Why is avocado so healthy?

Avocado: can fat be so healthy!

Avocado is a fruit that is usually seen as a culinary vegetable. He deserves without doubt into the category of "superfoods". His contribution to our health is impressive. This creamy, fat-rich fruit, is a supplier of many vitamins, minerals, fiber, protein and more good and less well-known carotenoids such as lutein, which contributes to healthier eyes. Avocados contains the best fatty acids Omega-3, such as in for example fish and nuts and are essential for the body. The avocado contributes to the prevention of cardiovascular diseases and also helps to prevent other diseases. He helps to prevent aging process, the anti-inflammatory action. Avocado is an ideal component of the diet of young and old, to prevent diseases. He combined in both sweet and savory dishes and welcomes many and various spices. Avocado is more than just the famous Guacamole dip!

Healthy Fat!
The avocado fruit contains 30% fat. It is a high content of fat, but as in olive oil, fish and nuts, there are very healthy fatty acids. The essential fats in the avocado, Omega-3 and Omega-6 are monounsaturated fats that are essential for health. They contribute especially to the prevention of cardiovascular diseases, but also of a few types of cancer (e.g., prostate cancer). These fats also contribute to a healthy liver, help against depression and provide a beautiful skin.
Thus, in Mexico, for example, conducted a study in which the participants, all with high cholesterol levels, 7 days ate at least one avocado. Their LDL cholesterol (the "bad" cholesterol) decreased by 22% and "HDL"; the good cholesterol rose by 11% and the total Cholesterol and Triglyceride Content (free fats in the blood) have gone down remarkably.

A vitaminenbom ...
The supply of vitamins and minerals in avocado is undoubtedly enormous. Especially many vit C and B6 are in avocado, and thanks to the high content of fat also much vit A (Beta Carotene), D and E. Like vitamin C, vitamin E also as an anti-oxidant, which slows premature aging, and probably a some types of cancer in that it helps to prevent neutralizes the harmful free radicals. They have found a study by the University of California, that avocado extract slowed the growth of prostate cancer cells. In another study that was done in Kingston, they concluded that the fatty acids in the avocado, ensuring a healthier prostate.
Avocado further contains folic acid (B11), a water-soluble vitamin that is important for proper functioning of the nervous system and energy metabolism and plays a role in cell division and in the production of red blood cells in the bone marrow. It is an especially important vitamin before and during pregnancy for proper development of the baby in the womb.
The fantastic nutrients contained in avocado, such as vitamins E and C, carotenoids, minerals and Omega 3 ensure that the avocado has a strong anti-inflammatory effect.

Also a mineral source!
The avocado is also very rich in minerals, much more than in most other fruits, such as Selenium, Zinc, Potassium and Magnesim. There are potassium in avocados 450mg per 100g. That is more than potassium in a banana (400), red pepper (350), kiwi and tomato (300). Legumes and dried fruits like too much potassium. Potassium is important, along with chlorine, for the regulation of blood pressure and fluid balance in the body. It is important that potassium and sodium are in balance with each other. Increases the blood pressure while sodium, potassium, lowers the blood pressure. He further ensures a good rhythm and a good functioning of the muscles and nervous system.

Dietary fiber
100gr avocados contain 6.4gr dietary fiber. That is more than in most fruits and as much as in whole wheat bread. Dietary fiber is important for proper functioning of the intestines, for a long, saturated feeling and to prevent intestinal diseases such as intestinal infections and colon cancer.

Good for the eyes
In avocado contains different types of carotenoids known as alpha and beta carotene, but also much Lutein. Lutein is like other carotenoids, a natural pigment. He can protect us against eye diseases and blindness, and probably against some types of cancer. It contains avocado three times more lutein than in most fruits and vegetables.
From research that in Ohio, Columbus was held shows, that the presence of avocado in the food alone promotes the absorption of carotenoids from the other components in the food. 1 + 1 is therefore 3!

For healthy skin
Avocado and avocado oil are also used in various cosmetic skin and head products, since it appears that it is great for the skin. The fats and fat-soluble vitamins in the avocado soften and nourish the skin. A facial mask can be made without much difficulty itself! Mix two tablespoons of ripe avocado, a little fresh lemon juice, a teaspoon of sesame paste ("tahini") and a teaspoon of honey. Lubricate the mask on the face, but also on the hands and neck.

Not only for Guacamole!
Avocado can make much more than just the popular Guacamole dip! You can use it as a filling, in shakes, with colorful salads, ice and mousse or with fish, meat and chicken. You can puree it, mash it, cut or mix it. 
How do you eat on the easiest and most delicious way an avocado? Cut it in half, take the pit out with a fork, add a boiled egg, put with salt and pepper.

Naomi De Jong, dietician