15 REASONS WHY SWEET POTATOES ARE PERFECT FOR DIABETICS

Sweet potatoes are a particular type of potatoes from the same order as regular ones with the difference that they are part of different species and a different family. You can find sweet potatoes in a variety of colors.

The most frequently found are the ones with white-cream and yellow-orange color. There are also sweet potatoes with purple flesh and they are extremely abundant in antioxidants. The most important thing about them is that they have excellent nutritional values.

15 Nutritious Facts:

1. Sweet potatoes are an excellent choice for diabetics since they contain natural sugars that decrease and stabilize the insulin resistance in diabetics. They are also good for the regulation of the sugar levels.

2. Sweet potatoes are rich in dietary fibers which are good for digestion. They also prevent colon cancer and help with constipation.

3. Sweet potatoes contain carotenoids which help in producing Vitamin A. This vitamin regenerates the respiratory system. So, people with respiratory problems, especially smokers should consume sweet potatoes more often.

4. Vitamin D is also contained in sweet potatoes. This vitamin is good for the teeth, heart, skin, bones, energy levels as well as for the normal function of the thyroid gland.

5. In general there can be an improvement of the heart functioning with the help of the potassium. This vitamin lowers the impact of the sodium, regulates blood pressure and makes a balance of the electrolytes.
The sweet potato has Vitamin B6 that prevents heart attacks, strokes and degenerative diseases.

6. The potassium in the sweet potatoes is good for healthy tissues and muscles. It also helps in reducing swelling and cramps, provides with energy and relaxes the muscles. It also regulates heartbeats and nerve signals.

7. Beta –carotene in the sweet potato acts like an anti –oxidant. It helps with arthritis, gout and asthma, protects against lung and breast cancer and it also reduces aging effects.

8. Since sweet potatoes are rich in folic acid, they are a great source of folic for healthy fetal development. Pregnant women should consume more sweet potatoes.

9. The potassium content in potatoes increases the flow of oxygen, regulates the balance of the body’s water and normalizes the heartbeats. The magnesium content on the other hand acts as an anti-stress agent.

10. Vitamin C is crucial for the entire body’s function and sweet potatoes have abundance of it.
11. Sweet potatoes are also rich in iron that has a crucial role in the producing of red and white blood cells. That’s why they help against anemia.

12. Did you know that you can use the water from the boiled potatoes for treating your skin? Especially for irritation of the skin, cleaning the pores and absorbing impurities.

The Vitamin C contained in the sweet potato will produce collagen while the vitamin E will help in the improvement of the complexion of the skin. Anthocyanins will help you in removing wrinkles and purifying the dark circles around the eyes.

13. If you suffer from painful pre-menstrual symptoms, the iron and manganese in sweet potatoes will soothe them.

14.Having problems with damaged hair and dandruff? The beta-carotene will prevent them and it will also stimulate hair growth.

15. Since sweet potatoes have an abundance of the vitamins vital for the enzyme, protein and carbohydrate metabolism you should consume them more often. However, you need to consult a doctor if you have ever had oxalate urinary tract stones.

SIGNALS OUR BODY SENDS TELLING US WE ARE NOT HEALTHY – DO NOT IGNORE THEM!

The human body is a complex system and every possible change indicates a condition that you should pay more attention to. It is in its nature to detect whenever things go wrong.

We have covered the most important “signals” your body sends every time something wrong happens. Make sure you do not ignore none of them.

#1: Moles
Moles are usually harmless, but if you notice moles appearing after your skin has been exposed to sun, make sure you consult your doctor.

#2: Gray Hair (sooner than you turn 40)
If 50 percent of your hair turns gray in younger ages, and there is no similar case in your family history, you may be dealing with diabetes.

#3: Cracked Lips
This is commonly caused by temperature changes and wind. But, if you deal with this condition more often, you may have a fungal infection or vitamin B deficiency.

