Health benefits of avocado
Avocados, like olives, are high in
mono-unsaturated fats and calories. However, they are very rich in dietary
fiber, vitamins, and minerals and packed with numerous health benefiting plant
nutrients.
Their creamy pulp is a very good source of
mono-unsaturated fatty acids like oleic and palmitoleic acids as well as
omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest
Mediterranean diet that is rich in mono-unsaturated fatty acids help lower LDL
or bad cholesterol and increase HDL or good-cholesterol, and thereby, prevent
coronary artery disease as well as strokes by favoring healthy blood lipid
profile.
They are a very good source of soluble and
insoluble dietary fiber. 100 g fruit provides 6.7 g or about 18% of recommended
daily intake. Dietary fibers help lower blood cholesterol levels and prevent
constipation.
Moreover, it composes high concentration of
tannin akin to persimmons. Tannin, a poly-phenolic compound which was once
labeled as an anti-nutritional agent, in-fact, has beneficial
anti-inflammatory, anti-ulcer and anti-oxidant properties.
Its flesh contains health promoting
flavonoid poly-phenolic antioxidants such as cryptoxanthin, lutein,
zea-xanthin, beta and alpha carotenes in small amounts. Together, these
compounds act as protective scavengers against oxygen-derived free radicals and
reactive oxygen species (ROS) that play a role in aging and various disease
processes.
Total antioxidant strength (ORAC) of
avocados (raw, Hass variety) is 1933 µmol TE/100 g.
They are also good in many
health-benefiting vitamins. Vitamin A, E, and K are especially concentrated in
its creamy pulp.
Avocados are also excellent sources of
minerals like iron, copper, magnesium, and manganese. Magnesium is essential
for bone strengthening and has a cardiac-protective role as well. Manganese is
used by the body as a co-factor for the antioxidant enzyme, superoxide
dismutase. Iron and copper are required in the production of red blood cells.
Fresh avocado pear is a very rich source of
potassium. 100 g of fruit provides 485 mg or about 10% of daily-required
levels. Potassium is an important component of cell and body fluids where it
helps regulate heart rate and blood pressure, countering bad effects of sodium.
Dr.S.Senthil Karunakaran,
M.D(Siddha)
AVIZTHAM SIDDHA HOSPITAL
No 6, Mounasamy Mutt Street,
Ambattur O.T, Chennai – 53
Contact no: 9444403023
Email; drkarunakaran@gmail.com
No comments:
Post a Comment