Aug 29 2010 Posted in Featured News, Health by Dina
Low Carb Fruits and Vegetables
If you’re low carb dieting, you have to pay special attention to foods that provide you the nutrition you need, but otherwise might be missing when you eliminate all high carb foods from your diet. It’s easy to make nutritious meals out of low carb foods by eating “power foods”, types of foods that really pack a powerhouse nutrition punch. These include nuts, fruits, and vegetables.
Here’s a list of the top 10 low carb power foods you should consider including in your diet. They are all in compliance with the popular Sonoma diet, as well. Although they’re numbered 10-1, they are all of great importance and impact.
Almonds
10. Almonds
Almonds are a high-protein food that, when eaten in moderation, can help promote weight loss and reduce cholesterol – which, in turn, reduces the risk of problems like heart disease. They are also a fantastic source of vitamin E, zinc, iron, magnesium, potassium, and fiber. Furthermore, they contain calcium, which makes them an effective replacement for dairy products. It’s important that you eat them in moderation, however, because they are high in fat and calories. Despite this, studies have shown that for unknown reasons, those who eat 500 calories worth of almonds vs. 500 calories of other foods tend to not gain weight as easily.
Bell Peppers
9. Bell peppers
Bell peppers of all varieties are packed with folic acid, vitamin C, vitamin B6, thiamine, and beta carotene. They are also contain exceptionally effective antioxidants which help reduce toxins in your body. Red bell peppers may be slightly healthier than green, because they contain lycopene, which is a type of carotene known to protect against cancer and heart disease. Bell peppers have been shown to reduce prevalence of everything from cataracts to heart attacks. If you have high cholesterol, you should consider adding bell peppers to your diet to limit your risk of heart disease.
Broccoli
8. Broccoli
Broccoli is an arsenal of nutritional benefits. Besides being easy to find throughout the year, and therefore an easy addition to any diet, there are a lot of tasty ways to prepare broccoli to combat its reputation as a bad-tasting veggie. Broccoli contains a lot of vitamin C which too can reduce the incidence of cataracts. It can also lessen the effects of colds. Broccoli’s potassium helps regulate high blood pressure, and its folic acid is very useful to pregnant women. With its rich fiber content it can help reduce cholesterol and regulate the gastrointestinal tract. There’s even some evidence that broccoli can prevent cancer, Alzheimer’s disease, diabetes, arthritis, and heart disease.
Extra Virgin Olive Oil
7. Extra virgin olive oil
Olive oil, preferably extra virgin, is a great source of monounsaturated fatty acids and antioxidants. It can reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). This reduces the risk of heart disease, too. Olive oil stimulates the secretion of pancreatic hormones and bile, which can keep the gallbladder healthy. It can also protect the stomach against ulcers and gastritis. Some research even suggests it can help protect against colon cancer. Extra virgin olive oil contains the most antioxidants because it is less refined than other types of olive oil, and therefore considered healthier for you. But, olive oil is high in calories, so you should take that into account when adding it to your cooking or when drinking it as a supplement.
Blueberries
6. Blueberries
Blueberries are fine purveyors of antioxidants, containing more antioxidant properties than any other fresh fruit. Blueberries have vitamin C, vitamin E, B complex, anthocynin, copper, zinc, selenium, iron, and more. All of these can help boost your immune system and purify your body of toxins like free radicals, which keeps you healthier and reduces the effects of aging. In rats, blueberries have been shown to help reduce belly fat and the risk of cardiovascular disease. They also promote urinary tract health, keep vision healthy, keep the brain sharp, aid in digestion, fight cancer, and serve as antidepressants. They make a fantastic snack that don’t contain a lot of calories for the amount that should satisfy you.
Grapes
5. Grapes
Grapes are another antioxidant dream come true – noticing a theme? They are a robust source of flavonoids and also contain vitamin A, vitamin C, vitamin B, calcium, phosphorous, and protein. They can give you a great boost of energy. Grape juice can help fight rheumatism, liver problems, gout, and constipation. It also helps the kidneys function more effectively and easily. Grapes can also reduce the effects of certain viruses, and are known to help against the formation of blood clots. You can receive some of the benefits of grapes from eating them raw, in juice form, and in wine. Be careful when drinking wine, however, because it’s easier to add unwanted carbohydrates to your meals with wine consumption.