#4: Swollen Neck
You should most certainly not ignore this. Human neck swells as a result of thyroid malfunction, usually in women aged between 20 and 50.
#5: Eye Whites
They should be always white, as literal as it may sound. Of course, that does not apply in cases of insufficient sleep or cold. Yellow eye whites indicate jaundice or liver/bile related problems. If your eye whites are red, you may have hypertension or any viral disease.

#6: Red Palms
This is a sign of eczema, dermatitis or allergic reaction. Red palms sometimes indicate liver problems.

#7: Eye Brows
If you lose your eye brows suddenly, you may have problems with your thyroid gland, it could be either hyperthyreose or hypothyreose.

#8: Changes in Nails
Nails tell a lot about your health condition, and certain changes may indicate a wide number of ailments. Thin and cracking nails are oftentimes a matter of genes, but they may also indicate calcium deficiency. Improper thyroid function also causes changes in your nails.

8 Excellent Reasons to Eat More Eggplants

I have always been an eggplant lover. I was shocked to hear that the Hindi word for them, ‘baingan,’ is actually derived from another word that means ‘without merit,’ since the eggplant has for long time been misunderstood as a non-nourishing food.

Whoever floated this idea, should be eating their words—and more eggplants! Here’s what the humble eggplant can do to help you live healthier:

The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body. All this, while relishing a highly flavorful veggie, is a good deal, indeed! Stuff, grill, bake, roast, stew your eggplants—they’re delicious in most avatars!

Eggplants contain certain essential phyto nutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.

They provide fiber, which protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer.

Eggplant is low in calories, with just 35 per cup. It contains no fat and its high fiber content can help you feel full.

For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant.

Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake it at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds!

The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress.

Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.

Guyabano: A Natural Cancer Cells Killer

Guyabano has been used as folkloric herbal medicine in many regions thought the world. It is considered to be antispasmodic, sudorific and emetic.

The benefits of Guyabano Include:

• Protect your immune system and helps you avoid deadly infections.
• Feel stronger and healthier throughout the course of the treatment.
• Boost your energy and improve your outlook on life.

The Guyabano tree, its fruit, leaves, stem, bark may be a natural cancer cell killer. The source of this information is just as stunning. Extracts from the tree were shown to: Effectively target and kill malignant cells in 12 types of cancer, including colon, breast, prostate, lung and pancreatic cancer.

What’s more, unlike chemotherapy, laboratory tests shows that the compound extracted from the Guyabano tree selectively hunts down and kills only cancer cells. It does not harm healthy cells! Various parts of the tree–including the bark, leaves, roots, fruit and fruit-seeds–have been used for centuries by medicine men and native Indians in South America to treat heart disease, asthma, liver problems and arthritis.

The results showed that Guyabano’s “leaves and stems were found effective in attacking and destroying malignant cells. In many independent laboratory tests has proven that Guyabano may be a potent cancer killer.

The most significant part of the report is that Guyabano (Annona Muricata) was shown to selectively target the cancer cells, leaving healthy cells untouched. Unlike chemotherapy, which indiscriminately targets all actively reproducing cells (such as stomach and hair cells), causing the often devastating side effects of nausea and hair loss in cancer patients.

A study at Purdue University found that the leaves from the Guyabano tree killed cancer cells among six human cell lines and were especially effective against prostate, pancreatic and lung cancers.

Guyabano Fruit Nutrition

Guyabano belongs to the family of Annonaceae, (A. muricata L.). The flesh of the fruit consist of a white edible pulp that is high in carbohydrates and considerable amounts of Vitamin C, Vitamin B1, Vitamin B2, Potassium and dietary fiber. Guyabano is low in cholesterol, saturated fat and sodium. No only is guyabano a good health food, it also taste delicious. The tree and fruit is known in various names: Guyabano in Filipino, Soursop in English, Graviola in Brazil, and Guanabana in Spanish.

About the Guyabano

The heart shaped / oblong Guyabano fruit has a dark green, leatherly abd soike-like skin that measures from 8 to 12 inches long and can weigh up to 2.5 kilos. The creamy and delectable flesh contains from 60 to 100 black-brown seed that are indigestible and non-edible. The Guyabano tree is relatively small. It usually grows from 8 feet to less than 20 feet high and is sensitive to very cold temperatures. The Guyabano tree requires a lot of water, warmth and humidity and is usually grown in the tropics. It is cultivated commercially in Central & South America, West Africa, Asia and South Florida in limited numbers.

