Did you know that avocados have more potassium than bananas? A 100g serving of this tropical fruit contains 14 percent of the recommended dietary allowance (RDA) potassium, which is only 10 percent in bananas.[1] High potassium intake reduces blood pressure, a major risk factor for kidney failure, stroke and heart attack.[2]

Commonly used in foods like guacamole, avocados are the fruits of the avocado tree (Persea americana).[3] They have a high fiber content (79 percent) and are rich in vitamin K, B-vitamins, copper, vitamin E and vitamin C. Their high folate content, which helps in cell functioning and tissue growth, makes them a must-have food for pregnant women.[4] They can also reduce triglycerides and LDL (bad) cholesterol, and increase HDL (good) cholesterol.[5]

Avocados & Arthritis

Arthritis is characterized by progressive deterioration of the joint cartilage. Supplements made from avocado oil can reduce symptoms of arthritis such as swelling, redness, and joint stiffness.[6,7,8,9,,10] Avocados have anti-inflammatory properties that help repair the cartilage present between joints.

How To Take It



Eat two to three servings of avocados everyday to find relief from arthritis pain.

Alternatively, take 1tsp of avocado oil and apply it directly to the joints twice daily to reduce swelling and arthritis pain.

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References:

1. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2 Self Nutrition Data (Last accessed on 10 July 2015)

2. Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic

review and meta-analyses. BMJ. 2013 Apr 3;346:f1378. doi: 10.1136/bmj.f1378. Review. PubMed PMID: 23558164.

3. Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759.

4. Fekete K, Berti C, Trovato M, Lohner S, Dullemeijer C, Souverein OW, Cetin I, Decsi T. Effect of folate intake on health outcomes in pregnancy: a systematic

review and meta-analysis on birth weight, placental weight and length of gestation. Nutr J. 2012 Sep 19;11:75. doi: 10.1186/1475-2891-11-75. Review. PubMed PMID: 22992251; PubMed Central PMCID: PMC3499376.

5. Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic

review and meta-analyses. BMJ. 2013 Apr 3;346:f1378. doi: 10.1136/bmj.f1378. Review. PubMed PMID: 23558164.

6. Dinubile NA. A potential role for avocado- and soybean-based nutritional supplements in the management of osteoarthritis: a review. Phys Sportsmed. 2010

Jun;38(2):71-81. doi: 10.3810/psm.2010.06.1785. Erratum in: Phys Sportsmed. 2010 Oct;38(3):128. PubMed PMID: 20631466.

7. Christensen R, Bartels EM, Astrup A, Bliddal H. Symptomatic efficacy of avocado-soybean unsaponifiables (ASU) in osteoarthritis (OA) patients: a meta-analysis of randomized controlled trials. Osteoarthritis Cartilage. 2008 Apr;16(4):399-408. Epub 2007 Nov 26. Review. PubMed PMID: 18042410.

8. Lippiello L, Nardo JV, Harlan R, Chiou T. Metabolic effects of avocado/soy unsaponifiables on articular chondrocytes. Evid Based Complement Alternat Med.

2008 Jun;5(2):191-7. doi: 10.1093/ecam/nem132. PubMed PMID: 18604259; PubMed Central PMCID: PMC2396479.

9. Ragle RL, Sawitzke AD. Nutraceuticals in the management of osteoarthritis : a critical review. Drugs Aging. 2012 Sep;29(9):717-31. Review. PubMed PMID:

23018608.

10. Blotman F, Maheu E, Wulwik A, Caspard H, Lopez A. Efficacy and safety of avocado/soybean unsaponifiables in the treatment of symptomatic osteoarthritis of

the knee and hip. A prospective, multicenter, three-month, randomized, double-blind, placebo-controlled trial. Rev Rhum Engl Ed. 1997 Dec;64(12):825-34.

PubMed PMID: 9476272.