The Avocado - The Food of the Gods
The Banana - The Food of Monkeys
The avocado or the food of the GODS may be the perfect food. It has higher potassium at 486mg compared to a banana at 358mg. The high potassium in the avocado helps to maintain the alkaline design of the body fluids, especially the blood, without all the acidic sugar content at 12.23 grams for a banana and less than a gram of sugar for an avocado.
Each 100 grams of avocado has 2 grams of protein and 14.66 grams of Oleic fat that helps to reduce dietary and metabolic acid and thus reduces the need for LDL cholesterol. The big benefit of the avocado is the cancer preventing and reversing phytonutrients of Lutein and Zeazanathin at 271 ug compared to a banana which only has 22 ug. There is no question that the avocado is a superior alkalizing and health promoting food. I recommend eating at least 2 to 3 Haas avocados a day. And stay away from bananas - they are acidic and with the high sugar might make you act like a monkey!
To order your organically grown Haas avocados and Haas avocado oils go to: http://phmiracleliving.com/c-5-food.aspx
The nutritional facts for a raw avocado.
Nutrition Facts
Avocados Raw All Commercial Varieties
Serving Size 100g
Calories 160
% Daily Value*
Total Fat 14.66g 23%
Saturated Fat 2.126g 11%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 8.53g 3%
Dietary Fiber 6.7g 27%
Sugar 0.66g ~
Protein 2g ~
Vitamin A 3% • Vitamin C 17%
Calcium 1% • Iron 3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins %DV
Vitamin A 146IU 3%
Retinol equivalents 7μg ~
Retinol 0μg ~
Alpha-carotene 24μg ~
Beta-carotene 62μg ~
Beta-cryptoxanthin 28μg ~
Vitamin C 10mg 17%
Vitamin E 2.07mg 7%
Vitamin K 21μg 26%
Vitamin B12 0μg 0%
Thiamin 0.067mg 4%
Riboflavin 0.13mg 8%
Niacin 1.738mg 9%
Pantothenic acid 1.389mg 14%
Vitamin B6 0.257mg 13%
Folate 81μg 20%
Folic Acid 0μg ~
Food Folate 81μg ~
Dietary Folate Equivalents 81μg ~
Choline 14.2mg ~
Lycopene 0μg ~
Lutein+zeazanthin 271μg ~
Minerals %DV
Calcium 12mg 1%
Iron 0.55mg 3%
Magnesium 29mg 7%
Phosphorus 52mg 5%
Sodium 7mg 0%
Potassium 485mg 14%
Zinc 0.64mg 4%
Copper 0.19mg 10%
Manganese 0.142mg 7%
Selenium 0.4μg 1%
Water 73.23g ~
Ash 1.58g ~
Useful Stats
Percent of Daily Calorie Target
(2000 calories) 8%
Percent Water Composition 73.23%
Protein to Carb Ratio (g/g) 0.23g
Health Benefits of Avocados:
Supports Immune Function
Reduced Cancer Risk
Protection Against Heart Disease
Regulation of Blood Sugar and Insulin Dependence
Reduces acids and thus the progression of AIDS
Slowing Aging
DNA Repair and Protection
Alleviation of Cardiovascular Disease
Alleviation of Hypertension (High Blood Pressure)
Alzheimer's Protection
Osteoporosis Protection
Stroke Prevention
Reduced Risk of Type I and II Diabetes
Reduced Frequency of Migraine Headaches
Alleviation of Premenstrual Syndrome (PMS)
Antioxidant or Anti-acid Protection
Prevention of Epileptic Seizures
Prevention of Alopecia (Spot Baldness)
Avocados are high in monounsaturated "good for your heart" fats. Oleic acid in particular is known to reduce dietary and metabolic acids and thus lowering LDL cholesterol.
High in alkaline buffers of potassium and Oleic oil to help maintain the alkaline design of the blood, tissues, organs and glands.
The nutritional facts for a raw banana.
