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12 Proven Health Benefits of Avocado

Source: Health Line
The avocado is a rather unique fruit.

While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.

Numerous studies show that it has powerful health benefits.

Here are 12 health benefits of avocado that are supported by scientific research.

1. Avocado Is Incredibly Nutritious

Source: Health Line
Shidonna Raven Garden and Cook

Avocado is the fruit of the avocado tree, scientifically known as Persea americana (1Trusted Source).

This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties (2Trusted Source).

There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular variety is the Hass avocado.

It’s often called alligator pear, which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.

SUMMARY

Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people don’t get enough of (4).

This nutrient helps maintain electrical gradients in your body’s cells and serves various important functions.

Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food (5).

Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure (6Trusted Source).

SUMMARY

Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Avocado is a high-fat food.

In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.

But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.

Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer (7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

SUMMARY

Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient that avocados are relatively rich in.

It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (11Trusted Source12Trusted Source13Trusted Source).

distinction is often made between soluble and insoluble fiber.

Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function (14Trusted Source).

A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA.

About 25% of the fiber in avocado is soluble, while 75% is insoluble (15Trusted Source).

SUMMARY

Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world (16Trusted Source).

It’s known that several blood markers are linked to an increased risk.

This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

Eight controlled studies in people have examined the effects of avocado on some of these risk factors.

These studies showed that avocados can (17Trusted Source18Trusted Source19Trusted Source20Trusted Source21Trusted Source22Trusted Source23Trusted Source):

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the good) cholesterol by up to 11%.

One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile (24Trusted Source).

Though their results are impressive, it’s important to note that all of the human studies were small and short-term, including only 13–37 people with a duration of 1–4 weeks.

SUMMARY

Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to Be Healthier

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the US.

Avocado consumers were found to be much healthier than people who didn’t eat this fruit.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25Trusted Source).

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.

However, correlation does not imply causation, and there is no guarantee that the avocados caused these people to be in better health.

Therefore, this particular study doesn’t carry much weight.

SUMMARY

One dietary survey found that people who ate avocados had a much higher nutrient intake and a lower risk of metabolic syndrome.

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7. Their Fat Content May Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, your intake is not the only thing that matters.

You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.

Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.

Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold (26Trusted Source).

So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

SUMMARY

Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

This includes the carotenoids lutein and zeaxanthin, which are incredibly important for eye health (27Trusted Source28).

Studies show that they’re linked to a drastically reduced risk of cataracts and macular degeneration, which are common in older adults (29Trusted Source30Trusted Source).

Therefore, eating avocados should benefit your eye health over the long term.

SUMMARY

Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in cancer treatment and prevention.

Test-tube studies suggest that it may help reduce side effects of chemotherapy in human lymphocytes (31Trusted Source).

Avocado extract has also been shown to inhibit the growth of prostate cancer cells in a laboratory (32Trusted Source).

However, keep in mind that these studies were done in isolated cells and don’t necessarily prove what may happen inside people. Human-based research is unavailable.

SUMMARY

Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy. However, human-based research is lacking.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.

Multiple studies suggest that avocado and soybean oil extracts — called avocado and soybean unsaponifiables — can reduce osteoarthritis (33Trusted Source34Trusted Source).

Whether avocados themselves have this effect remains to be seen.

SUMMARY

Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.

In one study, people eating avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume this fruit (35Trusted Source).

Should this hold true in the long term, then including avocados in your diet may help you naturally eat fewer calories and make it easier for you to stick to healthy eating habits.

Avocados are also high in fiber and very low in carbs, two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.

SUMMARY

Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They’re also high in fiber and low in carbs, which may promote weight loss.

12. Avocado Is Delicious and Easy to Incorporate in Your Diet

Avocados are not only healthy, they’re also incredibly delicious and go with many types of food.

You can add them to salads and various recipes or simply scoop them out with a spoon and eat them plain.

They have a creamy, rich, fatty texture and blend well with other ingredients.

A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.

An avocado often takes some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize and turn brown soon after fleshing it, but adding lemon juice should slow down this process.

SUMMARY

Avocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet. Using lemon juice may prevent cut avocados from browning quickly.

The Bottom Line

Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet.

They’re weight loss friendly, heart healthy and, last but not least, taste incredible.

