Inside the avocado contained folate, potassium, monosaturated fat and very high fiber. Monosaturated fat in the avocado contains oleic acid, serves to increase the level of fat in the body and helps control diabetes. By using avocado as the main source of fat in the diet, people with diabetes can lower their triglyceride levels by up to 20%. In addition to helping those with diabetes, monounsaturated fats in avocados are also good for lowering cholesterol. A low-fat diet that includes avocados in it proves to lower harmful low-density lipoprotein cholesterol and increase healthy high-density lipoprotein cholesterol.

• Beneficial Fats
  Avocados provide the type of healthy fats the body needs. Like olive oil, avocados can raise good cholesterol levels. HDL cholesterol can help protect against damage caused by free radicals. Even this type of cholesterol can also help regulate triglyceride levels and prevent diabetes.

• Protein
  Protein is one of the nutritional content of avocado fruit. Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. In contrast to the protein in the meat that is difficult to digest for most people, avocado protein is very easily absorbed by the body because it also contains fiber. If you are reducing the source of animal protein or vegetarian, avocados can be an option to meet the nutrients and substitute for animal protein.

• Carotenoids
  Avocados are the best source of carotenoids and phytonutrients. Avocados, also known as fruits that offer different types of carotenoids, not only like beta-carotene, alpha-carotene and lutein, but also lesser-known varieties of phytonutrients such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Eating foods rich in carotenoids, your body will receive a lot of vitamin A intake is good for eye health. Carotenoids also enhance the functioning of the immune system and improve the health of reproductive system functions. Carotenoids can be soluble in fat, so it can optimize the absorption of nutrients.

• Lutein
  One of the most important nutritional ingredients of avocados is lutein, which is a carotenoid compound, phytonutrient and natural antioxidants. One avocado contains 81 mcg of lutein which can help eye health. Eating lutein may reduce the risk of macular degeneration of the eyes due to age.

• Vitamins and Minerals
  Avocados contain nearly 20 different vitamins and minerals, although in small quantities, provide about 10% of daily vitamin and mineral requirements in each portion. Some of the most vitamins and minerals contained in avocado are vitamin C, vitamin K, folate, potassium, iron, vitamin E, and vitamin B6.

• Anti-inflammatory
  The combination effect of the nutrients contained in the avocado offers great benefits as an anti-inflammatory. The unique combination of avocado fruit such as Vitamin C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids help prevent inflammation. This suggests that avocados can help prevent or reduce the risk of osteoarthritis and rheumatic diseases.

• Sodium and Cholesterol
  Sodium and cholesterol contained in the avocado can be ignored because one serving of avocado contains only 1 gr of protein. In addition, the avocado contains 3 grams of carbohydrate in each portion and 1 gram is the dietary fiber. Therefore, avocado is a good choice for people with low carbohydrate diet.

Avocado fruits contain minerals, vitamins and high fiber especially Vitamin B, Vitamin C, Vitamin E, Vitamin K, Potassium (Potassium) and Copper are very useful for people who consume them. Avocado fruits also provide a sense of satiety so useful for those who want to lose weight

one of the content of avocado is Keeping Eye Health
because there are plant compounds contained in Avocado fruit that is Karatenoid can reduce the risk of eye diseases related to age.
because we are steemit members are always associated with laptops and mobile phones avocado is the solution so that our eyes are not easily blurred and can always be healthy because of the effects of radiation screen laptop and mobile phone

besides avocado, makamlah peanuts as snacks because peanut is very much benefit to our body
Peanuts are rich in fat, contain high protein, iron, vitamin E and calcium, vitamin B complex and phosphorus, vitamin A and K, lecithin, choline and calcium. Protein content in peanuts is much higher than meat, eggs and soya beans. It has a sweet taste and is widely used to make different kinds of cakes.

Peanuts are also said to contain ingredients that can nurture the body's resistance in preventing some diseases. Eating an ounce of peanuts five times a week is reported to prevent heart disease. Peanuts work to increase the ability of the heart pump and lower coronary heart disease resoki. Eating a handful of peanuts every day, especially diabetic patients can help the lack of substances

Benefits of Peanut and Peanuts - Nutrients for Health

• Power boost memory
  Do you know what can be found in nuts that give them "brain food"? This is due to their vitamin B3 or niacin content that many health benefits include normal brain function and increased memory strength. it is strongly recommended for steemit users to attack eat peanuts in order to strengthen the brain and think more creatively

• Helps Fight Depression
  Peanuts are a good source of tryptophan, an essential amino acid essential for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decrease in the amount of serotonin can be released from nerve cells in the brain. Tryptophan may increase the serotonin antidepressant effect when there is an increase in serotonin levels in the blood.

• Helps Improve Fertility
  Beans contain a good amount of folic acid. Repeated studies have shown that women who have a daily intake of 400 micrograms of folic acid before and during early pregnancy reduce the risk of having a baby born with serious neural tube defects by up to 70%.

• Assist in Blood Sugar Regulations
  A quarter cup of nuts can supply the body with 35% of the daily required value of manganese, a mineral that plays a role in the metabolism of fats and carbohydrates, calcium absorption, and blood sugar regulation.

• Helps Prevent Gallstones
  It may be surprising that nuts can help prevent gallstones. But 20 years of research have shown that eating 1 ounce of peanuts, peanuts or peanut butter a week lowers the risk of gallstones growing by 25%.

• Helps Low Cholesterol Level
  The same nut nutrition that gives their memory enhancing power also helps lower and control cholesterol levels. Added to their copper content that helps in reducing bad cholesterol and raises good cholesterol levels.

• Reduce the Risk of Heart Disease
  Numerous studies have shown that regular consumption of nuts is associated with a reduced risk of heart disease. Beans are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. Grabbed a handful of peanuts and other nuts at least four times a week to reduce cardiovascular risk and coronary heart disease.

• Protect Against Age related to Cognitive Decrease
  Study participants have shown that those with the richest intake of niacin foods such as nuts are 70% more likely to have developed Alzheimer's disease. A quarter cup a day of nuts can already supply almost a quarter of the daily required value for niacin.

• Cancer Protection
  A form of phytosterols called beta-sitoserol (SIT) is found in high concentrations in some oil plants, grains, and legumes including nuts. Pitosterol not only protects against heart disease by blocking the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.

• Risk of Lose Weight
  Eating nuts regularly is associated with the risk of losing weight. Research has shown that people who eat nuts at least twice a week are much less likely to gain weight than those who hardly ever eat them.

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