Nutrition Facts
Bananas Raw
Serving Size 100g
Calories 89
% Daily Value*
Total Fat 0.33g 1%
Saturated Fat 0.112g 1%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 22.84g 8%
Dietary Fiber 2.6g 10%
Sugar 12.23g ~
Protein 1.09g ~
Vitamin A 1% • Vitamin C 15%
Calcium 1% • Iron 1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins %DV
Vitamin A 64IU 1%
Retinol equivalents 3μg ~
Retinol 0μg ~
Alpha-carotene 25μg ~
Beta-carotene 26μg ~
Beta-cryptoxanthin 0μg ~
Vitamin C 8.7mg 15%
Vitamin E 0.1mg 0%
Vitamin K 0.5μg 1%
Vitamin B12 0μg 0%
Thiamin 0.031mg 2%
Riboflavin 0.073mg 4%
Niacin 0.665mg 3%
Pantothenic acid 0.334mg 3%
Vitamin B6 0.367mg 18%
Folate 20μg 5%
Folic Acid 0μg ~
Food Folate 20μg ~
Dietary Folate Equivalents 20μg ~
Choline 9.8mg ~
Lycopene 0μg ~
Lutein+zeazanthin 22μg ~
Minerals %DV
Calcium 5mg 1%
Iron 0.26mg 1%
Magnesium 27mg 7%
Phosphorus 22mg 2%
Sodium 1mg 0%
Potassium 358mg 10%
Zinc 0.15mg 1%
Copper 0.078mg 4%
Manganese 0.27mg 14%
Selenium 1μg 1%
Water 74.91g ~
Ash 0.82g ~
Useful Stats
Percent of Daily Calorie Target
(2000 calories) 4.45%
Percent Water Composition 74.91%
Protein to Carb Ratio (g/g) 0.05g
Because of the high acid levels or sugar levels that increases tissue acidosis and the low fat levels that would help to reduce tissue acidosis I do not recommend eating bananas. The banana is high in potassium at 358 mgs. but is negated by the high sugar content causing a loss all of its alkalizing potential and making it a highly acidic fruit. The banana is NOT a Superfood and is acidifying to the blood and tissues. Its lutein content is only 22 ug compared to the Avocado at 271 ug.
To order your organically grown Haas avocados and Haas avocado oils go to: http://phmiracleliving.com/c-5-food.aspx
References
Office Of Dietary Supplements Fact Sheet: Folate
Doshi SN, McDowell IF, Moat SJ, Payne N, Durrant HJ, Lewis MJ, Goodfellos J. Folic acid improves endothelial function in coronary artery disease via mechanisms largely independent of homocysteine. Circulation. 2002;105:22-6.
Doshi SN, McDowell IFW, Moat SJ, Lang D, Newcombe RG, Kredean MB, Lewis MJ, Goodfellow J. Folate improves endothelial function in coronary artery disease. Arterioscler Thromb Vasc Biol 2001;21:1196-1202.
Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med 2001;161:695-700.
Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.
Freudenheim JL, Grahm S, Marshall JR, Haughey BP, Cholewinski S, Wilkinson G. Folate intake and carcinogenesis of the colon and rectum. Int J Epidemiol 1991;20:368-74.
Giovannucci E, Stampfer MJ, Colditz GA, Hunter DJ, Fuchs C, Rosner BA, Speizer FE, Willett WC. Multivitamin use, folate, and colon cancer in women in the Nurses' Health Study. Ann Intern Med 1998;129:517-24.
A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)
Corradaa MM, Kawasab CH, Hallfrischc J, Mullerd D, Brookmeyere R. Reduced risk of Alzheimer?s disease with high folate intake: The Baltimore Longitudinal Study of Aging. Alzheimer's and Dementia Volume 1, Issue 1, Pages 11-18 (July 2005).
Wang HX, Wahlin Å, Basun H, Fastbom J, Winblad B, Fratiglioni L. Vitamin B12 and folate in relation to the development of Alzheimer?s disease. Neurology May 8, 2001 vol. 56 no. 9 1188-1194.
Office Of Dietary Supplements Fact Sheet
Appel LJ. Nonpharmacologic therapies that reduce blood pressure: A fresh perspective. Clin Cardiol 1999;22:1111-5.
Simopoulos AP. The nutritional aspects of hypertension. Compr Ther 1999;25:95-100.
Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med 1997;336:1117-24.
Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
Paolisso G, Sgambato S, Gambardella A, Pizza G, Tesauro P, Varricchio H, D'Onofrio F. Daily magnesium supplements improve glucose handling in elderly subjects. Am J Clin Nutr 1992;55:1161-7.
Altura BM and Altura BT. Magnesium and cardiovascular biology: An important link between cardiovascular risk factors and atherogenesis. Cell Mol Biol Res 1995;41:347-59.
Ford ES. Serum magnesium and ischaemic heart disease: Findings from a national sample of US adults. Intl J of Epidem 1999;28:645-51.
Liao F, Folsom A, Brancati F. Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. Am Heart J 1998;136:480-90.