Strawberries
4. Strawberries
Strawberries have the lowest glycemic index of any fruit, which makes them excellent for low carb dieters. They’re a rich source of vitamin C which boost the immune system, among other things. They’re another excellent source of antioxidants – which are in fact believed to be the reason strawberries are so red. They fight cell-damaging free radicals. Although strawberries go badly quite quickly, they are extremely versatile and delicious in many different preparations, and can be easily purchased in the grocery store virtually any time of the year. The riper and redder the strawberry, the more nutritious it will be.
Tomatoes
3. Tomatoes
Another good source of lycopene, vitamin C, iron, and potassium. Lycopene serves as an effective antioxidant that can also fight cancer. In men, it’s been shown to reduce incidents of prostate cancer, though it’s not limited to that type of cancer
alone. Tomatoes are now thought to fight lung disease, particularly by blocking the same kinds of carcinogens that are so damaging in tobacco consumption. As with strawberries, the brighter and more red the tomatoes are, the healthier they are. Cooking tomatoes releases more of their beneficial nutrients. This means that canned tomatoes or tomato sauce are also good ways of benefiting from tomatoes in your diet.
Spinach
2. Spinach
Spinach may not turn you into Popeye, but it will give you a great deal of vitamins and minerals. It contains a lot of antioxidant beta-carotene, lutein, zeaxanthin, folate, calcium, folic acid, vitamin K, vitamin C, fiber, and iron. It has proven anti-cancer benefits. It can also protect eyes against macular degeneration. Its calcium will help strengthen bones. Its flavonoid content helps protect against age-related memory loss. Unlike tomatoes the greatest benefits of spinach can be extracted into your body when consumed raw or only lightly cooked.
Whole Grains
1. Whole grains
A grain is “whole” when its three parts, bran, germ and endosperm, are present in it. Whole grains can be an even better source of phytochemicals and antioxidants than fruits and vegetables. They are also good for iron, fiber, magnesium, B vitamins, and vitamin E. Whole grains can help reduce heart disease by preventing blood coagulation, high cholesterol, and high blood pressure. They can also help regulate blood sugar. Common types of whole grains include wild rice, whole wheat, oatmeal, barley, and popcorn. The fact that whole grains have a different spectrum of antioxidants than many fruits and vegetables earns them the #1 spot on this lis
Sunday, August 29, 2010
Monday, August 23, 2010
Papaya Nutrition
by Pinoy Biztalk
Papaya is the pear shaped fruit of the plant Carica papaya. The papaya fruit is regarded as one of the most nutritious fruits due to its high vitamin and mineral content. Discover some of the interesting papaya nutrition facts with this article.
Papaya Health Benefits
Know about numerous papaya health benefits which you can make use of and add healthy years to your life. This fruit is not only delicious, but it is also attributed as a power house of nutrients...
Everyone is well aware of the fruit papaya and I guess, I need not give you the description of how does it look like, taste and where it is found. However, you may not know that papaya was attributed by the name "The Fruit of the Angels", by Christopher Columbus [an Italian navigator who discovered the New World in the service of Spain while looking for a route to China (1451-1506)]. Before we head on for the papaya health benefits, here is a brief insight on the nutritive value of the fruit, per 100g. Papaya contains 56 mg of vitamin C and 20 mg of calcium. Carbohydrates in the fruit is of the quantity 10 g and vitamin A, 1750 I.U. 16 mg of phosphorus is present in papaya and 470 mg of potassium. Apart from containing vitamin E and K, papaya has a calorific value of 39. Now, let's study about the many papaya health benefits that you can avail.
Papaya enzyme health benefits come from papain and chymonpapain, the two very important enzymes of the fruit. These enzymes aid in the digestion of protein in the body. Out of the two, papain is the most abundant and most active. One important fact to take a note of is that, these two enzymes gradually vanish as the fruit ripens. So, in order to avail the benefits, pick your fruit when it is still green. Apart from aiding to the digestion process, other papaya enzyme benefits include treating edemas, inflammation and wounds. The antioxidant nutrients such as vitamin C, vitamin E and beta-carotene also aid to reducing any inflammatory symptoms. Thus, people with asthma, osteoarthritis and rheumatoid arthritis would find great relief with an increase in the consumption of this fruit. The enzymes, papain and chymonpapain, also prevent cornea scar deformation and help in treating insect stings.
Talking about papaya seeds health benefits, they include protection against E. coli, Salmonella and Staph infections and certain kidney diseases. Papaya seeds extract are also known to get rid of intestinal parasites and they also help in detoxifying the liver.
