Thursday, January 18, 2024
Friday, December 29, 2023
Avocado - health benefits
Avocados 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 avocados 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 Journalfound 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. Avocados 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 avocados 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 avocados 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. Avocados 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 avocados 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 avocados 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.
Key Nutrients
Sunday, September 03, 2023
Cucumber
Cucumber The top nutrient in cucumbers is vitamin K, which is key for bone health. One cup of cucumber with the peel still on supplies over 20% of the recommended daily target for vitamin K. This nutrient is required for bone formation, and several studies have linked low K levels to osteoporosis and increased fracture risk.
It is one of the very low calories vegetable; provides just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
- It is a very good source of potassium, an important intracellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.
- It contains unique anti-oxidants in good ratios such as ß-carotene and α-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
- Cucumbers have mild diuretic property probably due to their high water and potassium content, which helps in checking weight gain and high blood pressure.
- They are surprisingly have high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer's disease patients by limiting neuronal damage in their brain.
Principle | Nutrient Value | Percentage of RDA |
---|---|---|
Energy | 15 Kcal | <1% |
Carbohydrates | 3.63 g | 3% |
Protein | 0.65 g | 1% |
Total Fat | 0.11 g | 0.5% |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 0.5 g | 1% |
Vitamins | ||
Folates | 7 µg | 2% |
Niacin | 0.098 mg | <1% |
Pantothenic acid | 0.259 mg | 5% |
Pyridoxine | 0.040 mg | 3% |
Riboflavin | 0.033 mg | 3% |
Thiamin | 0.027 mg | 2% |
Vitamin A | 105 IU | 3.5% |
Vitamin C | 2.8 mg | 4.5% |
Vitamin E | 0.03 mg | 0% |
Vitamin K | 16.4 µg | 13.6% |
Electrolytes | ||
Sodium | 2 mg | 0% |
Potassium | 147 mg | 3% |
Minerals | ||
Calcium | 16 mg | 1.6% |
Iron | 0.28 mg | 3.5% |
Magnesium | 13 mg | 3% |
Manganese | 0.079 mg | 3.5% |
Phosphorus | 24 mg | 3% |
Phosphorus | ||
Zinc | 0.20 mg | 2% |
Phyto-nutrients | ||
Carotene-ß | 45 µg | -- |
Crypto-xanthin-ß | 26 µg | -- |
Lutein-zeaxanthin | 23 µg | -- |
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