What did you learn about avocados? How could they contribute to your health? How can you introduce them into your diet?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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THE HUNGRY SWIMMER: WHAT I EAT IN A DAY AS A ‘SWAMMER’

If you’re still lost on what to eat as a former swimmer, check out some meal ideas below as I walk you through what I eat in a typical day as a swammer! Current photo via Zoe Gregorace

The Hungry Swimmer: What I Eat in a Day as a ‘Swammer’
Source: Swim Swam
Shidonna Raven Garden and Cook

TW: disordered eating  

Swimmers are notorious for being big-time eaters. I mean, grueling practices and dry-land workouts definitely work up a massive appetite! And of course, as a high performance athlete, it’s imperative to give your body the fuel it needs to complete all that yardage. But, what happens after you hang up the goggles?…

Throughout my 16 year career as a competitive swimmer, my relationship with food was complicated. Food was constantly on my mind and my thoughts revolved around what and how much I would eat before practice, after practice, before the meet warm-up, in between prelims and finals, etc. It is also worth noting that as an athlete, my relationship with food not only evolved but was shaped by a variety of factors. From middle school to high school and well into college, this relationship looked completely different. The accumulative pressure of societal expectations, peer comparison and anxieties associated with growing up took a major toll, impacting the quantity and quality of food I consumed and affecting my performance as an athlete.

After I hung up the goggles in 2018, I was confronted with the single most dreaded thought of (most likely) every swimmer: Am I going to get FAT?!?

Well, I am here to report that this is certainly not the case, in fact, I am excited to share some newfound wisdom with you all as an almost 3-year swammer. After shedding my identity as a swimmer and leaping into a completely new world with a lot less chlorine, I will be the first to admit that the swammer road was quite a difficult one to navigate. Yes, I felt lost at first, but was excited to continue exploring my passion for competitive physical activity (think cross fit, spin and boxing). And while my career in the pool had come to an end, I was able to think more about my relationship with food and rebuild. I’ve learned to appreciate and listen to my swammer body, discover the foods that make me feel my best and avoid peer comparison. It is important to remember that every person is unique and the corny saying rings true, comparison IS the thief of joy.

So, you’re still lost on what to eat as a swammer? Check out some meal ideas below as I walk you through what I eat in a typical day as a swammer!

Breakfast

Soure: Swim Swam
Shidonna Raven Garden and Cook

9:30 AM: Right now, I am on a HUGE avocado toast kick and I’ve been loving sourdough bread. I like to toast the sourdough until it’s nice and crispy then mash the avocado on top and add a tiny drizzle of olive oil on top before adding my seasoning. My avocado toast seasoning preferences are always changing, but I can promise you that the Everything But the Bagel seasoning and red pepper flakes will never go out of style. As for the eggs, I alternate between preparing them over easy or sunny-side up. I also love adding some greens to boost the nutritional density of the meal- today I sauteed a big handful of baby spinach along with the eggs. If you want to spice things up, I highly recommend topping your toast masterpiece with a generous drizzle of your favorite hot sauce. Along with this beautiful plate, I had two cups of drip coffee with a splash of almond milk.

Lunch

Source: Swim Swam
Shidonna Raven Garden and Cook

1:00PM: I’m not a huge fan of lunch, but when I’m feeling it, I like to make a vibrant greens bowl with filling healthy fats and added nuts or berries for a burst of flavor. For this bowl, I combined baby spinach, sliced cucumbers, drained and rinsed chickpeas, a few slices of avocado (can you tell, I’m addicted!), some pumpkin seeds and pomegranate seeds. I mostly went for the leftover produce I had in my fridge and took advantage of this opportunity to exercise some culinary exploration! And to my surprise, this flavor combination “slaps”, as the kids say. I finished the bowl off with a drizzle of olive oil and some cracked black pepper.

Snack

Source: Swim Swam
Shidonna Raven Garden and Cook

3:30PM: This limbo time between lunch and dinner is what I like to call snack time! If you know me, you know thatI have a serious sweet tooth. So, instead of daydreaming about chocolate and completely cutting it out of my diet, I allow myself to enjoy it without going overboard. I typically like to make a snack mix and munch on this a few hours before I make my dinner. For this mix, I combined my favorite gluten-free pretzels (the crunch on these are INSANE), pumpkin seeds, roasted chickpea snacks and dark chocolate chips.

Dinner

Source: Swim Swam
Shidonna Raven Garden and Cook

6:30PM: Salmon and a bunch of roasted vegetables is one of my favorite dinners to prepare! It’s easy, quick and nutritious. I’ll either plate the salmon and veggies or, layer this on top of a big bowl of greens if I have them on hand. For this bowl, I started with a base of baby spinach and added roasted bell peppers, mushrooms, Brussels sprouts and salmon. I also added some feta cheese, hummus, a drizzle of olive oil and a sprinkle of paprika on top.

