National Watermelon Day Part 2

Health benefits of watermelons continued! The only thing we love more than all of the positive healthy aspects of watermelon, is eating it in creative ways! Check out this fun tutorial for how to make a watermelon basket at home!

Contains Compounds that May Help Prevent Cancer:

There is evidence that the lycopene found in watermelon is associated with lower risk of cancer of the digestive system. Studies indicate that lycopene can reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer. Also, cucurbitacin E is being studied for its ability to inhibit tumor growth.

Improve Heart Health:

The antioxidant lycopene that is found in watermelon may help lower cholesterol and blood pressure, and helps to prevent oxidative damage to cholesterol.

Choose Watermelon to Prevent Heart Attacks:

According to studies, lycopene may help reduce stiffness and thickness of artery walls. Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps your blood vessels expand, which lowers blood pressure. Both of these antioxidants found in watermelon working together helps promote heart health!

Lowers Inflammation and Oxidative Stress:

As we know, inflammation is a key driver of many chronic diseases. Watermelon may help lower inflammation and oxidative damage, as it’s rich in the anti-inflammatory antioxidants lycopene and vitamin C. In addition, the antioxidant lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer’s disease.

Important for Eye Health:

Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation. It may also prevent age-related macular degeneration (AMD), which is a common eye problem that can cause blindness in older adults. Lycopene’s role as an antioxidant and anti-inflammatory compound may help prevent AMD from developing and getting worse.

Helps Relieve Muscle Soreness:

Watermelon juice has some potential as a recovery beverage after exercise. Citrulline may be partially responsible for its effect of easing muscle soreness.

Good for Skin and Hair:

Two vitamins in watermelon — A and C — are important for skin and hair health. Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong. Vitamin A is also important for healthy skin since it helps create and repair skin cells. Without enough vitamin A, your skin can look dry and flaky. Both lycopene and beta-carotene may also help protect your skin from sunburn. We KNEW there was a special reason behind eating watermelon during the summer!

Awesome Avocados!

At Private Home Care, avocados hold a special place in our pantry because they are a great choice for older adults! In addition to many nutritional benefits, they are easy to eat, which is ideal for those who may have difficulties swallowing. Sometimes older adults have digestive issues due to medications, and the high levels of fiber found in avocados helps with healthy digestion.

Avocados also aid with weight gain for seniors and can be incorporated into many different types of foods, including salads, smoothies, on toast, and more! Avocados are a wonderfully versatile food, and can be used to savory or sweet dishes, or be eaten as is!

Avocados are a superfood and have many health benefits! More reasons why we love avocados:

Filled with nutrients:

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

Avocados also contain small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Avocados have more potassium than bananas! Potassium is important for supporting healthy blood pressure levels!

Plenty of good-for-you fats: The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil. Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.

Loaded with fiber: Avocados have higher levels of fiber, which benefits digestion and can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.

Lowers cholesterol: Eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.

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.

May help prevent cancer: Some test-tube studies have shown that nutrients in avocados may have benefits in preventing prostate cancer and lowering side effects of chemotherapy.

National Avocado Day

Yes! It is finally here – National Avocado Day!

In recent years avocados have become very popular – and for good reason. Not only are they creamy and delicious, but they are very healthy!

Did you know that avocados are not a vegetable, rather they are a fruit! Also, because it’s a fleshy fruit produced from a single ovary, an avocado is actually a berry! (And we do LOVE berries at Private Home Care!)

Although avocados may be a little higher in fat than most fruits, they are still a very healthy food! This is because it is the type of fat found in avocados matters. Avocados contain mostly ‘good’ fats, including monounsaturated and polyunsaturated fats. Avocados do have a small amount of saturated fat (the unhealthy fat), but the high level of fiber in the fruits in a way counterbalances that because fiber is known for lowering cholesterol. Because avocados are higher in fat, be sure to be aware of the portion size (meaning it may not be the best idea to consume 4 avocados a day).

P.S. Please note in the video how they are SAFELY cutting open avocados. Rest it on the cutting board and turn the avocado against the knife blade, then break open. Unfortunately, every year many people end up injuring themselves because they tried cutting open an avocado in their hand. Enjoy this delicious food safely!

Avocados and How They Benefit Your Health

July 31st is National Avocado Day! While guacamole is grand, don’t settle for just chips and dip on this food holiday. Since avocado is so versatile, clear the table for the entire meal. That includes everything from the appetizer to the dessert. On National Avocado Day, this tree frown fruit has them all covered!

Avocados are more than a staple food in the American diet and are proven to be a key ingredient in recipes for both inside and on the body! There are many health benefits that come from avocados as well. For one, avocados target insulin resistance with heart-healthy fats. They also fight Alzheimer’s with its Omega 3 fatty acids. Another one of the secret weapons in avocados are the high oleic acid content. This moisturizing fatty acid helps keep skin soft and hydrated but also supports the regeneration of damaged skin cells, reducing redness and irritation.

Avocados are packed with good fats and fiber that help you stay full longer. They are also a great source of vitamins.

Fats can be good and are part of a balanced diet. Monounsaturated and polyunsaturated fats, found in avocados, are often referred to as “good fats.” Avocado consumption has been linked to lower levels of bad (LDL) cholesterol. In fact, a fairly recent study suggests an avocado per day can keep bad cholesterol at bay for overweight and obese individuals.

High fiber diets have been lauded for lowering blood sugar, cutting cholesterol, and potentially preventing some kinds of cancer (i.e. colon cancer). The recommended daily intake of fiber is 25 grams a day for women and 35 grams for men, with most of us falling short of those goals. Avocado packs about 1 gram per tablespoon, with around 10 grams in an entire fruit.

This powerful combination of fat and fiber has another benefit: It helps you feel full longer. A 2013 study found that overweight adults who added half a fresh avocado to their lunch were less likely to feel hungry after eating.

In addition to healthy fats and dietary fiber, avocados are also filled with other goodies your body needs. Avocados are a great source of nutrients such as folate, magnesium, potassium, vitamins B2, B3, B5, and B6, as well as vitamin C.

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. A notable mention is guacamole, which is arguably the most famous use of avocados. And if you are craving something more sweet, feel free to try avocado ice cream!

Enjoy and avocado and try a new recipe. Enjoy the taste without worrying about the health consequences and celebrate National Avocado Day with us!