Treating constipation is one of the well known papaya fruit health benefits. Infections of the colon can be addressed by drinking papaya juice and ripened form of the fruit may help prevent cancer in organs and glands with epithelial tissue. Other papaya health benefits include managing nausea including morning sickness and motion sickness and producing a tonic effect in the stomach and intestines. Papaya's content of folate, vitamin C, beta-carotene and vitamin E are also associated with reduced risks of colon cancer.
Lowering cholesterol level and preventing the development of atherosclerosis and diabetic heart disease are also among the well known papaya health benefits. Apart from these, papaya's richness in vitamin A, has earned it the reputation to be an ideal home remedy for lung protection. People who are in a risk of lung cancer should consider adding this fruit to their daily diet.
Boosting the immune system is yet another one among the other papaya benefits. Richness of vitamin C and vitamin A in the fruit, strengthens the immune system and keeps one from illnesses and recurrent infections like cold and flu and like that of the ear.
Macular Degeneration (eye disease caused by degeneration of the cells of the macula lutea and results in blurred vision; can cause blindness) is an age-related illness and is the primary cause of vision loss in older adults. According to researches, adding papaya to the diet can provide a great deal of benefit in reducing the risk of developing this eye disease. Read more on pampering the papaya
To conclude this piece of information on papaya health benefits, according to different surveys, people who took papaya along with green tea, were found less prone to develop prostate cancer than others. Thus, with so many benefits in store, a healthy diet must comprise of this 'wonder fruit' as one of its key ingredients!
Papaya is the pear shaped fruit of the plant Carica papaya. The papaya fruit is regarded as one of the most nutritious fruits due to its high vitamin and mineral content. Discover some of the interesting papaya nutrition facts with this article.
Papaya Health Benefits
Know about numerous papaya health benefits which you can make use of and add healthy years to your life. This fruit is not only delicious, but it is also attributed as a power house of nutrients...
Everyone is well aware of the fruit papaya and I guess, I need not give you the description of how does it look like, taste and where it is found. However, you may not know that papaya was attributed by the name "The Fruit of the Angels", by Christopher Columbus [an Italian navigator who discovered the New World in the service of Spain while looking for a route to China (1451-1506)]. Before we head on for the papaya health benefits, here is a brief insight on the nutritive value of the fruit, per 100g. Papaya contains 56 mg of vitamin C and 20 mg of calcium. Carbohydrates in the fruit is of the quantity 10 g and vitamin A, 1750 I.U. 16 mg of phosphorus is present in papaya and 470 mg of potassium. Apart from containing vitamin E and K, papaya has a calorific value of 39. Now, let's study about the many papaya health benefits that you can avail.
Papaya enzyme health benefits come from papain and chymonpapain, the two very important enzymes of the fruit. These enzymes aid in the digestion of protein in the body. Out of the two, papain is the most abundant and most active. One important fact to take a note of is that, these two enzymes gradually vanish as the fruit ripens. So, in order to avail the benefits, pick your fruit when it is still green. Apart from aiding to the digestion process, other papaya enzyme benefits include treating edemas, inflammation and wounds. The antioxidant nutrients such as vitamin C, vitamin E and beta-carotene also aid to reducing any inflammatory symptoms. Thus, people with asthma, osteoarthritis and rheumatoid arthritis would find great relief with an increase in the consumption of this fruit. The enzymes, papain and chymonpapain, also prevent cornea scar deformation and help in treating insect stings.
Talking about papaya seeds health benefits, they include protection against E. coli, Salmonella and Staph infections and certain kidney diseases. Papaya seeds extract are also known to get rid of intestinal parasites and they also help in detoxifying the liver.
Treating constipation is one of the well known papaya fruit health benefits. Infections of the colon can be addressed by drinking papaya juice and ripened form of the fruit may help prevent cancer in organs and glands with epithelial tissue. Other papaya health benefits include managing nausea including morning sickness and motion sickness and producing a tonic effect in the stomach and intestines. Papaya's content of folate, vitamin C, beta-carotene and vitamin E are also associated with reduced risks of colon cancer.
Lowering cholesterol level and preventing the development of atherosclerosis and diabetic heart disease are also among the well known papaya health benefits. Apart from these, papaya's richness in vitamin A, has earned it the reputation to be an ideal home remedy for lung protection. People who are in a risk of lung cancer should consider adding this fruit to their daily diet.