Ascherio A, Rimm EB, Hernan MA, Giovannucci EL, Kawachi I, Stampfer MJ, Willett WC. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation 1998;98:1198-204.
Elisaf M, Milionis H, Siamopoulos K. Hypomagnesemic hypokalemia and hypocalcemia: Clinical and laboratory characteristics. Mineral Electrolyte Metab 1997;23:105-12.
Xing JH and Soffer EE. Adverse effects of laxatives. Dis Colon Rectum 2001;44:1201-9.
Mauskop A, Altura BM. Role of magnesium in the pathogenesis and treatment of migraines. Clin Neurosci. 1998;5(1):24-27.
Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257-263.
Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the prophylaxis of migraine--a double-blind placebo-controlled study. Cephalalgia. 1996;16(6):436-440.
Wang F, Van Den Eeden SK, Ackerson LM, Salk SE, Reince RH, Elin RJ. Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double-blind, placebo-controlled trial. Headache. 2003;43(6):601-610.
Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. J Am Coll Nutr. 2000;19(1):3-12.
Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58.
Rude KR. Magnesium metabolism and deficiency. Endocrinol Metab Clin North Am 1993;22:377-95.
Kelepouris E and Agus ZS. Hypomagnesemia: Renal magnesium handling. Semin Nephrol 1998;18:58-73.
Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics. Cardiology 1994;84 Suppl 2:48-56.
Kobrin SM and Goldfarb S. Magnesium Deficiency. Semin Nephrol 1990;10:525-35.
Lajer H and Daugaard G. Cisplatin and hypomagnesemia. Ca Treat Rev 1999;25:47-58.
Tosiello L. Hypomagnesemia and diabetes mellitus. A review of clinical implications. Arch Intern Med 1996;156:1143-8.
Paolisso G, Scheen A, D'Onofrio F, Lefebvre P. Magnesium and glucose homeostasis. Diabetologia 1990;33:511-4.
Elisaf M, Bairaktari E, Kalaitzidis R, Siamopoulos K. Hypomagnesemia in alcoholic patients. Alcohol Clin Exp Res 1998;22:244-6.
Abbott L, Nadler J, Rude RK. Magnesium deficiency in alcoholism: Possible contribution to osteoporosis and cardiovascular disease in alcoholics. Alcohol Clin Exp Res 1994;18:1076-82.
Rude RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-247.
Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249.
Schwartz R, Walker G, Linz MD, MacKellar I. Metabolic responses of adolescent boys to two levels of dietary magnesium and protein. I. Magnesium and nitrogen retention. Am J Clin Nutr. 1973;26(5):510-518.
Shils ME. Magnesium. In Modern Nutrition in Health and Disease, 9th Edition. (edited by Shils, ME, Olson, JA, Shike, M, and Ross, AC.) New York: Lippincott Williams and Wilkins, 1999, p. 169-92.
Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr. 1994;13(5):479-484.
Torsten Bohn, Lena Davidsson*, Thomas Walczyk and Richard F. Hurrel Fractional magnesium absorption is signi?cantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content. Laboratory for Human Nutrition, Institute of Food Science and Nutrition, Swiss Federal Institute of Technology, Zurich, Switzerland (Received 27 May 2003 – Revised 7 November 2003 – Accepted 28 November 2003
FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs)
Leach RM, Harris ED. Manganese. In: O'Dell BL, Sunde RA, eds. Handbook of nutritionally essential minerals. New York: Marcel Dekker, Inc; 1997:335-355.
Freeland-Graves J, Llanes C. Models to study manganese deficiency. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994.
Reginster JY, Strause LG, Saltman P, Franchimont P. Trace elements and postmenopausal osteoporosis: a preliminary study of decreased serum manganese. Med Sci Res. 1988;16:337-338.
Odabasi E, Turan M, Aydin A, Akay C, Kutlu M. Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis? Ann Acad Med Singapore. 2008;37(7):564-567.
Keen CL, Zidenberg-Cherr S. Manganese. In: Ziegler EE, Filer LJ, eds. Present Knowledge in Nutrition. 7th ed. Washington D.C.: ILSI Press; 1996:334-343.
Carl GF, Gallagher BB. Manganese and epilepsy. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994:133-157.
Blaurock-Busch, E. Wichtige Nahrstoffe fur Gesunde Haut und Haare, Kosmetik Internat. 3/87.
Collipp, P.J., et al. Manganese in infant formulas and learning disability. Ann. Nutr. Metab. 27(6):488-494, 1983.
