Fiber

Food We Eat

"Fiber accomplishes many beneficial tasks not the least of which includes supporting the digestive system. As research and studies continue it is clear that you can only benefit your health by consuming a high fiber diet. Fiber has been shown in studies to help reduce the rates of some forms of cancer, namely colon and breast cancer. Certain kinds of fiber have been found to lower levels of cholesterol in the blood.  These are only a few of the major benefits of a high fiber diet.."

CARBOHYDRATES

"There seems to be a lot of misconception today regarding carbohydrates. Although our bodies need carbohydrates to survive, many of us are consuming the wrong types of carbs. Simple Carbohydrates and Complex Carbohydrates

Carbohydrates provide "fuel" for our body. Once ingested, carbs turn to glucose.  Glucose is carried by insulin, secreted from the pancreas, and fed to your cells. Your body needs glucose for energy. Unfortunately, simple carbohydrates (white refined sugar and flour) have no significant amounts of nutrients. In fact they rob your body of essential vitamins and minerals. If you consume too much sugar your body will eventually be forced to draw upon its own source of vitamins and minerals. once that source is depleted disease sets in."

ULCERS

"From a nutritional perspective, avoiding dairy products is recommended as they can aggravate the situation. Also avoid caffeine, alcohol, fatty foods, and soda pop. Recommended foods are high fiber foods (if you're dealing with a bleeding ulcer, consume nonirritating fiber like guar gum and/or psyllium seed), low fat yogurt, avocados, bananas, squash, yams, steamed broccoli, carrots and carrot juice. Blue grapes, almonds and almond milk, potatoes, and  cabbage juice can be beneficial in the healing process. Okra, papaya, persimmons, sprouts and sweet potatoes are also among the foods that are helpful.  

There are also many vitamins that can be beneficial when dealing with this condition. Vitamin E helps to relieve pain and reduces stomach acid. Vitamin A helps to heal ulcerated tissue and protects the stomach lining from irritation. Vitamin C with bioflavonoids can help to heal ulcers. Vitamin K prevents bleeding. Vitamin B complex, Zinc, Calcium/magnesium, and Potassium are all helpful in the healing process."

Vitamin C

Linus Pauling, two-time Nobel Prize winner, is no doubt the world's most famous advocate of vitamin C. His credentials, awards, and recognition in the sciences, as well as his near religious beliefs in the benefits of the vitamin, triggered the tremendous popular use of vitamin C. But over the last four decades, scientific studies are still seeking to shed light on where the use of this vitamin is best supported and where belief and hope have surpassed true scientific validation. Studies provide strong evidence that vitamin C reduces the symptoms and length of the common cold and prevents post-race colds in endurance athletes. 

Studies provide only weak evidence, however, that vitamin C assists the actual prevention of a cold except in people who are deficient in the vitamin. But not all vitamin C studies are created equal. Some are poorly controlled, some use different variations of vitamin C, and some vary the length of time vitamin C is used, or when and at what point it is measured.  Studies have also questioned the appropriate dose of vitamin C, without any clear resolution. Research suggests that blood levels do not rise after ingesting 200 mg per day, an amount found in approximately three oranges or five grapefruits. 

So why eat or take more than this amount? Because other studies suggest that blood levels are not as good a predictor of the benefits of the vitamin as tissue levels are. Some proponents suggest a daily intake of up to 30,000 mg of vitamin C, but there is little evidence to support the benefits of such large dosages, which can result in stomach cramps.  The best natural sources of vitamin C are fresh fruits and vegetables such as citrus fruits, kiwi, mangoes, green peppers, and tomatoes. Although the research isn't perfectly clear or free from controversy, the overall message is simple: Eat plenty of fruits and vegetables, and take vitamin C supplements to help with cold symptoms, but not necessarily to prevent cold onset.

Avocado Solution to Heart Disease  - Good unsaturated fats in avocado fruits 

"The New Dietary guidelines of Americans" reported that avocado contians good unsaturated fats and that these do not raise blood cholesterol and should be included as part of a healthy diet. 

The Dietary guidelines 2000 Update Report developed by United States Department of Agriculture and Department of Health and Human Services States that "with increasing awareness of the inherent nutritional benefits, avocado is becoming an essential part of healthy, American diet." 

Avocado lowers cholesterol 

Australian scientists have reported that people consuming anything from half to one and a half avocado a day can lower their cholesterol more than people eating a low fat diet and the high content of monounsaturated fat in avocado is thought to be responsible for the hypocholesterol aemic property. 

High Folic Acid & Fibre 

Folic acid and fibre in avocado are higher than in any other fruit. Avocado has the highest content of monounsaturated fat which brings down cholesterol as compared to all other fruits available in Sri Lanka. Only other fruit containing higher percentage of monounsaturated fat is olive available in Mediterranean countries. 

200g of avocado has 323.61 calories and total fat content is 30-77g and has 19.31g of monounsaturated fat which is heart healthy and 3.97g of polyunsaturated fat and 4.90g of saturated fat. 

200g of avocado contains 122.61 Re of Vit A, 15.38mg of Vit C, 0.22m of thiamine (B1), 0.25mg of riboflavin (B2) 3.86mg of nicotinic acid (B3), 0.56mg of pantothenic acid (B4), 0.56 of pyridoxine (B6), 124.42mg of folic acid (B9), 22.11mg of Calcium, 2.05mg of iron and 0.84mg of zinc. 

Avocado benefits diabetic patients 

The American Diabetic Association says that avocado is the most nutritional fruit that is rightly associated with lifestyles that promote health, well-being and fitness of diabetic patients. 

Robert Atkins, creator of Diet Nutritional Program says in a issue of his Health Revelations News Letter that that avocados help guard against post prandial (after-eating) increases in blood sugar which is good news for people with insulin resistant or type 11 diabetes. It is no wonder that he refers to avocado as having "no equal in nature." 

"The health benefits of avocado have been fully substantiated which is why the avocado is now acceptable to people with diabetes as part of healthy eating habit" says Ann Coulston MS, R. D. at Standord University Medical Center. 

Avocados may help fight heart disease 

"Phytochemicals found in avocado may help fight heart disease and cancer" says Geanetle. O' Toole of California avocado. Phytochemicals are plant pigments, the chemicals that give fruits and vegetalbes their bright colour. The phytochemicals such as betasitosterol and the antioxidants such as glutathione found in avocado prevent chronic illnesses such as cancer according to Dr. David Herber, Director of UCLA Center for Human Nutrition. 

California Avocado Commission has shown that avocado contains 76mg of betasitosterol per 100g of the fruit. This is more than 4 times betasitosterol found in other commonly eaten fruits such apples, grapes, plumps, cherries and cantaloupes and olives according to California Avocado Commission. 

Monounsaturated Fat, Protection Against Heart Disease 

In conclusion, avocados are a cholesterol free, sodium-free low saturated-fat food with only 5.0g of fat per serving, a level acceptable for inclusion in a low fat diet. Most of the fat available in avocado is monounsaturated believed by scientists to protect against heart disease. Further, avocados are "nutrient dense" in that they supply more of your daily nutrient requirements for fewer calories spent. Avocados are nutrient dense in potassium, dietary fibre, Vit C, Vit E, thiamine, riboflavin, nicotinic acid, pyridoxime, folic acid and pantothenic acid and is a healty substitute for butter. 

An avocado enriched diet is expected to lead to a 10-20% decrease in coronary events and a decrease in death in patients with coronary heart disease if they are followed up for 3-5 years (Professor David Colquhoun, University of Queensland, Australia)