Boosting the immune system is yet another one among the other papaya benefits. Richness of vitamin C and vitamin A in the fruit, strengthens the immune system and keeps one from illnesses and recurrent infections like cold and flu and like that of the ear.
Macular Degeneration (eye disease caused by degeneration of the cells of the macula lutea and results in blurred vision; can cause blindness) is an age-related illness and is the primary cause of vision loss in older adults. According to researches, adding papaya to the diet can provide a great deal of benefit in reducing the risk of developing this eye disease. Read more on pampering the papaya
To conclude this piece of information on papaya health benefits, according to different surveys, people who took papaya along with green tea, were found less prone to develop prostate cancer than others. Thus, with so many benefits in store, a healthy diet must comprise of this 'wonder fruit' as one of its key ingredients!
Wednesday, August 18, 2010
Keeping Your Eyes Healthy Naturally
By: Dr. Grossman
When mom and dad told you to eat your carrots because they were good for your eyes, they were on the right track. As researchers continue to document that we really are what we eat, the role of nutrition in eye health becomes clearer and more important all the time.
In working with thousands of patients in my 25 years of practice I start my eye care prevention and treatment programs with a discussion with the patient regarding their diet. Consider these facts: more than 25 per cent of the nutrients we absorb from our food go to nourish our ?visual system?, our eyes and all of the nerves, blood vessels and tissues that support our vision. Indeed the concentration of Vitamin C in healthy eyes is higher than almost anywhere else in the body. It is not surprising then that proper nutrition plays an important role in preventing and treating problems such as cataracts, macular degeneration, glaucoma and dry eyes.
The diet plan we prescribe emphasizes a variety of whole foods with emphasis on fruits and vegetables. The body does not use each vitamin and mineral in isolation. The absence of one nutrient can affect the body’s ability to use another; for example, proper amounts of magnesium and vitamin D are needed to absorb and utilize calcium efficiently. Without adequate levels of zinc, the body cannot utilize all of the vitamin A it receives. Similarly, the B vitamins are needed together, working best as a team.
Eating a variety of whole foods and omitting processed sugar and other junk foods will help your body to get a wide range of nutrients. The body can lose a significant amount of nutrients when we eat nutrient poor foods. For example, we lose chromium and B vitamins as our body tries to burn white sugar. Therefore getting our nutrients if possible through healthy foods that we eat is a key to keeping good vision.
So what foods are the most important for eye health as mom told us? They are the fruits and vegetables. One study of over 100,000 people over a 12 to 18 year span at Brigham and Women’s Hospital in Boston found that those who ate three or more servings of fruit a day were 36% less likely to develop age-related macula degeneration than people who ate less than 1.5 per day.
It was also found that lutein and zeaxanthin were some of the most important nutrients to help protect the eye from cataracts and macular degeneration. In the Eye Disease Case Control Study, researchers found a significantly lower risk for developing these eye diseases in people with high amounts of lutein and zeaxanthin in their blood. Also, people who ate a diet with the most lutein and zeaxanthin (as much as 5.8 milligrams (mg) per day) had a significantly lower risk for macula degeneration than those whose diet contained the least amount (as low as 1.2 mg per day). Dietary studies confirmed the association between frequent consumption of spinach or collard greens, which are good sources of lutein and zeaxanthin, in lowering macula degeneration risk.
Let me give you some examples of how diet can be used in a preventive program for eye disease.
Let?s use the eye condition Open-angle Glaucoma as an example. Glaucoma is the second most common cause of blindness around the world: The condition affects approximately 60 million people. Glaucoma is an eye condition that overtime can damage the optic nerve, resulting in loss of peripheral vision (side vision), sometimes to the point of blindness if not treated. The damage is due to having chronically high eye pressure (referred to as ?intraocular pressure?). Unless evaluated by an eye doctor, most cases of glaucoma have no symptoms associated with it until the person starts to notice a lessening in peripheral vision.
So, let?s say you are 56 years old and the eye doctor finds you have borderline high eye pressures of 26 and 27 mm/Hg (normal range is 10 to 22 mm/Hg). At this point the eye doctor will most likely give you a visual fields test that maps your peripheral vision, and will also check the health of the optic nerve. If your visual field and optic nerve are fine, the doctor will either just monitor it regularly or possibly give medication to lower the pressure. Eye doctors rarely consider natural ways to lower eye pressure in possibly preventing the need for medication. A program which includes dietary changes, nutritional supplementation such as omega 3 essential fatty acids, alpha lipoic acid and vitamin C, and physical exercise have all been shown by research to help lower eye pressure naturally without medication.
