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Avacado

Avocado

Avocado

Avocados are native to Central Mexico but these days they’re cultivated in most tropical and Mediterranean climates. The fruits from the Avocado tree are sold all over the world and are available in th UK throughout the year. There are over 5000 Avocado growers in the state of California alone and a fully grown Avocado tree can produce as many as 500 pieces of fruit each year!

The first documented evidence of humans eating Avocados was found in a cave located in Coxcatlán, Puebla, Mexico and dates back as far as 10,000 BC The first time the word Avocado appeared in English was around in

 Avocado health Benefits

 

Avacodos have many great health promoting properties and they are an excellent source of healthy fats, but this whole food has other distinct health benefits that will keep you looking good and feeling great.

  • Monounsaturated Fats — These types of fats help control triglycerides in the bloodstream, lower blood cholesterol and control diabetes.
  • Folate — This water-soluble B vitamin promotes healthy cell and tissue development. According to the National Institute of Health’s Office of Dietary Supplements, “This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.”
  • Lutein — This is a carotenoid (a natural pigment) that protects against cataracts and certain types of cancer, and reduces the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older. Avocados contain 3 or more times as much lutein as found in other common vegetables and fruits.
  • Oleic acid and Potassium — Both of these nutrients also help in lowering cholesterol and reducing the risk of high blood pressure.

Avocado oil

Don’t just eat the fruit, there’s plenty of goodness to be had from Avocado oil. The oil contains Vitamins A, B1, B2, D, E, and beta carotene.  It is a monosaturated oil making it nourishing and suitable for dehydrated, sun exposed and dry skin. It is known to have regenerative and rejuvenating properties; it significantly increases the amount of collagen in the skin and is especially useful for mature skin.  It has been known to be effective in helping reduce the itchiness and discomfort associated with some skin conditions.

 

Avocados uses.

Avocados are a great addition to any salad, unfortunately the flesh does go brown quickly when exposed to the air, you can combat this and keep your salad looking fantastically fresh by brushing your Avocado with Lemon juice

By swapping avocado for butter, you can cut fat by nearly 40 percent, You can use Avocados for all kinds of baking and cooking and it also makes a fantastic substitute  for mayonnaise

 

 

 

Nutritional Data

NutritionPer 100g% RDA
Energy160 Kcal8%
Carbohydrates8.5 Kcal6.5%
Protein2.0 g3.5%
Total Fat14.66 mg48 %
Cholesterol0 g0%
Dietary Fiber6.7 g18%

Vitamins

Vitamin A

Vitamin A

NutritionPer 100g% RDA
Folates81 µg 20%
Niacin1.738 mg11%
Pantothenic acid1.389mg28%
Pyridoxine0.257 mg20%
Riboflavin0.130 mg10%
Thiamin0.067 mg5.5%
Vitamin A146 IU5%
Vitamin C10 mg17%
Vitamin E2.07mg14%
Vitamin K21 µg17.5%

Minerals

Minerals

Minerals

MineralsPer 100g% RDA
Calcium12 mg1.0%
Iron0.55 mg7%
Magnesium29 mg7%
Phosphorus52 mg7%
Flouride7.5 mcg/
Selenium0.4 mcg0.5%
Manganese0.142 mg6%
Copper0.190 mg21%
Zinc0.64 mg6%

Electrolytes

ElectrolytesPer 100g% RDA
Sodium7 mg0.5%
Potassium485 mg10%

Phytonutrients

Phytonutrients Per 100g% RDA
Alpha-carotene24 ug_ _
Beta-Carotene60 µg_ _
crypto-xanthin-ß28 µg_ _
Lutein-zeaxanthin271 µg_ _
Lycopene0 ug_ _
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