AVOCADOS APPEAR TO BE HEALTHY for our bodies’ cardiovascular, bone, gastrointestinal, and ocular systems. I recently heard that avocados might also reduce your risk of certain cancers. Is this headline clickbait, or does the science back the contention? Do phytochemicals in avocados reduce cancer risk and have other benefits?
Avocados are full of vitamins and minerals, containing nearly twenty different types of these substances. Also, the fruit has lots of healthy monounsaturated fatty acids or MUFAs. Consume one serving (or about one-third of an avocado), and you get 80 calories, nearly five grams of MUFAs, one gram of protein, four grams of carbohydrates, and over three grams of fiber. All while keeping sugar to under one gram.
What’s more, avocados are rich in riboflavin, folate, niacin, pantothenic acid, magnesium, and potassium. You will find four vitamins, including C, E, K, and B6. Also, there is lutein, beta-carotene, and omega-3 fatty acids. These substances facilitate the absorption of fat-soluble nutrients from other foods, including alpha- and beta-carotene and lutein.
But what I want to talk to you about is phytochemicals, substances associated with dropping the risk of many chronic diseases. These substances may selectively inhibit the growth of cancers and pre-cancer cells. Phytochemicals can also cause cancer cells to undergo apoptosis or programmed cell suicide. They also stimulate the immune system by causing the proliferation of cancer-attacking cells known as lymphocytes.Avocado Sushi RecipeTeam creamy avocado with your favorite crunchy vegetables — we used julienned cucumbers and carrots — in these DIY…www.marthastewart.com
Let’s look at the science behind claims that avocados lower the risk of cancer. More specifically, can high monounsaturated fatty acid diets protect against some cancers? The answer may be yes. Here’s some limited evidence from New Zealand.
To investigate whether men can lower their risk of prostate cancer by consuming monounsaturated fatty acids (MUFA), scientists looked at 317 individuals with prostate cancer and 480 who served as controls.
The subjects completed a food questionnaire looking at MUFA-rich vegetable oils (including olive, canola, or peanut oil) and other dietary variables.
The scientists also measured biomarkers (in red blood cells) for fatty acids. Those who consumed more than 5.5 milliliters of MUFA-rich vegetable oils daily had a diet relatively high in vegetables, monounsaturated fat, lycopene, vitamin E, selenium, and fish oils.
The subjects completed a food questionnaire looking at MUFA-rich vegetable oils (including olive, canola, or peanut oil) and other dietary variables. The scientists also measured biomarkers (in red blood cells) for fatty acids. Those who reported regular consumption of more than 5.5 milliliters of MUFA-rich vegetable oils daily had a diet relatively high in monounsaturated fat, vegetables, lycopene, vitamin E, selenium, and fish oils.
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