Macular degeneration is even more frustrating in terms of eye doctors not prescribing natural approaches. Numerous peer review studies show that macular degeneration is a disease responsive to specific nutritional protocols. Most of the time the doctor just says there is nothing that can be done except possibly lasering the blood vessels that are leaking in the case of wet macular degeneration. Hundreds and hundreds of studies have shown the benefits of a nutritional program emphasizing the cartenoids lutein and zeaxanthin, anti-oxidants, the amino acid taurine, along with the benefits of micro current stimulation to help reduce the risk and decrease the progression of macular degeneration.
Other Tips
Besides nutrition the following are some important recommendations to keep your eyes healthy:
1. Don’t keep your eyes focused in one place for a sustained period of time. Change your focus. Look up out a window periodically when your doing close work to give your eyes a break. Sustained contraction of the eyes can also lead to a contraction of your upper body and neck. Don’t stare continuously without breaks as that causes tension on the visual system, and can contribute to vision problems.
2. Get at least 20 minutes of natural sunlight a day. Go for a walk. The eyes are light sensing organs. It’s important to get enough sunlight so that they operate optimally. Wear UV protective sunglasses to protect your eyes from damaging sun rays.
3. Quit smoking! Smokers have a significantly higher risk of eye disease than non-smokers.
4. Reduce sugar and alcohol intake
When mom and dad told you to eat your carrots because they were good for your eyes, they were on the right track. As researchers continue to document that we really are what we eat, the role of nutrition in eye health becomes clearer and more important all the time.
In working with thousands of patients in my 25 years of practice I start my eye care prevention and treatment programs with a discussion with the patient regarding their diet. Consider these facts: more than 25 per cent of the nutrients we absorb from our food go to nourish our ?visual system?, our eyes and all of the nerves, blood vessels and tissues that support our vision. Indeed the concentration of Vitamin C in healthy eyes is higher than almost anywhere else in the body. It is not surprising then that proper nutrition plays an important role in preventing and treating problems such as cataracts, macular degeneration, glaucoma and dry eyes.
The diet plan we prescribe emphasizes a variety of whole foods with emphasis on fruits and vegetables. The body does not use each vitamin and mineral in isolation. The absence of one nutrient can affect the body’s ability to use another; for example, proper amounts of magnesium and vitamin D are needed to absorb and utilize calcium efficiently. Without adequate levels of zinc, the body cannot utilize all of the vitamin A it receives. Similarly, the B vitamins are needed together, working best as a team.
Eating a variety of whole foods and omitting processed sugar and other junk foods will help your body to get a wide range of nutrients. The body can lose a significant amount of nutrients when we eat nutrient poor foods. For example, we lose chromium and B vitamins as our body tries to burn white sugar. Therefore getting our nutrients if possible through healthy foods that we eat is a key to keeping good vision.
So what foods are the most important for eye health as mom told us? They are the fruits and vegetables. One study of over 100,000 people over a 12 to 18 year span at Brigham and Women’s Hospital in Boston found that those who ate three or more servings of fruit a day were 36% less likely to develop age-related macula degeneration than people who ate less than 1.5 per day.
It was also found that lutein and zeaxanthin were some of the most important nutrients to help protect the eye from cataracts and macular degeneration. In the Eye Disease Case Control Study, researchers found a significantly lower risk for developing these eye diseases in people with high amounts of lutein and zeaxanthin in their blood. Also, people who ate a diet with the most lutein and zeaxanthin (as much as 5.8 milligrams (mg) per day) had a significantly lower risk for macula degeneration than those whose diet contained the least amount (as low as 1.2 mg per day). Dietary studies confirmed the association between frequent consumption of spinach or collard greens, which are good sources of lutein and zeaxanthin, in lowering macula degeneration risk.
Let me give you some examples of how diet can be used in a preventive program for eye disease.
Let?s use the eye condition Open-angle Glaucoma as an example. Glaucoma is the second most common cause of blindness around the world: The condition affects approximately 60 million people. Glaucoma is an eye condition that overtime can damage the optic nerve, resulting in loss of peripheral vision (side vision), sometimes to the point of blindness if not treated. The damage is due to having chronically high eye pressure (referred to as ?intraocular pressure?). Unless evaluated by an eye doctor, most cases of glaucoma have no symptoms associated with it until the person starts to notice a lessening in peripheral vision.
