present.

BENEFITS:

– Avocado Preventing Prostate Cancer: A study of the Avocado shown it to inhibit the growth of prostate cancer.

– Improves Defense against Mouth Cancer: Research has shown that certain compounds in avocados are able to destroy precancerous cells without harming healthy cells.

– Protection against Breast Cancer: Like oil, is an excellent source of oleic acid, which has been shown to be quite effective in preventing breast cancer in several studies.

– Benefit for the Eyes: Is one of the fruits rich in carotenoid lutein. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

– Benefit to Cholesterol: Is a rich source of beta-sitosterol, who is a compound that has been shown in studies that reduce cholesterol levels. In one study, 45 volunteers had an average drop in their cholesterol 17% after eating avocados for only one week.

– Benefit to Heart: 100g of avocado has 23% of the daily recommended amount of folic acid. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don’t. Vitamin E, monounsaturated fats and glutathione in avocado are also great for your heart.

– Benefit to the Brain: The high levels of folate in avocados are also protective against stroke. People who eat diets rich in folate have a much lower risk of stroke than those who do not.

– Better absorption of nutrients: In several studies have found that certain nutrients are absorbed better when consumed with avocado. In a study where the subjects ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients comprising lycopene and beta-carotene) than those who do not include avocado.

– Rich in Glutathione: The avocados are an excellent source of glutathione, an important antioxidant that researchers say it is important in the prevention of aging, cancer and heart disease.

– Rich in Vitamin E: The best source of vitamin fruit E, an essential vitamin that protects against many diseases and help maintain overall health.

HOW TO CONSUME:

Avocado even bringing many benefits to health, should be included in the diet in a balanced way, that is sparingly at most 1/2 avocado 2 times a week, preferably at breakfast or afternoon between lunch and dinner or, one thin slice every day.

The avocado is fattening if consumed in excess, because it is one of the fruits rich in fat, that even though good quality, have many calories.

Source: SaudeDica

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