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HEALTHY LIFESTYLE








Importance of well balance diet

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

AVOCADOS

Typical serving size:

½ cup, cubed (75 g)

HOW THEY HARM

  • Weight gain
  • Allergies

    WHAT THEY HEAL

  • High cholesterol
  • Heart disease
  • Cancer
  • Blood sugar swings
  • Insulin resistance
  • Hair

    AVOCADO FACTS

  • European sailors traveling to the New World used avocados as their form of butter
  • A single mature avocado tree can produce more than 400 pieces of fruit in a year
    Avocados contain vitamin B6, vitamin E, potassium, magnesium, and folate
    They’re also cholesterol and sodium free
    This fruit contains 60% more potassium per ounce than bananas and is an excellent source of monounsaturated fat
    Although it’s healthy fat, be sure to enjoy avacados in moderation
    One half-cup serving contains 120 calories—100 of them from fat

    Health Benefits

    Lowers cholesterol
    Avocados are rich in plant sterols, compounds shown to lower cholesterol
    Reduces risk of heart disease
    Studies have shown that substituting saturated fat with unsaturated fat, like the kind in avocados, can reduce heart disease risk better than merely lowering total fat intake
    Just remember that even healthy fats are high in calories, so watch your portions
    Lowers cancer risk
    Healthy monounsaturated fats (like those in avocados and its oil) will help your body better absorb anticancer antioxidants such as lycopene and beta-carotene
    Keeps blood sugar steady
    Add some avocado to a sandwich, and the fat will slow digestion of the bread, thus making it easier on your blood sugar
    The soluble fiber in this tasty fruit also stabilizes blood sugar and lowers cholesterol
    Reverses insulin resistance
    The good fat in avocados (as well as olive oil and nuts) can help fight insulin resistance, helping your body steady its blood sugar levels
    Maintains hair health
    Avocado moisturizes hair shafts and loads them with protein, making them stronger
    Thoroughly mix a ripe, peeled avocado with a teaspoon of wheat germ oil and a teaspoon of jojoba oil
    Apply it to freshly washed hair and spread it all the way to the ends
    Cover your scalp with a shampoo cap or a plastic bag, wait 15 to 30 minutes, then rinse thoroughly

    Health Risk

    Allergic reaction
    People who are sensitive to latex may have an allergic reaction to avacados

    Allergies

  • Puree ripe avocado with canned coconut milk for a chilled soup
  • Combine chunks with shrimp, pink grapefruit wedges, sliced scallion, and cilantro
  • Mash and spread on bread instead of mayonnaise for a creamy, healthier taste

    Buying Tips

  • Look for firm avocados if you’re planning on using them later in the week; otherwise, select fruit that yields to gentle pressure for immediate use
  • Color alone will not tell you if the avocado is ripe
    Ripe fruit will be slightly firm but will yield to gentle pressure
  • To speed the ripening process, place the avocado in a paper bag and store at room temperature until ready to eat (usually 2 to 5 days)
    Placing an apple together with the avocado speeds up the process even more

    Storing Tips

  • Avocados start to ripen only after being cut from the tree
  • Mature fruit can be left on the tree for 6 months without spoiling
    Once picked, it will ripen in a few days
  • To retain a fresh green color, avocados should either be eaten immediately or should be sprinkled with lemon or lime juice or white vinegar