So, let?s say you are 56 years old and the eye doctor finds you have borderline high eye pressures of 26 and 27 mm/Hg (normal range is 10 to 22 mm/Hg). At this point the eye doctor will most likely give you a visual fields test that maps your peripheral vision, and will also check the health of the optic nerve. If your visual field and optic nerve are fine, the doctor will either just monitor it regularly or possibly give medication to lower the pressure. Eye doctors rarely consider natural ways to lower eye pressure in possibly preventing the need for medication. A program which includes dietary changes, nutritional supplementation such as omega 3 essential fatty acids, alpha lipoic acid and vitamin C, and physical exercise have all been shown by research to help lower eye pressure naturally without medication.
Macular degeneration is even more frustrating in terms of eye doctors not prescribing natural approaches. Numerous peer review studies show that macular degeneration is a disease responsive to specific nutritional protocols. Most of the time the doctor just says there is nothing that can be done except possibly lasering the blood vessels that are leaking in the case of wet macular degeneration. Hundreds and hundreds of studies have shown the benefits of a nutritional program emphasizing the cartenoids lutein and zeaxanthin, anti-oxidants, the amino acid taurine, along with the benefits of micro current stimulation to help reduce the risk and decrease the progression of macular degeneration.
Other Tips
Besides nutrition the following are some important recommendations to keep your eyes healthy:
1. Don’t keep your eyes focused in one place for a sustained period of time. Change your focus. Look up out a window periodically when your doing close work to give your eyes a break. Sustained contraction of the eyes can also lead to a contraction of your upper body and neck. Don’t stare continuously without breaks as that causes tension on the visual system, and can contribute to vision problems.
2. Get at least 20 minutes of natural sunlight a day. Go for a walk. The eyes are light sensing organs. It’s important to get enough sunlight so that they operate optimally. Wear UV protective sunglasses to protect your eyes from damaging sun rays.
3. Quit smoking! Smokers have a significantly higher risk of eye disease than non-smokers.
4. Reduce sugar and alcohol intake
Monday, August 9, 2010
Bell Peppers rich in Vitamin A
It's important to protect the eyes all the time, but it becomes even more important in the summer with the increased sun exposure. The most common cause of vission loss and blindness in people over the age of 55 is age-related macular degeneration. This occurs when the central part of the retina (macula) becomes damaged and the most common cause of this damage is years of UV exposure.
One of the most important components in the retina is a vitamin - vitamin A to be exact. Thus, foods rich in this vitamin -- along with beta-carotene, zinc, and Vitamins C and E -- are beneficial to the eyes. Good sources of vitamin A (as beta-carotene) and vitamin C include dark green vegetables like kale, chard, and mustard greens, plus bell peppers, carrots, and blueberries. Lutein is also critical for eye health. Eggs and tomatoes are both rich sources of lutein.
One of the most important components in the retina is a vitamin - vitamin A to be exact. Thus, foods rich in this vitamin -- along with beta-carotene, zinc, and Vitamins C and E -- are beneficial to the eyes. Good sources of vitamin A (as beta-carotene) and vitamin C include dark green vegetables like kale, chard, and mustard greens, plus bell peppers, carrots, and blueberries. Lutein is also critical for eye health. Eggs and tomatoes are both rich sources of lutein.
Monday, August 2, 2010
Avocados full of Nutrients
Avocados make great dips and spreads, or can be enjoyed just as they are.People need a substantial amount of nutrients to lead healthy lifestyles. The health-conscious will be happy to know that nutrient-dense avocados provide almost 20 vitamins, minerals and phytonutrients per serving. Avocados also contain monounsaturated fats, which offer a healthful alternative to saturated fats. Nutrition organizations such as the U.S. Department of Agriculture and the UCLA Center for Human Nutrition recommend avocados as a beneficial part of a balanced diet.
Vitamin K promotes normal blood clotting.Along with vitamins A, C, D, E and the eight B vitamins, fat-soluble vitamin K is one of the 13 vitamins essential to the human body. Luckily, avocados contain more vitamin K than any other nutrient. In a single 30-gram serving, the fruit provides 6.3 micrograms of vitamin K--8 percent of the U.S. Food and Drug Administration's (FDA) recommended daily values. Most importantly, vitamin K allows normal, healthy blood clotting and prevents calcification of the arteries. It also supports bone health, reducing the risk of fracture and helping prevent postmenopausal bone loss.
