Introduction To The Topic
Today, I will share the secrets of the amazing avocado. In this blog post I will provide you with the deeper scientific explanation of the importance of avocado. There are many methods in which avocado can be use and it contributes to our body in various aspects. Wether you incorporate avocados in your beauty routine or consume them into our digestive system they are very beneficial. Avocado’s contain various nutrients such as vitamins and minerals and they are rich in unsaturated fats. Now, you may wonder why does this matter? How is this related to our beauty?
Avocado contains unsaturated fats. Unsaturated fats are ‘the good kind of fat’ meaning they allow our body to absorb nutrients from our food and provide us with energy¹. Avocado’s also contain dietary fibers; they help in maintaining body weight on a sustainable level and also lower the chances of getting heart diseases and diabetes¹.
VITAMINS Found In Avocado
By absorbing avocado through our skin or through digestive system our body gains vitamins A, B, C, E and K¹. First, you need to know that there are two types of vitamins: fat-soluble and water-soluble. Fat soluble proteins are already stored in the body, but also have to be consumed¹. Unlike water-soluble vitamins, they are exposed to the greater risk of toxicity when consumed. Water-soluble vitamin are not stored in the body which means in order to have them present they have to be consumed¹. They are exposed to less risk of toxicity when consumed. MOST IMPORTANTLY! Vitamins can be taken only in certain doses, the deficiency of vitamins can lead to nutrient-imbalanced-diseases, as well as overage of vitamins¹. This is why it is prescript that nutrients rich in vitamins like avocado should not be eaten on daily basis but within pauses.
The vitamin A is a fat-soluble.Vitamin A found in avocado is an A-pro vitamin which contains the antioxidant called beta-carotene. It is the red-orange pigment found in plants which forms this specific A-pro vitamin. The beta-carotene is an antioxidant which protects the cell from the damage caused by the substances called radicles². Those radicles speed up the aging process and contribute to certain chronic deceases like acne and eczema¹. By fighting the radicles the antioxidant found in this Vitamin A exfoliates our skin and provides us with the anti-aging effect². However, the build up of free radicles doesn’t only speed up the aging process, it also develops cancer cells, causes heart deceases and arthritis². The huge role in this anti-aging outcome of the avocado is the increased level of collagen¹. Collagen is the protein found in our body which contributes in the process of aging. The antioxidants absorbed from avocado soften the tissues in our skin preventing the creation of wrinkles². There are many more benefits of getting enough vitamin A, like obtaining a good eyesight. However, the vitamin A-pro in avocado does not contribute to the improvement of eyesight as much, but rather to the skin conditions I talked about in this paragraph.
All B-type vitamin are fat-soluble. You can find all type of vitamin B in avocado besides vitamin B12. Although there are many of them, in this paragraph I will be referring only to vitamins B5, B7 and B9 because these two are the most beneficial in avocados. Vitamin B5, also known as the pantothenic acid is essential for growth. Pantothenic acids manufacture the hormones, prevent the rheumatoid arthritis, balance the level of cholesterol in body and breaks down nutrients³. Recent studies have shown that the people suffering from rheumatoid arthritis have a lower level of vitamin B5³. Rheumatoid arthritis is the most common form of arthritis, it is a disorder in body’s immune system which causes the pain, sweetness and stiffness in joints³. The studies have shown that the pantothenic acids decrease the low-density lipoprotein (LDL) and increase high-density lipoprotein (HDL)³. By lowering the LDL and raising HDL a person has lower risk of suffering the heart diseases³. Vitamin B7, also known as biotin, along with the B5 are significant components of enzymes, they help break down fats and carbohydrates to produce energy³. We can conclude that biotin and pantothenic acid deficiency can result the diabetes. Biotin is essential for the hair growth and strengthening, as well as maintaining the healthy skin and nails since it improves the keratin structure¹. For those that are not aware keratin is a protein which makes up hair, skin and nails. Therefore, avocado can be used as a hair mask or facial mask as well.
The vitamin C is a water-soluble. Vitamin C is also found in the amazing avocado, it is vital for maintaining the immune system. It helps increase the amount of antibodies which can fight the diseases. The vitamin C is the most commonly used vitamin, we need it on daily bases in order to function properly. Vitamin C, also known as ascorbic acid, preserves healthy skin, repairs tissues and strengthening the bones⁴. It helps our body to absorb iron (I will explain the role of iron in the paragraph about minerals). The vitamin C contributes to our skeletal and muscular system by making collagen in our body, which promotes the creation of new skin cells, cartilage, tendons, ligaments and blood vessels⁴. Most importantly it sustains, heals and repairs bones and teeth. Just like beta-carotene, vitamin C is also an antioxidant which contributes to the anti-aging effect by blocking the damage of DNA from radicles⁴. The deficiency of vitamin C in our diet may lead to heart disease, high blood pressure, common cold, cancer and rapid aging⁴.
The vitamin E found in avocado is a fat-soluble vitamin. This vitamin is required for body to function because it balances cholesterol, repairs damaged skin, thickens hair, balances hormones and influences the PMS symptoms. It is an antioxidant which contributes in fighting against the free radicles along with the vitamin C and beta-carotene⁵. Studies indicate that the vitamin E fights cholesterol oxidation due to its capability of fighting the free radicles⁵. The vitamin E is a natural anti-aging nutrient which strengthens the capillary walls in our skin and provides it with moisture and elasticity⁵. The vitamin E is vital for healthy hair, it gives the moisture to the scalp which makes your hair look shiny and healthy while promoting the scalp circulation⁵. Circulation is important to remain on a sustainable level since it transfers blood through our body and keeps the body temperature on the appropriate level⁵. This vitamin is crucial in reducing the hormonal imbalance symptoms such as: PMS, gaining weight, allergies, skin infections, anxiety and fatigue⁵. Here’s a little tip for girls not specifically related to benefits of avocado. Those of you who struggle with PMS cramping, anxiety and cravings should take vitamin E supplements 2-3 days before and after menstruation.