Products made from Guyabano tree

Aside from being eaten raw, the guyabano fruit is processed into candies, tarts, shakes, ice-cream, sherbets, beverages. The leaves are made into tea and the leaves and stem are made into Guyabano vitamins and supplements.

Medicinal Uses of Guyabano

A decoction (boiling in water) of guyabano leaves is used to kill bedbugs and head lice.

To reduce fever, a decoction of leaves can be taken internally or the leaves added to bathing water also has the same effect. The crushed fresh leaves are also applied on skin eruptions for faster healing. A poultice of young guyabano leaves is applied on the skin to alleviate rheumatism and other skin infections like eczema. Applied during the healing of wounds, this can result in less or no skin scars. The decoction can also be used as a wet compress on swollen feet and other inflammations.

The juice of the fruit is taken orally as a herbal remedy for urethritis, haematuria and liver ailments.

Studies are underway by leading medical institutes, universities and pharmaceutical companies of the healing properties of guyabano against cancers. Initial findings show that certain compounds and chemicals extracted from guyabano leaves, seeds, fruit and bark appear to kill cancer cells while leaving normal cells remain unaffected.

The cure for cancer may lies in a guyabano tree

The Guyabano tree consists of many chemicals, but what makes the Guyabano tree special is that this tree contains a natural compound named ‘acetogenins’. Research has found that this compound can slow the growth of tumor cells and be toxic to tumor cells without harming healthy cells. Especially the latter is a problem of recent anticancer drugs. Chemotherapy kills growing cells, bad (the cancer cells) and good (the healthy cells). The best cure for cancer is a product that can target only the cancer cells. And this is just exactly what the natural compound found in the Guyabano tree does.

The tree produces these ‘acetogenins’ in the leaves, stem and bark. What you can do is drink the extracts of the tree and this may help you fight against cancer.

Chemical compound

What everyone would like is to make these acetogenins in big quantities, to help everyone. However, the natural ‘acetogenins’ are very complex in structure and is not easily to make by chemists. To make it easier to produce large amounts of this medicine, research has been done to find the active parts of the compound against cancer. If the active parts can be found, the medicine would be easier to produce and be more available to everyone. Unfortunately, scientists have not been able to find the active parts of the Guyabano tree.

Until then, you can turn to the natural acetogenins and drink the tea, juice or use the supplements.

Other uses of Guyabano

Pulverizing the guyabano seeds and mixing it with soap & water is used as effective spray against caterpillars, armyworms and leafhoppers on plants.

The guyabano leaves are believed to have a tranquilizing and sedative properties. In the Netherlands Antilles, the leaves are placed inside pillows or placed on top of the mattress to induce a good night’s sleep.

11 Proven Health Benefits of Ginger

Ginger is among the healthiest (and most delicious) spices on the planet.

It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.

Here are 11 health benefits of ginger that are supported by scientific research.

1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties

Ginger is a flowering plant that originated from China.

It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal.

The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger.

Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.

This is what ground, fresh and sliced ginger looks like:

Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.

The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.

Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.

Bottom Line: Ginger is a popular spice. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.

2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness

Ginger appears to be highly effective against nausea.

For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication.

Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy .

But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.

According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea.

However, ginger had no effect on vomiting episodes in this study.

Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.

Bottom Line: 1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness.

3. Ginger May Reduce Muscle Pain and Soreness

Ginger has been shown to be effective against exercise-induced muscle pain.

In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises.

Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain.

These effects are believed to be mediated by the anti-inflammatory properties.

Bottom Line: Ginger appears to be effective at reducing the day-to-day progression of muscle pain, and may reduce exercise-induced muscle soreness.

4. The Anti-Inflammatory Effects Can Help With Osteoarthritis

Osteoarthritis is a common health problem.

It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness.

In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication.

Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically.

Bottom Line: There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, which is a very common health problem.