Vitamin E is one of many antioxidants contained is avocados.Per serving, avocados contain 1.2 international units of vitamin E, which is 4 percent of the FDA's recommended daily intake. This fat-soluble vitamin is an antioxidant, meaning it protects the body from unstable free radicals that can harm tissues, cells and organs. Because free radicals are associated with the aging process, vitamin E acts as an anti-aging nutrient. Likewise, it supports the appearance of healthy hair and skin, and works in conjunction with vitamin K to maintain the health of red blood cells.
Vitamin C
Like vitamin E, vitamin C acts an an antioxidant. According to the FDA, avocados offer 2.4 micrograms—4 percent of the recommended daily value--of vitamin C per serving. This water-soluble nutrient aids the body by supplementing the growth and repair of tissues and helping the formation of collagen, which aids in making skin, tissue, tendons, ligaments and blood vessels. In addition to speeding along the healing process, vitamin C assists the formation of cartilage, bones and teeth.
Lutein
With consistent intake, lutein helps prevent blindness caused by aging.Avocados are especially rich in lutein; each serving contains 81.3 micrograms of this nutrient. A natural pigment known as a carotenoid, lutein is an antioxidant that helps maintain eye health, preventing eye diseases and macular degeneration. Though the FDA doesn't provide a daily recommended amount of lutein, the organization Macular Degeneration Support recommends 20 micrograms daily. Lutein also supports healthy skin.
Avocados contain an abundance—27 micrograms, or 8 percent of the daily value—of folate per serving. This nutrient assists the body in the development of healthy cells and tissues, and also supports proper homocysteine metabolism, which regulates the body's amino acids. These amino acids construct the protein that builds and repairs body tissues.
Check with you physician before taking any of these vitamins as some vitaims interfere with certain medications.
Vitamin K promotes normal blood clotting.Along with vitamins A, C, D, E and the eight B vitamins, fat-soluble vitamin K is one of the 13 vitamins essential to the human body. Luckily, avocados contain more vitamin K than any other nutrient. In a single 30-gram serving, the fruit provides 6.3 micrograms of vitamin K--8 percent of the U.S. Food and Drug Administration's (FDA) recommended daily values. Most importantly, vitamin K allows normal, healthy blood clotting and prevents calcification of the arteries. It also supports bone health, reducing the risk of fracture and helping prevent postmenopausal bone loss.
Vitamin E is one of many antioxidants contained is avocados.Per serving, avocados contain 1.2 international units of vitamin E, which is 4 percent of the FDA's recommended daily intake. This fat-soluble vitamin is an antioxidant, meaning it protects the body from unstable free radicals that can harm tissues, cells and organs. Because free radicals are associated with the aging process, vitamin E acts as an anti-aging nutrient. Likewise, it supports the appearance of healthy hair and skin, and works in conjunction with vitamin K to maintain the health of red blood cells.
Vitamin C
Like vitamin E, vitamin C acts an an antioxidant. According to the FDA, avocados offer 2.4 micrograms—4 percent of the recommended daily value--of vitamin C per serving. This water-soluble nutrient aids the body by supplementing the growth and repair of tissues and helping the formation of collagen, which aids in making skin, tissue, tendons, ligaments and blood vessels. In addition to speeding along the healing process, vitamin C assists the formation of cartilage, bones and teeth.
Lutein
With consistent intake, lutein helps prevent blindness caused by aging.Avocados are especially rich in lutein; each serving contains 81.3 micrograms of this nutrient. A natural pigment known as a carotenoid, lutein is an antioxidant that helps maintain eye health, preventing eye diseases and macular degeneration. Though the FDA doesn't provide a daily recommended amount of lutein, the organization Macular Degeneration Support recommends 20 micrograms daily. Lutein also supports healthy skin.
Avocados contain an abundance—27 micrograms, or 8 percent of the daily value—of folate per serving. This nutrient assists the body in the development of healthy cells and tissues, and also supports proper homocysteine metabolism, which regulates the body's amino acids. These amino acids construct the protein that builds and repairs body tissues.
Check with you physician before taking any of these vitamins as some vitaims interfere with certain medications.
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