Benefits of Avocado

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1. Avocado is Incredibly Nutritious

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood... which is not surprising given its health properties .

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

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2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren't getting enough of .

This nutrient helps maintain electrical gradients in the body's cells and serves various important functions.

Avocados are actually very high in potassium... with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food .

Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure .

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.

In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.

But they don't just contain any fat... the majority of the fat in avocado is oleic acid.

This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.

Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer..

The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.

Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases..

A distinction is often made between soluble and insoluble fiber.

Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies .

A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.

About 25% of the fiber in avocado is soluble, while 75% is insoluble .

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world .

It is known that several blood markers are linked to an increased risk.

This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.

These are studies where people are split into groups... one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.

These studies have shown that avocados can :

• Reduce total cholesterol levels significantly.
• Reduce blood triglycerides by up to 20%.
• Lower LDL cholesterol by up to 22%.
• Increase HDL (the "good") cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile .

Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

6. People Who Eat Avocados Tend to be Healthier

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the U.S.

Avocado consumers were found to be much healthier than people who didn't eat avocados.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes .

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the "good") cholesterol.

However... correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.

Therefore I don't think this particular study carries much weight.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.

We also need to be able to absorb them... move them from the digestive tract and into the body, where they can be used.

Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.

This includes vitamins A, D, E and K... along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold .

So... not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

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               Health Benefits Of Apricots

Relieve Constipation

Apricots are rich in fiber and are, therefore, good for smooth bowel movements. They are often recommended to patients who regularly suffer from constipation due to the laxative properties. Fiber is a way to bulk up the stool. In this way, it becomes easier to transport through the bowels to its eventual excretion from the body. Fiber stimulates [3]the gastric and digestive juices that help absorb the nutrients and break down the food for easier processing. Furthermore, fiber also activates the peristaltic motion of the digestive tract, and those smooth muscle movements are what keep your bowel movements regulated.

Strengthen Bones

Apricots have significant or moderate amounts of all the minerals necessary [4] for bone growth like calcium, phosphorous, manganese, iron, and copper. Therefore, eating apricots can ensure the healthy growth and development of your bones, as well as preventing various age-related conditions, including osteoporosis.

Improve Heart Health

Apricots are a wonderful way to protect [5] your heart from a wide variety of diseases, including atherosclerosis, heart attacks, and strokes. A high amount of vitamin C, as well as potassium and dietary fiber, all contribute to good cardiovascular health. Vitamin C protects the heart from free radicals, potassium lowers blood pressure by relaxing the tension of blood vessels and arteries, while dietary fiber scrapes the excess cholesterol from the lining of the vessels and arteries, thereby clearing them and reducing the strain on the heart. Altogether, these properties of apricots make them ideal for boosting heart health.

Improve Metabolism

Fluid levels throughout the body are dependent mainly [6] on two minerals, potassium, and sodium. The high amounts of potassium in apricots has been linked to maintaining fluid balance in the body, and ensuring that energy is properly distributed to the right organs and muscles. By maintaining a healthy balance of electrolytes, you can have more energy, reduce cramping, and keep blood and usable energy pumping through your body as you need it.

Treat Earaches

Apricot oil is good for [7]earaches, although the exact mechanism is still being studied. Dripping a few drops into the affected ear canal should prove to be a fast remedy. According to scientists, the antioxidant materials present in apricot essential oil are responsible for relieving earaches.

Cure Fever

Apricot juice is often given to patients suffering [8] from fever because it provides necessary vitamins, minerals, calories and water to the body, while also detoxifying various organs. Some people also use steamed apricot to relieve fevers. Its soothing, anti-inflammatory substance can also impact the body’s overall temperature level in sickness. Furthermore, it can reduce inflammation in other parts of the body, especially for people suffering from arthritis or gout.

Treat Skin Disorders

Apricot oil is good for skin care. It is quickly absorbed by the skin and does not keep it oily after application. Apricots are not just useful for maintaining the smooth and shiny appearance of the skin; it also aidsin treating a number of skin diseases including eczema, itching, scabies, and a number of other irritating conditions. This is specifically due to the antioxidant compounds found in apricots. Not only does it have a healthy amount of vitamin A (60% of your daily requirement per serving), which has long been associated with healthier skin, but the antioxidants in apricots protect the skin from the effects of free radicals, which can lead to skin deterioration and signs of premature aging.

Treat Anemia

Owing to the presence [10] of iron and copper, apricots help in the formation of hemoglobin when you consume them. This property helps in treating anemia. Anemia is basically iron deficiency, and it can lead to weakness, fatigue, lightheadedness, digestive issues, and general metabolic dysfunction. Without red blood cells, the body can’t reoxygenate itself properly, and organ systems begin to malfunction. Iron is a key part of red blood cell formation, as is copper. Both of these minerals are present in apricots, making it a great tool to boost metabolism and keep the body functioning properly.

Prevent Cancer

The seeds of apricot are believed to aid [11]in the treatment of cancer. Between the carotenoids and the other antioxidant compounds that apricots have, it is no surprise that they are a threat to free radicals. Free radicals are the dangerous byproducts of cellular metabolism that can cause healthy cells to mutate their DNA into cancerous cells. Antioxidants neutralize these harmful compounds and ensure that the body doesn’t contract conditions like cancer, heart disease, Alzheimer’s disease, and aging skin. Apricots have been directly linked to reducing the risk of cancer.

Anti-asthmatic

It is also believed that apricot oil is anti [12]-asthmatic in nature and helps in treating the disease and its related symptoms. It has certain expectorant and stimulant qualities due to its essential oils. One of these can help to relieve pressure and stress on the lungs and respiratory system, thereby preventing asthma attacks before they begin.