Avocado nutrition facts - six things about this amazingly healthy superfood

(NaturalNews) Beware of popular health myths. For instance, throughout the 1990s and into the first few years of this century, popular health "experts" often warned against eating coconut oil or coconut milk, causing many people to eschew a food now known to offer many health benefits. Another lingering popular health myth warns against avocadoes, which wrongly labels them as a dietary culprit because of their caloric and fat content. Yet, the truth is avocadoes can boost health in at least 5 ways:

10 Superfoods ALL vegans should consume!

Walnuts – There are just a few good sources of essential omega 3 fatty acids in the vegan diet. The walnut is one of the most appealing and healthy of the choices. Walnuts have been called “brain-food” and it’s interesting that they even look like a brain. Their high concentration of omega-3 essential fat is just what is needed to keep your brain cells functioning properly. It is commonly known now that lack of omega-3 fats has conclusively been linked to depression. But studies also show that a lack of omega-3 fats is linked to learning disorders, behavioral problems, temper tantrums, and sleep disorders. Walnuts have been found to contain a bio-available form of ‘melatonin’; a hormone produced by the pineal gland, which induces and regulates sleep; and sleep is very important to healing. Studies have linked eating a handful of walnuts to a reduction in bone-loss. Studies also point out that our body turns the ALA (alpha linolenic acid) provided by walnuts into EPA (eicosapentaenoic acid) which is a long-chain fatty acid. Vegan diets, typically, do NOT contain any DHA (another long-chain fatty acid). Some studies say that we can make EPA long-chain fatty acid from walnuts or flax, but not DHA, therefore some vegans will supplement with a vegan DHA from microalgae. There is little evidence of adverse health or cognitive effects due to DHA-deficiency in adult vegans, but vegan medical doctors strongly advise pregnant and lactating vegan mothers to supplement with DHA made from micro-algae. Walnuts are also a very good source of manganese and a good source of copper, two important and essential minerals. They also contain an antioxidant compound called ‘ellagic acid’, which helps in cancer protection. I’m off for a handful of walnuts!

The Protein Myth

In the past, some people believed one could never get too much protein. In the early 1900s, Americans were told to eat well over 100 grams of protein a day. And as recently as the 1950s, health-conscious people were encouraged to boost their protein intake. Today, some diet books encourage high-protein intake for weight loss, although Americans tend to take in twice the amount of protein they need already. And while individuals following such a diet have sometimes had short-term success in losing weight, they are often unaware of the health risks associated with a high-protein diet. Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.

The New Four Food Groups

Be sure to include a good source of vitamin B₁₂, such as fortified cereals or vitamin supplements.

3 or more servings a day Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit • 1/2 cup cooked fruit • 4 ounces juice

2 or more servings a day Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soymilk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans • 4 ounces tofu or tempeh • 8 ounces soymilk

5 or more servings a day This group includes bread, rice, tortillas, pasta, hot or cold cereal, corn, millet, barley, and bulgur wheat. Build each of your meals around a hearty grain dish—grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc. Serving size: 1/2 cup rice or other grain • 1 ounce dry cereal • 1 slice bread

4 or more servings a day Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or cabbage are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables • 1/2 cup cooked vegetables

Nutrient Recommendations for Vegans

Daily Nutrient Recommendations for Vegans please CLICK HERE

Top Tips for Vegetarian/Vegan Diet

The health benefits of a vegetarian diet are impressive. Dr. T. Colin Campbell, nutritional researcher at Cornell University and director of the largest epidemiological study in history, says, "The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illness can be prevented simply by adopting a plant-based diet."

How To Get The Best Nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet. 

By Mayo Clinic staff