Avocado nutrition facts - six things about this amazingly healthy superfood

Beware of popular health myths. For instance, throughout the 1990s and into the first few years of this century, popular health "experts" often warned against eating coconut oil or coconut milk, causing many people to eschew a food now known to offer many health benefits. Another lingering popular health myth warns against avocadoes, which wrongly labels them as a dietary culprit because of their caloric and fat content. Yet, the truth is avocadoes can boost health in at least 5 ways:

1. Protein

Avocadoes provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocadoes also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocadoes are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.

2. Beneficial Fats
Avocadoes provide the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the "good" cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the "bad" cholesterol) as effectively as statin drugs.

3. Carotenoids
Avocadoes are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocadoes are also an excellent source of this phytonutrient. Avocadoes, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocadoes optimizes the absorption of these nutrients.

4.Anti-Inflammatory
The combined effect of the deluxe package of nutrients contained in avocadoes offers powerful anti-inflammatory benefits. Avocadoes' unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocadoes can help prevent or mitigate against both osteo- and rheumatoid arthritis.

5. Heart Health
The fat content, which causes some uninformed health "experts" to deem avocadoes as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocadoes. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocadoes are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.

6. Choosing and Eating
To get the most nutritional value from avocadoes, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocadoes, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.

Learn more: http://www.naturalnews.com/034370_avocado_nutrition_facts_health.html#ixzz2UT6w2kDY

Vitamins and Minerals: How to Get What You Need

Vitamins and Minerals: How to Get What You Need
What are micronutrients?  Calcium, Potassium, Fiber, Magnesium, Vitamins A, C and E

Calcium: Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the USDA, the average American adult (eating roughly 2,000 calories per day) should get 1,136 milligrams of calcium each day. The following foods are good sources of calcium:

• Nonfat or low-fat yogurt (8 ounces = 345-452 milligrams)

• Nonfat or low-fat cheese (2 ounces = 400 milligrams)

• Low-fat milk (1 cup = 290 milligrams) or skim milk (1 cup = 306 milligrams)

• Fish and seafood such as sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams)

• Beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup = 96 milligrams

• Spinach (1/2 cup = 146 milligrams)

• Oatmeal (1 packet = 99-110 milligrams

Potassium: A diet rich in potassium helps your body maintain a healthy blood pressure. The USDA recommends that the average American consume 4,044 milligrams of potassium each day. The following foods are good sources of potassium:

• Sweet potatoes (1 sweet potato = 694 milligrams) and regular potatoes (1 potato = 610 milligrams)

• Beans such as white beans (1/2 cup = 595 milligrams), soybeans (1/2 cup = 485 milligrams), lima beans (1/2 cup = 484 milligrams) and kidney beans (1/2 cup = 358 milligrams)

• Nonfat yogurt (8 ounces = 579 milligrams) or low-fat yogurt (8 ounces = 531 milligrams)

• Skim milk (1 cup = 382 milligrams) or low-fat milk (1 cup = 366 milligrams)

• Fruit such as bananas (1 medium banana = 422 milligrams), peaches (1/4 cup = 398 milligrams), cantaloupe (1/4 medium melon = 368 milligrams), and honeydew melon (1/8 medium melon = 365 milligrams)

• Fish such as halibut (3 ounces = 490 milligrams), yellowfin tuna (3 ounces = 484 milligrams), rockfish (3 ounces = 442 milligrams) and cod (3 ounces = 439 milligrams)

• Tomato paste (1/4 cup = 664 milligrams), puree (1/2 cup = 549 milligrams), juice (3/4 cup = 417 milligrams) and sauce (1/2 cup = 405 milligrams)

Magnesium: A nutrient that helps your body produce energy, and helps your muscles, arteries and heart work properly. According to the USDA, the average American adult should get 380 milligrams of magnesium each day. The following foods are good sources of magnesium:

• Vegetables such as pumpkin (1 ounce = 151 milligrams), spinach (1/2 cup = 81 milligrams) and artichokes (1/2 cup = 50 milligrams)

• Bran cereal (1 ounce = 103 milligrams)

• Beans such as soybeans (1/2 cup = 74 milligrams), white beans (1/2 cup = 67 milligrams), black beans (1/2 cup = 60 milligrams), navy beans (1/2 cup = 48 milligrams) and great northern beans (1/2 cup = 44 milligrams)

• Tofu (1/2 cup = 47 milligrams)

• Brown rice (1/2 cup = 42 milligrams)

• Nuts such as brazil nuts (1 ounce = 107 milligrams), almonds (1 ounce = 78 milligrams), cashews (1 ounce = 74 milligrams) and peanuts (1 ounce = 50 milligrams)

Vitamin A: is associated with vision development and cellular growth and maintenance. The following foods are good sources of vitamin A:

• Organ meats such as liver and giblets (3 ounces = 1490-9126 micrograms)

• Vegetables such as sweet potatoes (1 medium potato = 1096 micrograms), pumpkin (1/2 cup = 953 micrograms), carrots (1/2 cup = 679 micrograms), spinach (1/2 cup = 573 micrograms) and turnip greens (1/2 cup = 441 micrograms)

• Cantaloupe (1/4 medium melon = 233 micrograms)

Vitamin C:  helps the body form collagen (which is the main protein used as connective tissue in the body) in blood vessels, bones, cartilage and muscle. The following foods are good sources of vitamin C:

• Fruits such as guava (1/2 cup = 188 milligrams), oranges (1 medium orange = 70 milligrams), kiwi (1 medium kiwi = 70 milligrams), strawberries (1/2 cup = 49 milligrams), cantaloupe (1/4 medium melon = 47 milligrams), papaya (1/4 medium papaya = 47 milligrams), pineapple (1/2 cup = 28 milligrams) and mango (1/2 cup = 23 milligrams)

• Vegetables such as raw red sweet pepper (1/2 cup = 142 milligrams), raw green sweet pepper (1/2 cup = 60 milligrams), Brussels sprouts (1/2 cup = 48 milligrams), broccoli (1/2 cup 38 milligrams), sweet potatoes (1/2 cup = 34 milligrams) and cauliflower (1/2 cup = 28 milligrams)

Vitamin E: an antioxidant, which is a nutrient that helps fight damage to the cells in the body.
The following foods are good sources of vitamin E:

• Nuts and seeds such as sunflower seeds (1 ounce = 7.4 milligrams), almonds (1 ounce = 7.3 milligrams), hazelnuts (1 ounce = 4.3 milligrams), pine nuts (1 ounce = 2.6 milligrams), peanuts (1 ounce = 2.2 milligrams) and brazil nuts (1 ounce = 1.6 milligrams)

• Turnip greens (1/2 cup = 2.9 milligrams)

• Peanut butter (2 tablespoons = 2.5 milligrams)

• Spinach (1/2 cup = 1.9 milligrams) and avocado (1/2 avocado = 2.1 milligrams)

• Tomato paste (1/4 cup = 2.8 milligrams), sauce (1/2 cup = 2.5 milligrams) and puree (1/2 cup = 2.5 milligrams)

Other Organizations

• U.S. Department of Health and Human Services

Source

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy.

According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients:

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it's best to consume a variety of foods, instead of just taking a multivitamin, to make sure that your body is able to absorb the micronutrients properly. If you are unable to get all the nutrients you need from food alone, ask your doctor if dietary supplements are right for you.

Dietary Guidelines for Americans, 2005. 6th Edition by U.S. Government Printing Office Washington, DC (U.S. Department of Health and Human Services and U.S. Department of Agriculture January 01, 2005,http://www.health.gov/dietaryguidelines/)