After dinner, sometimes I’m still hungry. And even if it is “late” or close to bedtime, I will listen to my body and eat if I’m hungry! I typically go for a yogurt bowl, some form of nut butter on toast or reach for a sweet-tooth satisfier I have on hand (the Chewy Peanut Butter Dark Chocolate Cups are my favorite!)

Check out my page for more recipe inspiration and be sure to share your swammer eats with me @whatzoeeeats (https://www.instagram.com/whatzoeeeats/).

Avocados are one of our favorites too. What did you think of Zoe’s meals? What did you like? How could this be beneficial to your diet?

<strong>Zoe Gregorace</strong>
Zoe Gregorace

Zoe Gregorace is currently studying Nutrition Policy at the Tufts Friedman School of Nutrition Science and recently graduated from Tufts University, where she earned a Bachelor of Arts degree in Sociology and was a proud member of the Tufts Swimming and Diving team (Go Jumbos!). During her 16 year career as a competitive swimmer, she developed a passion for sports nutrition. She enjoys writing on the topic of nutrition, health and wellness and posts her meal creations on her Instagram page @whatzoeeeats. As a former college swimmer, she strives to share recipes and nutrition tips to promote balanced eating and optimize sports performance.

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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11 Proven Benefits of Olive Oil

Source: Healthline
The health effects of dietary fat are controversial.

However, experts agree that olive oil — especially extra virgin — is good for you.

Here are 11 health benefits of olive oil that are supported by scientific research.

1. Olive Oil Is Rich in Healthy Monounsaturated Fats

Source: Healthline
Shidonna Raven Garden and Cook

Olive oil is the natural oil extracted from olives, the fruit of the olive tree.

About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids (1).

But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.

Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer (2Trusted Source3Trusted Source4Trusted Source5Trusted Source).

Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.

SUMMARY Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.

2. Olive Oil Contains Large Amounts of Antioxidants

Extra virgin olive oil is fairly nutritious.

Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K.

But olive oil is also loaded with powerful antioxidants.

These antioxidants are biologically active and may reduce your risk of chronic diseases (6Trusted Source7Trusted Source).

They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease (8Trusted Source9Trusted Source).

SUMMARY Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.

3. Olive Oil Has Strong Anti-Inflammatory Properties

Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.

Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.

The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug (10Trusted Source).

Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen (11Trusted Source).

Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP) (2Trusted Source3Trusted Source).

One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation (12Trusted Source).

SUMMARY Olive oil contains nutrients that fight inflammation. These include oleic acid as well as the antioxidant oleocanthal.

4. Olive Oil May Help Prevent Strokes

Stroke is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding.

In developed nations, stroke is the second most common cause of death, right behind heart disease (13).

The relationship between olive oil and stroke risk has been studied extensively.

A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease (14Trusted Source).

In another review in 140,000 participants, those who consumed olive oil were at a much lower risk of stroke than those who did not (15Trusted Source).

SUMMARY Several large studies demonstrate that people who consume olive oil have a much lower risk of stroke, the second biggest killer in developed countries.

5. Olive Oil Is Protective Against Heart Disease

Heart disease is the most common cause of death in the world (16).

Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries.

This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk (17Trusted Source18Trusted Source).

Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways (19).

It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting (20Trusted Source21Trusted Source22Trusted Source23Trusted Source24Trusted Source25Trusted Source).

Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. In one study, olive oil reduced the need for blood pressure medication by 48% (26Trusted Source27Trusted Source28Trusted Source).

Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart.

If you have heart disease, a family history of heart disease or any other major risk factor, you may want to include plenty of extra virgin olive oil in your diet.

SUMMARY Extra virgin olive oil has numerous benefits for heart health. It lowers blood pressure, protects “bad” LDL cholesterol particles from oxidation and improves the function of blood vessels.

6. Olive Oil Is Not Associated With Weight Gain and Obesity

Eating excessive amounts of fat causes weight gain.

However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight (29Trusted Source30Trusted Source31Trusted Source).

In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight (32Trusted Source).

Additionally, one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss (33Trusted Source).

SUMMARY Consuming olive oil does not appear to increase the likelihood of weight gain. Moderate intake may even aid weight loss.

7. Olive Oil May Fight Alzheimer’s Disease

Alzheimer’s disease is the most common neurodegenerative condition in the world.

One of its key features is a buildup of so-called beta-amyloid plaques inside your brain cells.

One study in mice showed that a substance in olive oil can help remove these plaques (34Trusted Source).

Additionally, a human study indicated that a Mediterranean diet rich in olive oil benefitted brain function (35Trusted Source).

Keep in mind that more research is needed on the impact of olive oil on Alzheimer’s.

