Avocados & Almonds As Super Foods

A superfood is a food that is extremely healthy, containing a large variety of vitamins and minerals or health boosting elements. These are the foods that when eaten in abundance can lower your risk of developing certain chronic diseases. At the forefront of the list of superfoods lie avocados and almonds. These are two natural, whole foods that contain antioxidant rich vitamins, heart healthy fats and disease fighting fiber.

Vitamin E

Vitamin E is an antioxidant vitamin that helps to neutralize free radical cells inside the body. Free radicals occur as a product of normal bodily functions and may be harmless in low numbers. However, excessive free radicals can cause damage and result in chronic disease. Vitamin E fights free radicals, decreases inflammation and increases immune system functioning. According to the National Institutes of Health, vitamin E's action on the body may reduce heart disease and cancer. Antioxidants work to control oxidized LDL, a main component of atherosclerosis. Vitamin E's antioxidants destroy damaged cells and keep them from proliferating which may reduce your risk of cancer. One cup of almonds contains about 19 mg of vitamin E. One avocado provides 4 mg of vitamin E. Adults should strive to eat 15 mg of vitamin E each day.

Vitamin C

Avocados contain about 20 g of vitamin C per fruit. Vitamin C is another vitamin that is known for its antioxidant properties. Vitamin C aids in the absorption of iron, which can help prevent anemia. In addition, it is a vital component to collagen, which helps your body heal from injury. Its antioxidative properties may also protect against the development of coronary heart disease, but only when it is eaten in the diet and not from supplementation. Certain cancers can be prevented with adequate intake of vitamin C, such as lung, breast and colon cancers. In fact, according to the National Institutes of Health, high intake of vitamin C might even work to reduce tumor size and growth. Adult men need 90 mg of vitamin C per day while adult women need 75 mg per day.

Omega Fatty Acids

Your body requires three different omega fatty acids: 3, 6 and 9. Both avocados and almonds provide you with all three fatty acids. Fatty acids protect your heart and your brain. Omega-3 and 6 fatty acids can reduce heart disease by helping to control cholesterol, blood pressure and inflammation. They also work to increase the functioning of your brain, improving memory and cognition. Omega-9 fatty acids play a special role for your body. These fatty acids make the communication between your nerve cells run more efficiently and effectively.

Fiber

Fiber is another important nutrient provided by the almond and avocado. A half cup serving of almonds gives you 9 g of fiber and one avocado provides 13.5 g of fiber. Recommended intakes for fiber fall between 20 to 30 g per day. Regular fiber intake can help everything from your heart to your colon, according to MayoClinic.com. Fiber improves heart health by reducing cholesterol and controlling blood glucose levels. Fiber can help you control your weight by filling you up faster and reducing overeating. It also improves your digestive health, keeping your intestines strong and your colon clean.