5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors

This area of research is relatively new, but ginger may have powerful anti-diabetic properties.

In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%.

It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks.

There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.

This graph shows what happened:

Photo Source: Suppversity.

However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.

Bottom Line: Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.

6. Ginger Can Help Treat Chronic Indigestion

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.

It is believed that delayed emptying of the stomach is a major driver of indigestion.

Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition.

After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes.

In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50% .

Bottom Line: Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

7. Ginger Powder May Significantly Reduce Menstrual Pain

Menstrual pain (dysmenorrhea) refers to pain felt during a woman’s menstrual cycle.

One of the traditional uses of ginger is for pain relief, including menstrual pain.

In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period.

Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.

Bottom Line: Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

8. Ginger May Lower Cholesterol Levels

High levels of LDL lipoproteins (the “bad” cholesterol) are linked to an increased risk of heart disease.

The foods you eat can have a strong influence on LDL levels.

In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers.

This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin .

Both studies also showed reductions in total cholesterol and blood triglycerides.

Bottom Line: There is some evidence, in both animals and humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.

9. Ginger Contains a Substance That May Help Prevent Cancer

Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells.

Ginger extract has been studied as an alternative treatment for several forms of cancer.

The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger.

In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon.

However, a follow-up study in individuals at a high risk of colon cancer did not confirm these findings.

There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed.

Bottom Line: Ginger contains a substance called 6-gingerol, which may have protective effects against cancer. However, this needs to be studied a lot more.

10. Ginger May Improve Brain Function and Protect Against Alzheimer’s Disease

Oxidative stress and chronic inflammation can accelerate the aging process.

They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline.

Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain.

There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory.

There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function.

Bottom Line: Studies suggest that ginger can protect against age-related damage to the brain. It can also improve brain function in elderly women.

11. The Active Ingredient in Ginger Can Help Fight Infections

Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections.

In fact, ginger extract can inhibit the growth of many different types of bacteria.

It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis.

Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.

Walking: Trim your waistline, improve your health

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

• Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
• Strengthen your bones and muscles
• Improve your mood
• Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Consider your technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

Your head is up. You're looking forward, not at the ground.

Your neck, shoulders and back are relaxed, not stiffly upright.

You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.

Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.

You're walking smoothly, rolling your foot from heel to toe.

As you start your walking routine, remember to:

Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.

Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.

Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.

Set realistic goals

For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises of all the major muscle groups at least twice a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day.

Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Track your progress

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.

Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.

Stay motivated

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

• Set yourself up for success. Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
• Make walking enjoyable. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. You might like listening to music while you walk.
• Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking. Walk in safe, well-lit locations.
• Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.

Once you take that first step, you're on the way to an important destination — better health.

The Top 10 Health Benefits of Avocado

There are some amazing avocado benefits for your health and appearance.

If you would like to lose weight, improve your skin and lower your risk of many life-threatening diseases like cancer, diabetes and heart disease, here’s why it’s well worth including more of this extremely healthy fruit in your diet.

Also ahead is how avocado helps high blood pressure and constipation, why it’s beneficial as a arthritis treatment, important for pregnant women and has even been shown in studies to help you live a longer and healthier life.

Here’s a list of the top 10 benefits of eating avocados and just why they are considered so good for you.

1. Cardiovascular Health

Many experts now believe that high consumption of pro-inflammatory processed vegetable oils are a significant risk factor in cardiovascular disease. They advise lowering polyunsaturated fat intake and increasing the amount of healthy monounsaturated fatty acids in your diet.

Avocado is an excellent source of monounsaturated oleic acid. Research has shown this beneficial form of fat reduces dangerous LDL cholesterol in the blood at the same time as increasing the more beneficial HDL cholesterol.

As well as lowering LDL cholesterol, studies like this have found eating avocado can also decrease high blood triglyceride levels, another common predictor of cardiovascular problems.

That eating a high fat food like avocado can actually lower the amount of fat in your blood clearly shows that all fats are not equal. It’s important to get enough of the right ones if you value your health and, as you’ll see ahead, doing so can have many benefits for losing weight, improving your skin and much more.