SUMMARY Some studies suggest that olive oil may combat Alzheimer’s disease, but more research is needed.

8. Olive Oil May Reduce Type 2 Diabetes Risk

Olive oil appears to be highly protective against type 2 diabetes.

Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity (36Trusted Source37Trusted Source).

A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil (38Trusted Source).

In this study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%.

SUMMARY Both observational studies and clinical trials suggest that olive oil, combined with a Mediterranean diet, can reduce your risk of type 2 diabetes.

9. The Antioxidants in Olive Oil Have Anti-Cancer Properties

Cancer is one of the most common causes of death in the world.

People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason (39Trusted Source).

The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer (40Trusted Source41Trusted Source).

Many test-tube studies demonstrate that compounds in olive oil can fight cancer cells (42Trusted Source43Trusted Source).

More research is needed to determine whether olive oil in fact reduces your risk of cancer.

SUMMARY Preliminary evidence suggests that olive oil may reduce cancer risk, but further studies are needed.

10. Olive Oil Can Help Treat Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.

Though the exact cause is not well understood, it involves your immune system attacking normal cells by mistake.

Olive oil supplements appear to improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis (44Trusted Source45Trusted Source).

Olive oil seems particularly beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids.

In one study, olive and fish oil significantly improved handgrip strength, joint pain and morning stiffness in people with rheumatoid arthritis (46Trusted Source).

SUMMARY Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil.

11. Olive Oil Has Antibacterial Properties

Olive oil contains many nutrients that can inhibit or kill harmful bacteria (47Trusted Source).

One of these is Helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer.

Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics (48Trusted Source).

A study in humans suggested that 30 grams of extra virgin olive oil, taken daily, can eliminate Helicobacter pylori infection in 10–40% of people in as little as two weeks (49).

SUMMARY Extra virgin olive oil has antibacterial properties and has been found to be particularly effective against Helicobacter pylori, a type of bacterium that can cause stomach ulcers and stomach cancer.

Make Sure to Get the Right Type

Buying the right kind of olive oil is extremely important.

Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. For this reason, it’s considered healthier than the more refined variety of olive oil.

Even so, there is a lot of fraud on the olive oil market, as many oils that read “extra virgin” on the label have been diluted with other refined oils.

Therefore, examine labels carefully to ensure you’re getting real extra virgin olive oil. It’s always a good idea to read ingredients lists and check for quality certification.

The Bottom Line

At the end of the day, quality extra virgin olive oil is incredibly healthy. Due to its powerful antioxidants, it benefits your heart, brain, joints and more.

In fact, it may be the healthiest fat on the planet.

How can the use of olive oil improve your health? How can olive oil help improve your diet? Why? Why not?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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Diet in Japan

Chicken Shack Japanese Restaurant Shidonna Raven Garden and Cook

E. Welch

Mrs. Welch shares her experience with food (diet) from Japan: The pictures are from a place called Chicken Shack, an old Japanese House located in the hills converted into a restaurant. When one arrives, they sit on the floor atop of Japanese pillow at a traditional Japanese dinner table. The food was fantastic. I had the infamous chicken and gyoza (dumplings). James (husband) had a rice ball. Waterfalls run throughout and around the restaurant.

The food was very good. Definitely healthier. Their diet consist of lean meats, veggies and rice. Everything is fresh especially the veggies. They tend to frown on frozen food. They eat small portions. The rice ball is considered a full meal. Typically, they eat a rice ball, like that, a cup (4oz.) of soup. That is it! No more drinks, alcohol or tea?

Happy Birthday and thanks to Mrs. Welch for sharing her experience. What can you learn from their diet? How could you improve your diet? What about your diet is already great? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing.

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Agaricus Bisporus: Healing Mushrooms…


Shidonna Raven Garden and Cook
Source: Jarvis Caston
Shidonna Raven Garden and Cook

We know many people are struggling with many different diseases from the complex and server to the more simpler annoyances, so we wanted to share a little research with you to share with your care providers. We are not medical professionals nor holistic doctors. We are those who have suffered along with you in our own ways and are here to share a little of what we have learned along our journey. Richard Bray is one of our favorites. His new book, Healing Mushrooms, that hit this year (2020) is an essential resources that breaks down everything you need to know about the basics of medicinal mushrooms to how to prepare the mushrooms you need for medicinal consumption. We put it in our medicine cabinet as an essential resource and reference and we recommend you do too. Read our reviews to learn more. Bray tells us all about Agaricus Bisporus (or crimini, portobella, white button, baby bella) in his book. This mushroom is said to have healing properties (as explained and detailed in the book Healing Mushrooms):

  • Cancer
  • Antioxidant
  • Antimicrobial
  • Cardiovascular Diseases
  • Age Cognitive Function
  • Memory
  • Gut health

Read all about it in Healing Mushrooms:

As always we wish you excellent health. What is the difference between medicine management and healing foods? What is the difference from constant disease managed by medicine and a healing? Where are you: pursing your healing or managing medicine? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing.