"Guidelines for Niacin Therapy For the Treatment of Elevated Lipoprotein a (Lpa)". Rush Hemophilia & Thrombophilia Center. August 15, 2002, Revised July 27, 2005. Retrieved 20 November 2009. "facial flushing is a common side effect of niacin therapy that usually subsides after several weeks of consistent niacin use"
Katzung, Bertram G. (2006). Basic and clinical pharmacology. New York: McGraw-Hill Medical Publishing Division. ISBN 0071451536.
Greenbaum CJ, Kahn SE, Palmer JP. Nicotinamide's effects on glucose metabolism in subjects at risk for IDDM. Diabetes. 1996;45(11):1631-1634.
Lampeter EF, Klinghammer A, Scherbaum WA, et al. The Deutsche Nicotinamide Intervention Study: an attempt to prevent type 1 diabetes. DENIS Group. Diabetes. 1998;47(6):980-984.
Hageman GJ, Stierum RH. Niacin, poly(ADP-ribose) polymerase-1 and genomic stability. Mutat Res. 2001;475(1-2):45-56.
Jacobson EL, Shieh WM, Huang AC. Mapping the role of NAD metabolism in prevention and treatment of carcinogenesis. Mol Cell Biochem. 1999;193(1-2):69-74.
Weitberg AB. Effect of nicotinic acid supplementation in vivo on oxygen radical-induced genetic damage in human lymphocytes. Mutat Res. 1989;216(4):197-201.
Tang AM, Graham NM, Saah AJ. Effects of micronutrient intake on survival in human immunodeficiency virus type 1 infection. Am J Epidemiol. 1996;143(12):1244-1256.
Brown RR, Ozaki Y, Datta SP, Borden EC, Sondel PM, Malone DG. Implications of interferon-induced tryptophan catabolism in cancer, auto-immune diseases and AIDS. Adv Exp Med Biol. 1991;294:425-435.
Murray MF, Langan M, MacGregor RR. Increased plasma tryptophan in HIV-infected patients treated with pharmacologic doses of nicotinamide. Nutrition. 2001;17(7-8):654-656.
Office of Dietary Supplements Fact Sheet: Vitamin B6
New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
http://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html
Shearer MJ. The roles of vitamins D and K in bone health and osteoporosis prevention. Proc Nutr Soc. 1997;56(3):915-937.
Booth SL. Skeletal functions of vitamin K-dependent proteins: not just for clotting anymore. Nutr Rev. 1997;55(7):282-284.
Suttie JW. Vitamin K. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:412-425.
Allison (2001). The possible role of vitamin K deficiency in the pathogenesis of Alzheimer's disease and in augmenting brain damage associated with cardiovascular disease. Medical hypotheses 57 (2): 151?5. doi:10.1054/mehy.2001.1307. PMID 11461163.
ODS Fact Sheet on Coumadin -http://ods.od.nih.gov/pubs/factsheets/coumadin1.pdf
Office of Dietary Suppliments Face Sheet: Vitamin C
Gokce N, Keaney JF, Jr., Frei B, et al. Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease. Circulation. 1999;99(25):3234-3240.
Audera, C (2001). "Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
Hemilä, Harri; Chalker, Elizabeth; Douglas, Bob; Hemilä, Harri (2007). "Vitamin C for preventing and treating the common cold". Cochrane database of systematic reviews (Online) (3): CD000980
Fleming DJ, Tucker KL, Jacques PF, Dallal GE, Wilson PW, Wood RJ (December 2002). "Dietary factors associated with the risk of high iron stores in the elderly Framingham Heart Study cohort". The American Journal of Clinical Nutrition 76 (6): 1375?84.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55.
Hoffman FA. Micronutrient requirements of cancer patients. Cancer. 1985;55 (1 Suppl):295-300.
Deicher R, Hörl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.
The avocado or the food of the GODS may be the perfect food. It has higher potassium at 486mg compared to a banana at 358mg. The high potassium in the avocado helps to maintain the alkaline design of the body fluids, especially the blood, without all the acidic sugar content at 12.23 grams for a banana and less than a gram of sugar for an avocado.
Each 100 grams of avocado has 2 grams of protein and 14.66 grams of Oleic fat that helps to reduce dietary and metabolic acid and thus reduces the need for LDL cholesterol. The big benefit of the avocado is the cancer preventing and reversing phytonutrients of Lutein and Zeazanathin at 271 ug compared to a banana which only has 22 ug. There is no question that the avocado is a superior alkalizing and health promoting food. I recommend eating at least 2 to 3 Haas avocados a day. And stay away from bananas - they are acidic and with the high sugar might make you act like a monkey!
