acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil. 4. Avocados Are Loaded with Fibre. Avocados tend to be high in fibre, about 7% by weight, which is very high compared to most other foods. Fibre can have various important benefits for weight loss and metabolic health.
LOCAL PRODUCE Why we should be eating more of it.
S
ince moving to Cómpeta I have been amazed at the quality of local produce and how seasonal they are. I find it wonderful to go to the local market or local independent shops and find home-grown fruits, nuts and vegetables that change week in, week out depending on the time of year. It brings the excitement back to the weekly shop! Some of the local gems that we should use more often in are diets are discussed below and some ideas on how to use them.
Avocado The avocado is a rather unique type of fruit. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. Here are 11 health benefits of avocado, that are supported by scientific research. 1. Avocado is Incredibly Nutritious. Avocado fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good
To advertise call 637 028 873
flavour and rich texture. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 100 gram serving: Vitamin K: 26% of the RDA, Folate: 20% of the RDA, Vitamin C: 17% of the RDA, Potassium: 14% of the RDA, Vitamin B5: 14% of the RDA, Vitamin B6: 13% of the RDA and Vitamin E: 10% of the RDA. It contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). 2. They Contain More Potassium than Bananas Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which support healthy blood pressure levels. 3. Avocado is Loaded with Heart-Healthy Monounsaturated Fatty Acids. Avocados and avocado oil are high in monounsaturated oleic
5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels Heart disease is the most common cause of death in the world. Avocados have been shown to reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22% and increase HDL (the “good”) cholesterol by up to 11%. 6. People Who Eat Avocados Tend to be Healthier One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome. 7. The Fat in Them Can Help You Absorb Nutrients from Plant Foods. Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in. 8. Avocados Are Loaded with Powerful Antioxidants That Can Protect the Eyes Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts. 9. Avocado Extract May Help Relieve Symptoms of Arthritis Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.
The Grapevine 27