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Rethinking Chronic Illness

health Shidonna Raven Garden and Cook

It was not until I met Chef Ponder that I really feel that I began to have a break through in my own thinking about my health. In conjunction with Norfolk Public Libraries, Chef Ponder held a series that got cut short by the pandemic. The series was naturally about food and educating the public about the linkages between food and health. He challenged me to think critically about chronic illness and how food, among other things, could be effecting my health. How even climate, yes climate, is effecting my health. Shortly after I was speaking with other people dealing with chronic illnesses. Finally I was lead to scripture which reminded me of the promise that it gives us for a healing. Healing is totally different from the concept of pain, medicine or what have you “management.” Naturally it is in a medical professionals best financial interest to manage illness rather than to heal illness.

When I decided to stop claiming an illness, I stopped living with the illness and became dedicated to my healing rather than feeling or functioning better. When I embraced my healing, I found a healing. Similar to many people with chronic illnesses, I had many questions and few answers and even fewer real solutions. Rethinking wellness and seeking alternative medicines becomes more and more main stream as the current Western Model of Medicine continues to leave many people with the only option of managing illnesses. Managing an illness means living with an illness, which means developing a chronic illness, which can lead to other illnesses as the body is in a constant state of disease.

What chronic illnesses have you or your loved ones been dealing with? How long? Have you resolved to live with the illness for life? Did you know there could be another option of wellness for you by considering alternative medicines and roads to wellness. Mainstream medicine does not mean health or healing. Have you considered thinking outside the confines of mainstream. Fads come and go. What is mainstream today will not necessarily be mainstream tomorrow. Health and wellness are not fades. They are a state of healthy being. We pray for your health and wellness.Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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Unauthorized Medical Experiments

5 Shocking Medical Experiments on Humans

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5 Shocking Medical Experiments
Shidonna Raven Garden and Cook

What is worse than a lie? Perhaps a lie that puts your health and very life at risk. The subjects of these unauthorized experiments probably know all to well. Blue cross blue shield reported that medical fraud alone is said to cost tax payers over $68 billion dollars annually. History both modern and recent history s rife with unauthorized experiments and medical products that are currently pushed out to market with little to no clinical trail passing though several loop holes. Do you think people in the service should be subject to medical experiments without their knowledge or permission? Do you think anyone should be subject to a medical experiment without their knowledge or consent? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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You are what you eat

Wireless System can Power and Communicate with Tiny Devices inside the Body (Short Video)

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Internal Wireless Systems
Source: MIT
Shidonna Raven Garden and Cook

It used to be that you were what you ate. With advance technology such as internal wireless systems or smart pills, this saying may need to be updated. Would you take a smart pill? Elon Musk of Space X and Tesla states that we are already cyborgs simply because we use cell phones. Commercial space travel is here thanks to several companies such as Space X. Have you kept up with recent technology? Have you seen the latest robots? Did you know that Ai (Artificial Intelligence) technology beat the world chess champion? Did you know that people like Elon Musk have called for the regulation of Ai? Share your comments below with the community by posting your comments below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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Medical Devices

Meet the people who lived with defective devices | Implant Files

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Defective Medical Devices
Source: International Consortium of Investigative Journalists
Shidonna Raven Garden and Cook

People go to hospitals and medical professionals for viable solutions. They go because they want things to improve. They want things to get better. What happens when the very thing that was suppose to help, makes things worse? What are the actual clinical trails for these devices? Do they have any oversight whatsoever or are they simply allowed to be in the market with no serious oversight by the FDA? The medical device industry makes the pharmaceutical industry look like a dinosaur. What are the benefits of pushing these devices on the market without considering the risks? Most pharmaceutical professionals will tell you that if a drug has not been on the market for 7 to 10 years you are the experiment. Why are these defective devices being recalled if they went through clinical trail? Share your comments with the community by posting below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

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Black Men: Health

Healthy Eating / Black Male Health | American Black Journal Full Episode

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Black Male Health
Source: American Black Journal
Shidonna Raven Garden and Cook

Are you a black male or know one? What did you learn about Whole Foods? How do the tips for black men’s health apply to all our health? Share your comments with the community by positing them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing.

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.