To order your organically grown Haas avocados and Haas avocado oils go to: http://phmiracleliving.com/c-5-food.aspx
The nutritional facts for a raw avocado.
Nutrition Facts
Avocados Raw All Commercial Varieties
Serving Size 100g
Calories 160
% Daily Value*
Total Fat 14.66g 23%
Saturated Fat 2.126g 11%
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 8.53g 3%
Dietary Fiber 6.7g 27%
Sugar 0.66g ~
Protein 2g ~
Vitamin A 3% • Vitamin C 17%
Calcium 1% • Iron 3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins %DV
Vitamin A 146IU 3%
Retinol equivalents 7μg ~
Retinol 0μg ~
Alpha-carotene 24μg ~
Beta-carotene 62μg ~
Beta-cryptoxanthin 28μg ~
Vitamin C 10mg 17%
Vitamin E 2.07mg 7%
Vitamin K 21μg 26%
Vitamin B12 0μg 0%
Thiamin 0.067mg 4%
Riboflavin 0.13mg 8%
Niacin 1.738mg 9%
Pantothenic acid 1.389mg 14%
Vitamin B6 0.257mg 13%
Folate 81μg 20%
Folic Acid 0μg ~
Food Folate 81μg ~
Dietary Folate Equivalents 81μg ~
Choline 14.2mg ~
Lycopene 0μg ~
Lutein+zeazanthin 271μg ~
Minerals %DV
Calcium 12mg 1%
Iron 0.55mg 3%
Magnesium 29mg 7%
Phosphorus 52mg 5%
Sodium 7mg 0%
Potassium 485mg 14%
Zinc 0.64mg 4%
Copper 0.19mg 10%
Manganese 0.142mg 7%
Selenium 0.4μg 1%
Water 73.23g ~
Ash 1.58g ~
Useful Stats
Percent of Daily Calorie Target
(2000 calories) 8%
Percent Water Composition 73.23%
Protein to Carb Ratio (g/g) 0.23g
Health Benefits of Avocados:
Supports Immune Function
Reduced Cancer Risk
Protection Against Heart Disease
Regulation of Blood Sugar and Insulin Dependence
Reduces acids and thus the progression of AIDS
Slowing Aging
DNA Repair and Protection
Alleviation of Cardiovascular Disease
Alleviation of Hypertension (High Blood Pressure)
Alzheimer's Protection
Osteoporosis Protection
Stroke Prevention
Reduced Risk of Type I and II Diabetes
Reduced Frequency of Migraine Headaches
Alleviation of Premenstrual Syndrome (PMS)
Antioxidant or Anti-acid Protection
Prevention of Epileptic Seizures
Prevention of Alopecia (Spot Baldness)
Avocados are high in monounsaturated "good for your heart" fats. Oleic acid in particular is known to reduce dietary and metabolic acids and thus lowering LDL cholesterol.
High in alkaline buffers of potassium and Oleic oil to help maintain the alkaline design of the blood, tissues, organs and glands.
The nutritional facts for a raw banana.
Nutrition Facts
Bananas Raw
Serving Size 100g
Calories 89
% Daily Value*
Total Fat 0.33g 1%
Saturated Fat 0.112g 1%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 22.84g 8%
Dietary Fiber 2.6g 10%
Sugar 12.23g ~
Protein 1.09g ~
Vitamin A 1% • Vitamin C 15%
Calcium 1% • Iron 1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins %DV
Vitamin A 64IU 1%
Retinol equivalents 3μg ~
Retinol 0μg ~
Alpha-carotene 25μg ~
Beta-carotene 26μg ~
Beta-cryptoxanthin 0μg ~
Vitamin C 8.7mg 15%
Vitamin E 0.1mg 0%
Vitamin K 0.5μg 1%
Vitamin B12 0μg 0%
Thiamin 0.031mg 2%
Riboflavin 0.073mg 4%
Niacin 0.665mg 3%
Pantothenic acid 0.334mg 3%
Vitamin B6 0.367mg 18%
Folate 20μg 5%
Folic Acid 0μg ~
Food Folate 20μg ~
Dietary Folate Equivalents 20μg ~
Choline 9.8mg ~
Lycopene 0μg ~
Lutein+zeazanthin 22μg ~
Minerals %DV
Calcium 5mg 1%
Iron 0.26mg 1%
Magnesium 27mg 7%
Phosphorus 22mg 2%
Sodium 1mg 0%
Potassium 358mg 10%
Zinc 0.15mg 1%
Copper 0.078mg 4%
Manganese 0.27mg 14%
Selenium 1μg 1%
Water 74.91g ~
Ash 0.82g ~
Useful Stats
Percent of Daily Calorie Target
(2000 calories) 4.45%
Percent Water Composition 74.91%
Protein to Carb Ratio (g/g) 0.05g
Because of the high acid levels or sugar levels that increases tissue acidosis and the low fat levels that would help to reduce tissue acidosis I do not recommend eating bananas. The banana is high in potassium at 358 mgs. but is negated by the high sugar content causing a loss all of its alkalizing potential and making it a highly acidic fruit. The banana is NOT a Superfood and is acidifying to the blood and tissues. Its lutein content is only 22 ug compared to the Avocado at 271 ug.
