| Health Benefits of
Avocados |
 Avocados originated in Mexico, or Central and South
America, and were cultivated there by pre-Incan races of Peru, and
the Mayas of Yucatan and Guatemala.
The Aztecs called it aoacatl before the Spaniards changed it to
ahuacate and aguacate, and it eventually became avocado in English.
Aguacate and palta are names used today for avocado in Latin
American countries.
Guacamole is an avocado based dip that was originally made by the
Aztecs by mashing avocado and adding tomato and salt, and while
there are many commercial pre maid types available today, there is
nothing to beat freshly made guacamole.
The avocado was introduced into Jamaica in the 1800s, and
cultivation in the US started in 1871 with trees from Mexico.
Today Mexico is the top producer of avocados, with the US, Brazil,
Indonesia and Columbia other large commercial
producers.
Health Benefits of Avocados
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Nutrients
Avocados are an excellent source of monounsaturated fatty
acids, potassium, vitamin E, B vitamins, and fiber.
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Cancer
According to a report in. J Nutr. Biochem, 2005, the carotenoids
and tocopherols (chemical compounds which may have vitamin E
activity) in avocado were shown to inhibit the growth of
prostate cancer cell lines in vitro.
Studies have shown that phytochemicals extracted from the avocado
fruit inhibit and kill cancer cells, suggesting that the
phytochemicals from avocado included in the diet may offer
protection against cancer.
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Antioxidants
Avocados contain
glutathione, which functions as an antioxidant to scavenge free
radicals. Avocado is also an excellent source of vitamin E with
antioxidant and health benefits. Dr. David Heber, director of the
UCLA Center for Human Nutrition has stated that evidence suggests
that glutathione may help prevent certain types of cancers
and heart disease in humans.
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Cholesterol
A week long study involving 45 volunteers who ate avocados every
day reported an average 17% drop in total cholesterol, LDL
and triglycerides, and an 11% increase in HDL
levels.
Avocado is rich in natural betasitosterol, and the American Journal
of Medicine has reported that researchers found that
betasitosterol was able to lower cholesterol in 16 human
studies.
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Blood Pressure
Three
factors in avocado help prevent high blood pressure and stroke:
folate, glutathione and potassium. These help to lower homocysteine
levels, cholesterol, atherosclerosis, and high blood
pressure.
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Weight Loss
According to American institute of Cancer Research in Washington
replacing butter, cheese or cream on sandwich with mashed avocado
not only helps to reduce calories but also increase the
healthy MUFA (monounsaturated fatty acids) intake.
In a study of 61 men and women, 200 g of avocado was substituted
for 30 g of other mixed dietary fats such as margarine or oil. The
results demonstrated that avocado within an energy-restricted
diet does not compromise weight loss.
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Skin Health
Of 8 plant oils tested
(almond, sesame, apricot kernel, safflower, peanut, jojoba,
coconut, olive) avocado oil was found to be the most effective
sunscreen.
Avocado oil strengthens the skin by stimulating collagen, thereby
reducing wrinkles and improving skin texture. Avocados are
also rich in vitamin E, a free radical scavenger that will assist
in slowing the aging process.
Avocado oil has better skin penetration than almond, olive, or soy
oil, and will be able to transport nutrients through the outer
layer of skin to the deeper layers.
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