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Monday, 17 September 2012

Avocado

What is Avocado

Avocados, or also called asalligator pear, are the fruit of the tree that belonging to the familyLauraceae including camphor,cinnamon and bay laurel. These fruits are believed to be originated in Mexico, where the name of “avocado” is derived from Aztech or Nahuatl word ‘ahuacatl‘, meaning ‘testicle‘ due to the fruit resemblance to a testicle.   

There are different variety of it The Hass = California avocado is available year-round and has a rich flavor and creamy texture.  This is the best variety for guacamole, but it turns a bit mushy in salads.  The skin turns almost black when the avocado is ripe—this, unfortunately, can camouflage bad bruises.  The Pinkerton peels easily and has excellent flavor.  

The Reed is a large, round avocado that slips easily from the peel, and has very good flavor and texture.  It will stay firm even when ripe, so it's great in salads, but not a good choice if you're making guacamole.  
The Fuerte = Florida avocado is in season from late fall through spring.  It's not quite as buttery as the Hass avocado, but its flavor is excellent.  The bacon avocado is a sweet, smooth-skinned variety that shows up in the middle of winter, but isn’t as flavorful as other avocados. 
Mexican avocados are small and have shiny black edible skins.
Health Benefits
  • Maintain a healthy heart: Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Besides that, avocado also contains vitamin E, Glutathione and monounsaturated fat which help in maintaining a healthy heart.
  • Lower cholesterol levels: Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.
  • Control blood pressure: Avocados are also a great source of potassium, which helps in controlling blood pressure levels.
  • Anti-Inflammatory properties: Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.
  • Promote eye health: Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.
  • Regulate the blood sugar levels: The monounsaturated (good) fats in avocados can reverse insulin resistance, which helping to regulate the blood sugar levels. Avocados also contain more soluble fiber, which keep a steady blood sugar levels.
  • Prevent birth defects: Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides you about 23% of the Daily Value for folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
  • Reduce strokes risk: The high levels of folate in avocados also protect against stroke. A study has shown individuals who ate a diet rich in folate had a lower risk of stroke than those who do not
  • Protect against cancer: Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.
  • Fight free radicals: Avocados contain glutathione, a powerful antioxidants to helps fight free radicals in the body.
  • Anti-aging properties: Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows the aging process, and encourages a healthy nervous system.
  • Cure bad breath: Avocados are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and this unpleasant condition.
  • Increase nutrient absorption: Avocado intake is linked with increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who do not include avocados.
  • Skin Care: The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
  • Weight gain: The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.
Medical disclaimer:
  • The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. 
Names In Other Languages for  Avocado(Arabic, Assamese, Bengali,Chinese, French, German, Gujarati,Hindi, Kannada, Malay, Malayalam, Oriya, Sinhala, Spanish, Tamil, Telugu, Turkish, Urdu):
Nutritional value

NUTRITION INFORMATION
Amounts per 1 cup, cubes (150g)

Calorie Information
Amounts Per Selected Serving
%DV
Calories
240
(1005 kJ)
12%
  From Carbohydrate
45.9
(192 kJ)
  From Fat
184
(770 kJ)
  From Protein
10.1
(42.3 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
12.8
g
4%
Dietary Fiber
10.1
g
40%
Starch
0.2
g
Sugars
1.0
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
22.0
g
34%
Saturated Fat
3.2
g
16%
Monounsaturated Fat
14.7
g
Polyunsaturated Fat
2.7
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
165
mg
Total Omega-6 fatty acids
2534
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
3.0
g
6%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
219
IU
4%
Vitamin C
15.0
mg
25%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
3.1
mg
16%
Vitamin K
31.5
mcg
39%
Thiamin
0.1
mg
7%
Riboflavin
0.2
mg
11%
Niacin
2.6
mg
13%
Vitamin B6
0.4
mg
19%
Folate
122
mcg
30%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
2.1
mg
21%
Choline
21.3
mg
Betaine
1.1
mg

Minerals
Amounts Per Selected Serving
%DV
Calcium
18.0
mg
2%
Iron
0.8
mg
5%
Magnesium
43.5
mg
11%
Phosphorus
78.0
mg
8%
Potassium
727
mg
21%
Sodium
10.5
mg
0%
Zinc
1.0
mg
6%
Copper
0.3
mg
14%
Manganese
0.2
mg
11%
Selenium
0.6
mcg
1%
Fluoride
10.5
mcg

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
~

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
110
g
Ash
2.4
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Footnotes for Avocados, raw, all commercial varieties
Source: Nutrient data for this listing was provided by USDA SR-21. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

IF Rating™ is a trademark of Monica Reinagel. Data for the IF Rating was provided by inflammationfactor.com.


Read More http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2#ixzz25huQTtHP


Substitute for Avocado
  • chayote squash (Once cooked, this works as an excellent low-calorie substitute for avocados in many dishes.)
  • (for guacamole) peas (Purée raw peas in a blender.) OR 
  • (for guacamole) asparagus (Cook until tender, chill, then purée.) OR 
  • (for guacamole) broccoli (Cook until tender, chill, then purée.) OR 
  • (for salads) artichoke hearts   
Where it can be used
The avocados are very popular in vegetarian cuisine, as substitute for meats in sandwiches and salads because of its high fat content. Rich and creamy avocados are quite versatile.  You can dice them into salads, stuff them with fillings, or mash them to make guacamole or sandwich spreads.  

How to Store

Since they bruise easily, grocers want customers to buy them while they're still hard and then take them home to ripen at room temperature for a few days.  They’ll ripen more quickly if you put them in a paper bag along with an apple or banana.  They're ripe when they yield to a gentle squeeze.  

Recipe Using    Avocado (Here I list only main dishes.. but   Avocado can be used in lot of dishes for decoration or just to add little flavour)
From below list you might already figure out I am a big fan of Avocado



1 comment:

  1. Thanks a lot for all the useful facts about Avocado!

    ReplyDelete

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