The vitamin K is a fat-soluble vitamin which helps in blood clothing and makes proteins in our body which maintain the health in bones and tissues. The vitamin K has a similar effect to our body as mineral calcium.Vitamin K is best known by its role in natural blood cloth, therefore the deficiency of vitamin K may lead to excessive bleeding⁶. As I mentioned earlier, vitamin K is involved in the synthesis of vitamin K dependent proteins. These proteins enable us to do certain physiological processes because those proteins strengthen the bones and tissues⁶. That’s why it’s important to take in vitamin K when you want to work on your improvements in fitness.
MINERALS Found In Avocado
Through the use of avocado our body obtains three minerals: iron, potassium and copper. IT’S IMPORTANT to be aware that minerals have to be taken in certain doses. The lac of minerals as well as the overrate can lead to nutrient-imbalanced-diseases¹.
Iron is in my opinion the most important mineral that is consumed through avocado. Iron obtains the oxygen and carries it throughout our body. It is essential for transporting oxygen from our lungs to the cells because cells cannot function and grow without oxygen¹. People that suffer from iron deficiency are likely to syncope¹. Syncope is a scientific term for fainting which is caused by lack of oxygen in the brain, therefore lack of iron¹.
The mineral named potassium which is also found in avocado is crucial for body, especially heart, to function. Potassium has a role of maintaining the electricity within a cell¹. Now you may be confused about this term ‘electricity within a cell’. What I mean by this is that potassium is an electrolyte, ionized component which keeps the balance between electrons and protons within a cell¹. This enables our body and heart to function properly. The deficiency of potassium leads to Hypokalemia⁷. Hypokalemia is a life threatening disease which cause the loss of energy and irregular heart beat because the cells don’t have enough electricity to function⁷.
Copper is beneficial for anti-aging effect and production of energy for the cell. Copper is a mineral involved in the process of creating collagen and that way fight the free radicles which accelerate the aging⁸. It is involved in production of energy for the cell because it helps in the absorption of iron which distributes the oxygen in all cells in the body⁸.
Avocado Hair Mask
These avocado hair and facial masks are both my mom recipes, therefore I want to give the reference to her. This avocado hair mask can be used on daily basis, it is suitable for all types of hair but it is most beneficial in use of the damaged hair. The coconut oil increases the smoothness of hair and feed the roots with nutrients absorbed from coconut. If you’re having problem with greasy hair, I suggest you don’t apply it to the scalp and roots because that might increase the greasiness. Instead just apply it to the ends of your hair to refresh them.
What you need:
- 1/2 avocado
- 1/2 banana
- 1 beaten egg
- 2 table spoons of coconut oil
Preparation: Mash half of avocado until it’s very smooth and the texture resembles the oatmeal texture.Do the same with the hal of banana. Mix avocado and banana mixtures together and then add two table spoons of coconut oil and a beaten egg to the mixture. Using your fingers, gently apply hair mask all over your hair. Leave it on your hair for 30minutes and then wash it away. This hair mask will leave your hair fresh, shiny and healthy because of the vitamins and minerals that contribute to the hair.
Avocado Facial Mask
This avocado face hair mask was also inspired by Pamela Reif. This mask is suitable for all skin types, especially for the dry and normal skin, but the mask gives the antibiotic effect which helps in treating acne. The yogurt acts as an antibiotic in this case and is helpful in treating acne. So if you have a dry skin, normal skin or problem with acne I suggest you try out this mask!
What you need:
- 1/2 avocado
- 1 table spoon of yogurt
Preparation: Blend half of the avocado until you get the smooth mixture. They blend in the mixture with the one table spoon of yogurt (BTW the yogurt is supposed to be thick, not the watery one). When you’re done mixing apply the mixture to your face and leave it for 15 minutes. Afterwards wash the mask off with the warm water. The mask leaves your skin smooth and moisturized and if used regularly it will give that anti-aging effect.
- Ilic, Mirjana. “Benefits of Avocado.” Personal interview. 03 Dec. 2016.
US Department of Health. “Vitamin A.” MedlinePlus Medical Encyclopedia. U.S. National Library of Medicine, 02 Feb. 2015. Web. 04 Dec. 2016. <https://medlineplus.gov/ency/article/002400.htm>.
- University of Maryland Medical System. “Vitamin B5 (Pantothenic Acid).” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/vitamin-b5-pantothenic-acid>.
- University of Maryland Medical System. “Vitamin C (Ascorbic Acid).” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid>.
- Axe, Dr. “Vitamin E Benefits, Foods & Side Effects.” Dr. Axe. Dr. Axe Food Id Medicine, 11 Oct. 2016. Web. 04 Dec. 2016. <https://draxe.com/vitamin-e-benefits/>.
- University of Maryland Medical System. “Vitamin K.” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/vitamin-k>.
- University of Maryland Medical System. “Potassium.” University of Maryland Medical Center. University of Maryland Medical Center, 16 July 2013. Web. 04 Dec. 2016. <http://umm.edu/health/medical/altmed/supplement/potassium>.
- Ware, Megan. “Copper: Health Benefits and Recommended Intake.” Medical News Today. MediLexicon International, 15 Jan. 2015. Web. 04 Dec. 2016. <http://www.medicalnewstoday.com/articles/288165.php>.