Health Benefits of Avocados

Avocados have many health benefits. They are an excellent source of potassium, vitamins B and E and fiber. One avocado contains as much potassium as two or three bananas. Potassium is an important mineral and electrolyte that helps enzymes involved in carbohydrate metabolism and is essential for heart contraction. In addition, studies suggest that for people with high blood pressure diets high in potassium can help to lower blood pressure.

In addition to potassium, avocados are great sources of dietary fiber and Vitamin E. Dietary fiber can improve digestive health and bowel regularity. Vitamin E is a fat-soluble vitamin and a powerful antioxidant that protects the body from damaging free radicals.

Not all Fats are Created Equal

Avocadoes can boast heart-healthy fat. Although all fats contain the same amount of calories, they affect the body very differently. Avocados are high in fat, but they contain the heart healthy monounsaturated fat. Diets higher in monounsaturated fat may decrease the risk of heart disease.

Monounsaturated fats have also been shown to lower the “bad” LDL cholesterol and increase the “good” HDL cholesterol. The oils contained in avocados include oleic and linoleic acids. Studies show that those oils may help to lower cholesterol levels.

Fun Facts

• Avocado comes from the Spanish word “aguacate”, which stems from the Aztec word “ahuacatl”.
• Avocados are called Alligator Pears because of their green skin and pear-like shape.
• The avocado is actually a fruit, not a vegetable, and belongs in the flowering plant family Lauraceae, along with camphor and cinnamon.
• Brazilians enjoy eating ice cream made from avocados.
• Filipinos puree avocados to make a dessert drink with sugar and milk.
• The Hass avocado is the most popular variety. It was discovered and patented by Rudolph Hass in 1935.
• San Diego County is considered the Avocado Capital of the U.S. because it produces more avocados than any other county.
• Avocados were once a luxury food that was reserved for royalty.

History of Avocados

The avocado originated in south-central Mexico between 7,000 and 5,000 B.C. This wild avocado tree was not domesticated until several thousand years later. Domesticated avocado seeds have been found buried with Incan mummies dating back to 750 B.C. and avocados may have been cultivated in Mexico around 500 B.C. Spanish conquistadores in central America could not pronounce the Aztec word ahuacatl, so they changed it to aguacate. Sir Henry Sloan first mentioned the avocado by its English spelling in 1696.

Where are Avocados Grown?

The avocado tree can only grow in tropical and subtropical climates. Most of the world’s avocados are grown in the United States (California and Florida), Mexico, Dominican Republic, Brazil and Columbia. California produces about 90% of the avocado crop in the United States. A single avocado tree in California can produce up to 500 avocados each year.

Eating Avocados

Avocado can be used as a spread on sandwiches and toast or the wedges can be added to a salad or burrito. Avocado is the base ingredient for guacamole – a mashed avocado dip that originated in Mexico.

Tip

A ripe avocado is slightly soft, but with no dark sunken spots or cracks. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises.

One serving of avocado is 1 ounce or about 1/5 of a medium avocado.

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Health Benefits of Oatmeal

You may have heard the saying that a hearty bowl of oatmeal at breakfast “sticks to your ribs”. This is not too far off from the truth.

Oatmeal contains fiber which stays in the stomach longer and helps you feel fuller, longer. This can prevent over eating later on in the day, which may help you maintain a healthy weight and avoid the health problems associated with overweight.

The fiber in oats also has many health benefits. Eating just a half cup of oatmeal a day is enough to reap the many health benefits.

Fiber describes the portion of plant materials in the diet which humans cannot digest. It is an important component in maintaining gastro-intestinal (GI) health by regulating transit time through the GI tract and adding bulk, allowing for optimum absorption of nutrients and preventing constipation.

There are two types of fiber: soluble fiber absorbs water and becomes a viscous gel as it moves through the GI tract and is fermented by bacteria. Insoluble fiber does not absorb water, acts as a bulking agent, and is not fermented by bacteria. Oatmeal contains both types and has the largest proportion of soluble fiber of any grain in the form of Beta-Glucan.

The soluble fiber in oatmeal has been shown to decrease low density lipoprotein (LDL) cholesterol or “bad cholesterol” by 10-15%, particularly when consumed as part of a low fat diet. Fiber also decreases risk of high blood pressure and significantly reduces risk of mortality from cardiovascular disease.

The water soluble properties of Beta-Glucan help control blood sugar by slowing down digestion time, which can help diabetics achieve better glycemic control and prevent insulin resistance.

A high fiber diet has also been shown to reduce the risk of colon cancer. The American Heart Association recommends that adults eat 25-30 grams of fiber per day -- most Americans only eat about half that amount!

One cup of oatmeal contains about 150 calories, 4 grams of fiber (about half soluble and half insoluble), and 6 grams of protein. In addition to fiber, oatmeal is rich in thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.

Types of Oatmeal

Oatmeal is a ground porridge made from oats. Steel-cut oats still contain the whole oat grain, including the oat bran. They are passed through steel cutters, which chop them pieces.

Rolled oats are de-hulled then steamed, which partially cooks the oat, and then flattened between two rollers. They are sometimes referred to as old fashioned oats.

Instant oats are produced the same way as rolled oats, but they are steamed for a longer period of time to completely cook them before the drying process. Instant oats often have sweeteners or flavors added to them.

As a general rule, the less processed the oats are, the more fiber they contain and the more health benefits can be gained from eating them.

History of Oatmeal

Oats were first cultivated in 1,000 BC in central Europe. Ancient Greeks and Romans scoffed at oats as “barbarian” food and only fed it to their animals. It was oat eating Germanic Tribes that later defeated the Romans, resulting in the fall of the Western Roman Empire.