If you’d like to increase your intake of monounsaturated fats, while reducing polyunsaturates, then replace damaging vegetable oils with a good cold-pressed avocado oil like this. UK readers can also find the fair trade and organic avocado oil I use here.

Avocado oil is an excellent cooking oil, much healthier than polyunsaturated vegetable oil and even better than olive oil, particularly for high-temperature frying.

Aside from their beneficial monounsaturated fats, avocados also contain a rich variety of other heart-healthy nutrients.

The high levels of vitamin E in avocado help prevent cholesterol oxidation, while their potassium can regulate high blood pressure that may lead to both heart disease and kidney problems.

Avocados are also an excellent source of folate, known to reduce dangerous homocysteine levels in the blood, another predictor of cardiovascular disease. Folate is a nutrient many of us are low in and it is especially important for pregnant women.

This wonder fruit even contains phytosterols for reducing cholesterol absorption, as well as significant amounts of dietary fiber. The fiber content of avocados moderates blood sugar levels, guards against both cardiovascular problems and diabetes, and helps prevent constipation.

2. Avocados for Blood Pressure

Many people don’t get enough of the mineral potassium in their diet. This deficiency can lead to high blood pressure, which is in turn a significant risk factor for heart attack, stroke and kidney disease.

Avocados are particularly rich in potassium, even higher than the often touted bananas, and a good food to eat for normal blood pressure and a lower risk of kidney failure and heart disease.

Aside from healthy blood pressure, the oleic acid and dietary fiber in avocados help normalize blood sugar levels, providing further benefits for heart health and lowering the risk of diabetes.

3. Cancer Prevention

Avocados are a good source of antioxidant carotenoids like alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin. These antioxidants protect your body’s cells against cancerous changes due to free radical damage and are considered your front line of defense against numerous diseases.

Alpha-carotene appears to be especially important for cancer prevention. This study found a significantly lower risk of death for cancer and heart disease for those with the highest levels of alpha-carotene in their blood over a 14 year period.

The monounsaturated fats in avocado also help with carotenoid absorption and studies suggest it has a protective effect against breast cancer in particular.

Avocados also contain high levels of vitamin C and vitamin E, themselves potent anti-cancer antioxidants.

Vitamin C is considered protective against many non-hormonal cancers, like pancreatic cancer, stomach cancer and lung cancer. Importantly, it appears most effective when it comes from food rather than supplements.

Vitamin E deficiency has been linked to breast cancer and studies have found a dramatic reduction in breast cancer risk at higher intakes, especially for women with a family history of the disease.

Once again, the natural tocopherol and tocotrienol form of vitamin E found in avocados is much healthier than the isolated alpha-tocopherol found in multivitamins.

4. Avocado Skin Benefits

The monounsaturated fats in avocado are also beneficial for improving your skin tone and appearance. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy.

These omega-9 fats are known to assist in reducing skin redness and irritation and are involved in repairing damaged skin cells. A good dietary intake of monounsaturated fat can moderate sebum production as well, which helps control acne, blackheads and excessively oily skin.

Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids; vitamin E which helps guard against photo-aging from sun exposure; and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.

There’s much more detail on just how good avocado is for your skin here and why it’s such a beneficial food to eat for a healthy appearance.

5. Avocado for Diabetes

Diabetes is a disease reaching epidemic proportions and there are believed to be a significant number of undiagnosed sufferers. If the rate of new cases continues it will put a huge strain on the medical system and our ability to treat people with the disease.

The most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst and hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms.

If you’re experiencing any of these issues regularly then please see your doctor for a simple diabetes test.

For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.

Having more monounsaturated fats in a diabetic diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels.

Other health benefits of avocado that can help with diabetes include its vitamin C for strengthening blood vessels and capillaries and improving immune function.

Additionally, the vitamin E found in avocado lowers cholesterol oxidation that can lead to heart attacks and strokes. It may also provide some protection from nerve damage in diabetic patients with peripheral neuropathy.

