Avocado or Alligator Pears as they are sometimes known as are vegetables from the Persea americana tree which can grow up to 65feet. There are more than 500 varieties of avocados grown worldwide. Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. It has been shown that the greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin, so it is advised that one peels the avocado with their hands to save the most richest part of the vegetable.
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.
Avocados have an amazing carotenoid diversity which is a key factor in the anti-inflammatory properties of this vegetable. The list of carotenoids found in avocado include well-known carotenoids like beta-carotene, alpha-carotene and lutein, but also many lesser known carotenoids including neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. Over half of the total fat in avocado is provided in the form of oleic acid—a situation very similar to the fat composition of olives and olive oil. Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids. As a monounsaturated fatty acid, it has also been shown to help lower our risk of heart disease.
Anti-Cancer Benefits
Nutrients taken from avocados are able to thwart oral cancer cells, killing some and preventing pre-cancerous cells from developing into actual cancers, according to researchers at Ohio State University. The ability of avocado to help prevent the occurrence of cancers in the mouth, skin, and prostate gland has been studied in a preliminary way by health researchers, mostly through the use of lab studies on cancer cells or lab studies involving animals and their consumption of avocado extracts. But even though this anti-cancer research has been limited with respect to humans and diet, it is believed that the preliminary results are impressive. The anti-cancer properties of avocado are definitely related to its unusual mix of anti-inflammatory and antioxidant nutrients.
Promotes Blood Sugar Regulation
One of the most fascinating areas of avocado research—and one that may turn out to be the most unique for health support—involves carbohydrates and blood sugar regulation. Avocado is relatively low-carb food, with about 19% of its calories coming from carbs. It’s also a low-sugar food, containing less than 2 grams of total sugar per cup, and falls very low on the glycemic index. At the same time, one cup of avocado provides about 7-8 grams of dietary fiber, making it an important dietary source of this blood sugar-regulating nutrient.
Supports Cardiovascular Health
Avocado’s support for heart and blood vessels might be surprising to some people who think about avocado as too high in fat for heart health. From a research standpoint, however, many metabolic aspects of heart health – including levels of inflammatory risk factors, levels of oxidative risk factors, and blood fat levels (including level of total cholesterol) – are improved by avocado. In addition, we know that heart health is improved by intake of oleic acid (the primary fatty acid in avocado) and by intake of omega-3 fatty acids (provided by avocado in the form of alpha-linolenic acid and in the amount of 160 milligrams per cup). Since elevated levels of homocysteine form a key risk factor for heart disease, and since B vitamins are very important for healthy regulation of homocysteine levels, avocado’s significant amounts of vitamin B-6 and folic acid provide another channel of heart support.
Additional Info: http://www.sciencedaily.com/releases/2007/09/070904114442.htm
About Author: Khamal Murray is a major in Bioethics & Heath Studies at the University of Toronto and a blogger/writer with http://thejuxtapositionape.blog.com and a special contributor with Alternavox Magazine