Oats were first brought to America in the early 1600’s by European explorers, such as Captain Bartholomew Gosnold, who planted them off the coast of Massachusetts. Scottish and Dutch immigrants first used them in traditional porridges, puddings, and baked goods. Currently, Vermont has the highest per capita oatmeal consumption in the United States, where it is often consumed with another local favorite, maple syrup.

Oatmeal Tips

• Make oatmeal with milk instead of water to increase the protein and calcium.
• Add fresh fruit such as blueberries, strawberries, bananas, or apples to increase the fiber, vitamins and minerals, as well as add anti-oxidant rich phytochemicals. No fresh fruit? Add dried fruit such as raisins or cranberries.
• Add nuts such as walnuts, pecans, olive oil, and sunflower seeds to add heart healthy mono or poly-unsaturated fatty acids and protein. The added fat will also help you stay full even longer.
• For added sweetness without the calories, consider adding stevia or another low calorie sugar substitute.

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Health Benefits of Citrus Fruit

Citrus fruits include oranges, lemons, limes and grapefruits, in addition to tangerines and pummelos. Not only are the citrus fruits in this diverse group delicious and refreshing, they are rich in compounds called flavonoids, which have anticancer properties. Citrus fruit flavonoids have been shown to inhibit the growth of cancer cells and prevent the spread of tumors.

Citrus flavonoids are also antioxidants that can neutralize free radicals and may protect against heart disease. Studies show that citrus flavonoids may improve blood flow through coronary arteries, reduce the ability of arteries to form blood clots and prevent the oxidation of LDL (“bad”) cholesterol, which is an initial step in the formation of artery plaques.

In addition to being rich sources of flavonoids, citrus fruits are high in vitamin C, and are good sources of folate and potassium. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. It is also required for the synthesis of collagen, which helps wounds heal and helps hold blood vessels, tendons, ligaments and bone together.

Folate is essential for the function of certain enzymes involved in the metabolism of nucleic acids, which are the building blocks of DNA. Folate is also required for the synthesis of the amino acid methionine in the body.

Potassium is a mineral and electrolyte that is essential for the function of nerves, heart contraction, and some enzymes involved in carbohydrate metabolism.

Wonderful World of Citrus Fruit

While the orange is a favorite among citrus, there are many other unique varieties of citrus that you may not have heard about. Try something new!

Cara cara orange – a type of navel orange that looks like a regular orange on the outside, but is a distinctive pinkish red on the inside. Cara cara oranges are very sweet and have a tangy hint of cranberries.

Blood orange – smaller than the average orange, the blood orange gets its name from the striking bright red to maroon interior. Blood oranges have an intense orange flavor with a hint of fresh raspberry.

Pummelo – the largest citrus fruit, the pummelo closely resembles the grapefruit. Pummelos have a thick yellow to green skin, with an interior that ranges from white to deep pink. Pummelos taste sweeter and less acidic than grapefruit.

Minneola tangelo – a hybrid between the grapefruit and tangerine, this fruit has a refreshing combination of tart and sweet flavors.

Did you know?

The vitamin C in citrus fruit strongly enhances the absorption of iron in food. Vitamin C binds to iron in the digestive tract and the iron-vitamin C complex is absorbed together.

Useful Tips

Store citrus fruit at room temperature if you'll eat it in a week or so; otherwise, it will keep in the crisper for six to eight weeks.

Squirt some lemon juice on fresh cut fruits or fresh guacamole to prevent them from browning quickly.

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Health Benefits of Broccoli

When it comes to great tasting nutrition, broccoli has a functional food with many health benefits. While low in calories, broccoli is rich in many essential vitamins and minerals, in addition to fiber.

Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include Brussel sprouts, cauliflower, and cabbage. Broccoli is high in sulforophane, a sulfur-containing compound present in cruciferous vegetables. Sulforophane has anti-cancer properties and may promote the elimination of potential carcinogens from the body. Studies suggest that a diet rich in cruciferous vegetables may reduce the risk of some cancers, especially stomach and lung cancers.

As if that's not enough ... a cup of cooked broccoli offers as much Vitamin C as an orange, and is very rich in beta carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It is also high in fiber and low in calories.

Broccoli Nutrients

Broccoli nutrients provide many health benefits. It is a great source of vitamins K, A, and C, in addition to fiber, potassium, folate, and lutein.

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin A – helps vision and is required for the immune system and production of red blood cells.

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body.

Lutein - may slow progression of age-related macular degeneration and cataracts.

By including broccoli in your diet regularly you may reduce and prevent ailments like cancer, diabetes, heart disease, high blood pressure and it may help lower blood cholesterol.

Cooking with Broccoli

Cooking methods can impact the nutrient content and health benefits of broccoli. Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, stir-frying, and microwaving tends to preserve the nutrients.

History of Broccoli

Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely by the Romans. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920’s.

Did you know?

Broccoli gets its name from the Italian word “broccolo”, which means “cabbage sprout”.

Try this!

Looking for a new way to enjoy broccoli? Try roasting it! Place fresh broccoli on a metal sheet lined with aluminum foil and spray with cooking spray. Sprinkle a pinch of salt and some parmesan cheese.

Roast the broccoli at 450 degrees for 15 minutes. The broccoli will have a deliciously nutty taste that will have you craving more!

Tip

To keep your broccoli fresh and crisp, store it in your vegetable crisper, unwashed in a perforated bag, and try to use within a few days.

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