#29: The 150 Healthiest Foods on Earth

Another day of our education of the 150 Healthiest Foods on Earth. Woo Hoo! Some of these you won't be surprised by, some you will. I'll take one out of each food group each day to mix it up a bit.

All information is from the book by jonny Bowden, Ph.D., C.N.S. "The 150 Healthiest Foods on Earth".

Day #29: Avocado

Intro: Avocados are an amazing food. But until recently, you'd never know it. Avocados were almost a casualty of the fat phobia that swept the nation back in the 1980s. That fat phobia has not yet died a much-deserved death, but there are promising signs that it's dying out. Which is good news for thsoe of us trying to redeem the reputation of this (and other) glorious high-fat foods that are really, really good for your health.

*The fat in Avocados is larely monounsaturated fat, secifically oleic acid, an omega-9 fat that is found in high amounts in olive oil and macadamia nut oil and many nuts. Monounsaturated fat actually lowers cholesterol.

* Avocados are also high in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol and is also highly protective of the prostate

* Monounsaturated fat found in avocados has been linked to reduced risk of cancer and diabetes

* Research published in the Archives of Internal Medicine and reprinted on the American Diabetes Association Web site demonstrated that people following a "Modified Low Carb Diet" higher in monounsaturated fat lost more weight than a matched group of people following the standard National Cholesterol Education Program diet.

* Monounsaturated fats are a key component of the Mediterranean diet, which in every major dstudy has been linked with lower rates of heart disease.

* Avocados contain lutein, a valuable member of the carotenoid family that is a natural antioxidant and helps your eyes stay healthy while maintaining the health of your skin.

* Great source of fiber (between 11 and 17 g per avocado!)

* Avocados contain potassium, folate, vitamin A, beta-carotene, and beta-cryptoxantin, another healthy caotenoid.

WORTH KNOWING:

there's a bit of difference in the nutritional composition of California and FLorida avocados. According to the USDA food database, a California avocado has about 20% fewer calories (286 compared to 365 for the Florida variety), 13% less fat,a nd about 60% less carbohydrates. California avocados are also the only one of the two that is a significant source of lutein and zeaxanthin, two imortant carotenoids that are befoming the superstars of eye nutrition and are being studied for their ability to preent macualr degeneration. On the other hand, Florida avocados have 20% more otassium, plus a bit more calcium and hosphorus. If you're still worried about fat and calories, go with the California version, but either way you can't miss.

For previous posts:
Vegetables:
ARTICHOKES: http://www.myfitnesspal.com/topics/show/57017--1-150-healthiest-foods-on-earth
ARUGULA: http://www.myfitnesspal.com/topics/show/58426--14-the-150-healthiest-foods-on-earth
ASPARAGUS: http://www.myfitnesspal.com/topics/show/60854--27-the-150-healthiest-foods-on-earth

Grains:
OATMEAL: http://www.myfitnesspal.com/topics/show/57180--2-the-150-healthiest-foods-on-earth
QUINOA: http://www.myfitnesspal.com/topics/show/58555--15-the-150-healthiest-foods-on-earth

Beans and Legumes:
BEANS: http://www.myfitnesspal.com/topics/show/57278--3-the-150-healthiest-foods-on-earth
GARBANZO BEANS: http://www.myfitnesspal.com/topics/show/58671--16-the-150-healthiest-foods-on-earth
GREEN PEAS: http://www.myfitnesspal.com/topics/show/61075--28-the-150-healthiest-foods-on-earth

Fruits:
APPLES: http://www.myfitnesspal.com/topics/show/57482--4-the-150-healthiest-foods-on-earth APRICOTS: http://www.myfitnesspal.com/topics/show/58800--17-the-150-healthiest-foods-on-earth

Nuts, Seeds, and Nut butters
ALMONDS: http://www.myfitnesspal.com/topics/show/57516--5-the-150-healthiest-foods-on-earth
BRAZIL NUTS: http://www.myfitnesspal.com/topics/show/58921--18-the-150-healthiest-foods-on-earth

Soy Foods:
EDAMAME: http://www.myfitnesspal.com/topics/show/57602--6-the-150-healthiest-foods-on-earth
FERMENTED SOY: http://www.myfitnesspal.com/topics/show/59006--19-the-150-healthiest-foods-on-earth

Dairy:
BUTTER/GHEE http://www.myfitnesspal.com/topics/show/57689--7-the-150-healthiest-foods-on-earth
CHEESE: http://www.myfitnesspal.com/topics/show/59395--20-the-150-healthiest-foods-on-earth

Meat, Poultry, and Eggs
EGGS: http://www.myfitnesspal.com/topics/show/57791--8-the-150-healthiest-foods-on-earth
POULTRY: http://www.myfitnesspal.com/topics/show/59548--21-the-150-healthiest-foods-on-earth

Fish and Seafood
CRUSTACEA: http://www.myfitnesspal.com/topics/show/57940--9-the-150-healthiest-foods-on-earth
MACKEREL: http://www.myfitnesspal.com/topics/show/60071--22-the-150-healthiest-foods-on-earth?page=1#posts-719366

Specialty Foods
BEE POLLEN: http://www.myfitnesspal.com/topics/show/58069--10-the-150-healthiest-foods-on-earth
CHOCOLATE: http://www.myfitnesspal.com/topics/show/60143--23-the-150-healthiest-foods-on-earth

Beverages:
ACAI JUICE: http://www.myfitnesspal.com/topics/show/58196--11-the-150-healthiest-foods-on-earth
COFFEE: http://www.myfitnesspal.com/topics/show/60823--26-the-150-healthiest-foods-on-earth
CRANBERRY JUICE: http://www.myfitnesspal.com/topics/show/60470--24-the-150-healthiest-foods-on-earth

Herbs, Spices, and Condiments
CARDAMOM: http://www.myfitnesspal.com/topics/show/58290--12-the-150-healthiest-foods-on-earth
CINNAMON: http://www.myfitnesspal.com/topics/show/60564--25-the-150-healthiest-foods-on-earth

Oils
ALMOND OIL: http://www.myfitnesspal.com/topics/show/58381--13-the-150-healthiest-foods-on-earth