The high levels of potassium in avocados are another important nutritional factor for diabetics due to the minerals role in maintaining a healthy heart and regulating blood sugar.

All in all, avocados are a very healthy food for those living with diabetes and for people wishing to lower their risk of developing the disease.

Even if you don’t suffer from it, it’s well worth reading this page on the 5 Most Important Natural Health Tips for Diabetics to avoid becoming one of the more than 50 million people in America with pre-diabetes.

6. Arthritis Treatment

Osteoarthritis is a painful condition characterised by joint inflammation and soreness that affects millions of people in the USA and UK. Many common foods like wheat, corn, milk and sugar are known to worsen symptoms, but anti-inflammatory avocado is one of the few foods consistently reported to reduce arthritic pain.

Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that can help reduce the inflammation that leads to arthritis.

Pineapple, with it’s anti-inflammatory bromelain and rich antioxidant content, is another exceptional food for arthritis sufferers and many notice a reduction in arthritic pain when they eat it regularly.

7. Benefits of Avocado for and Pregnant Women

Avocado is a particularly important food for women who are pregnant, and those trying to be, due to its high concentrations of folate (also known as folic acid).

This B vitamin is needed to prevent birth defects like spina bifida and doctors advise women to get high amounts of folate both before and during pregnancy.

Avocados contain around 45 mcg of folate per half a cup, which is more than any other fruit, making them a great food source for moms to be.

Vitamin K is another valuable nutrient found in high concentrations in avocados that benefit women during pregnancy and their future babies.

Vitamin K deficiency-related bleeding, or VKDB, is a condition where newborn babies cannot stop bleeding as their blood doesn’t contain enough vitamin K. Getting more high vitamin K foods in your diet during pregnancy can help pass more of it onto your unborn child.

8. Avocado for Constipation

Despite their creamy texture, avocados are actually a high fiber food, with 8 grams of both soluble and insoluble fiber per cup of the fresh fruit.

This fiber is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative for people having trouble going to the toilet.

If you’ve been having problems with elimination, whether constipation or diarrhea, then getting more fiber-rich foods like avocados can definitely help keep you regular.

The fiber in avocados isn’t just good for constipation either, it also helps lower your risk of colon cancer and can even assist in losing weight by making you feel more full and wanting to eat less.

9. Avocado Benefits for Weight Loss

Many people would be surprised that a food high in fat and calories like avocado would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat.

This steady energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are so good at reducing hunger and appetite.

It’s also why including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes such a big difference when you want to lose weight.

Snacking on nuts like almonds and omega-3 rich walnuts, instead of high carbohydrate foods is also highly beneficial for weight loss.

This may go against old nutritional advice but look where that has gotten us. People eat low-fat versions of just about everything these days, yet we are more overweight than at any time in history.

Counting calories, limiting fat intake and starving yourself has failed most people and will continue to do so. Only by eating more fat burning foods and generally going against the majority of what we’ve been taught about dieting is there a real chance at significant weight loss.

The great part about eating like this is you don’t have to go hungry to lose weight. It’s not about eating less food but rather eating the right kind of meals that tell your body to burn fat rather than store it.

10. Better Overall Health

This interesting study, called ‘Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults’, found that avocado eaters had a higher intake of vitamins, like vitamin K and vitamin E, and minerals, such as potassium and magnesium. Plus they also had a more dietary fiber and healthy fats with a lower overall intake of sugar.

This improved nutritional intake resulted in a significantly lower body weight, body mass index and waist circumference in those that ate avocados. Good to know for those interested in using avocados to lose weight.

There was also a 50% lower ratio of metabolic disease, a strong precursor to diabetes and heart disease, in the group that enjoyed avocados regularly.

The researchers concluded that: “Avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.” That’s a science backed recommendation to eat avocados more often for a slimmer waistline, a lower risk of metabolic disease and better overall health.

Eating Avocados

Avocado benefits include a healthier heart; lower blood pressure; protection against cancer; better skin; diabetes prevention; arthritis treatment; as a constipation remedy; guarding against birth defects; improving your nutrient intake; and helping you lose weight without feeling hungry.