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How do Avocados play into a Gout, Arthritis and Anti-inflammatory diet?
Avocados are full of rich nutrients, more than 25 of them, in fact -- including potassium, folate, and lutein. This amazing fruit, not vegetable, is also great source of B vitamins, E, and C vitamins, as well as other important phytonutrients.
Avocados are low in purines
Avocados are rich in nutrients
Avocados contain a healthy fat source
Avocados are rich in potassium
Potassium can help excrete uric acid from the body
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):
Potassium: 14% of the RDA
Folate: 20% of the RDA
Vitamin C: 17% of the RDA
Vitamin K: 26% of the RDA
Vitamin B5: 14% of the RDA
Vitamin B6: 13% of the RDA
Vitamin E: 10% of the RDA
Avocados also contain small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, Thiamine (B1), Riboflavin (B2) and Niacin (B3).
Avocados are low in sugar, making them even more of a Gout and Inflammation friendly food source. They contain a good dose of fiber to help control cravings and calorie intake. They contain NO cholesterol and NO sodium. While they contain 9g of carbs, 7 of those are fiber making them a very low-carb (2 grams) plant food option.
While they are high in fat, the heart-healthy monounsaturated source is actually considered a "healthy fat" that can battle bad cholesterol when consumed in moderation. Avocado's main source of fat is Oliec Acid. This acid has been linked to reduced inflammation and even been shown to have beneficial effects on genes linked to cancer.
The fat in avocados can help us absorb other vital, fat soluble vitamins such as A, K, E, and D. One study even showed various consumption of avocado can increase antioxidant absorption by 2.6 to 15-fold. If you want to increase the antioxidants you are taking in, the accompaniment of an avocado in that same nutrient rich meal can help dramatically.
There are a number of studies showing avocados as a key source for helping to reduce arthritic damage and pain. Researchers found that 300 milligrams per day of ASU (an ingredient found in significant amounts in avocado) appears to be beneficial for patients with hip or knee OA.
There are also studies that have shown avocados to help reduce the symptoms involved with chemotherapy and inhibit the proliferation of prostate cancer cells.
Avocados are very high in potassium, even more so than bananas, without the high fructose amounts. Potassium has been shown to help excrete excess uric acid from the body. Many people don't get nearly enough potassium and should consider an avocado as one of their most nutritious options.
Avocados can be an ideal, healthier substitute for mayonnaise when it is used as a binder in dishes such as tuna, chicken, and egg salads.
We give Avocados a big thumbs up in your quest for a healthy, anti-inflammatory, anti-Gout, and anti-Arthritis diet. See the yummy recipe below and enjoy this green-goddess.
RECIPE: Avocado-Herb Salad with Goat Cheese
1/4 cup extra-virgin olive oil, plus more for drizzling
Juice of 1 lemon, plus wedges for serving
1 cup assorted cherry tomatoes, halved
1 Kirby cucumber, quartered lengthwise and cut into 1/2-inch pieces
1/4 cup torn fresh parsley
1/4 cup roughly chopped fresh chives
Himalayan salt and freshly ground pepper
1 head Boston lettuce (or other tender greens), torn into pieces
1/2 cup crumbled goat cheese (about 2 ounces)
Avocado with Radish, Feta, Mint, Peas and Lime
Thinly slice 4 small radishes into rounds.
In a medium mixing bowl, toss sliced radish with 1 ounce crumbled feta, 4 thinly sliced mint leaves, 1/4 cup peas, and the juice of 1 lime.
Season with salt and pepper and serve on top of avocado halves.
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