To order your organically grown Haas avocados and Haas avocado oils go to: http://phmiracleliving.com/c-5-food.aspx
References
Office Of Dietary Supplements Fact Sheet: Folate
Doshi SN, McDowell IF, Moat SJ, Payne N, Durrant HJ, Lewis MJ, Goodfellos J. Folic acid improves endothelial function in coronary artery disease via mechanisms largely independent of homocysteine. Circulation. 2002;105:22-6.
Doshi SN, McDowell IFW, Moat SJ, Lang D, Newcombe RG, Kredean MB, Lewis MJ, Goodfellow J. Folate improves endothelial function in coronary artery disease. Arterioscler Thromb Vasc Biol 2001;21:1196-1202.
Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med 2001;161:695-700.
Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.
Freudenheim JL, Grahm S, Marshall JR, Haughey BP, Cholewinski S, Wilkinson G. Folate intake and carcinogenesis of the colon and rectum. Int J Epidemiol 1991;20:368-74.
Giovannucci E, Stampfer MJ, Colditz GA, Hunter DJ, Fuchs C, Rosner BA, Speizer FE, Willett WC. Multivitamin use, folate, and colon cancer in women in the Nurses' Health Study. Ann Intern Med 1998;129:517-24.
A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)
Corradaa MM, Kawasab CH, Hallfrischc J, Mullerd D, Brookmeyere R. Reduced risk of Alzheimer?s disease with high folate intake: The Baltimore Longitudinal Study of Aging. Alzheimer's and Dementia Volume 1, Issue 1, Pages 11-18 (July 2005).
Wang HX, Wahlin Å, Basun H, Fastbom J, Winblad B, Fratiglioni L. Vitamin B12 and folate in relation to the development of Alzheimer?s disease. Neurology May 8, 2001 vol. 56 no. 9 1188-1194.
Office Of Dietary Supplements Fact Sheet
Appel LJ. Nonpharmacologic therapies that reduce blood pressure: A fresh perspective. Clin Cardiol 1999;22:1111-5.
Simopoulos AP. The nutritional aspects of hypertension. Compr Ther 1999;25:95-100.
Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med 1997;336:1117-24.
Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
Paolisso G, Sgambato S, Gambardella A, Pizza G, Tesauro P, Varricchio H, D'Onofrio F. Daily magnesium supplements improve glucose handling in elderly subjects. Am J Clin Nutr 1992;55:1161-7.
Altura BM and Altura BT. Magnesium and cardiovascular biology: An important link between cardiovascular risk factors and atherogenesis. Cell Mol Biol Res 1995;41:347-59.
Ford ES. Serum magnesium and ischaemic heart disease: Findings from a national sample of US adults. Intl J of Epidem 1999;28:645-51.
Liao F, Folsom A, Brancati F. Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. Am Heart J 1998;136:480-90.
Ascherio A, Rimm EB, Hernan MA, Giovannucci EL, Kawachi I, Stampfer MJ, Willett WC. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation 1998;98:1198-204.
Elisaf M, Milionis H, Siamopoulos K. Hypomagnesemic hypokalemia and hypocalcemia: Clinical and laboratory characteristics. Mineral Electrolyte Metab 1997;23:105-12.
Xing JH and Soffer EE. Adverse effects of laxatives. Dis Colon Rectum 2001;44:1201-9.
Mauskop A, Altura BM. Role of magnesium in the pathogenesis and treatment of migraines. Clin Neurosci. 1998;5(1):24-27.
Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257-263.
Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the prophylaxis of migraine--a double-blind placebo-controlled study. Cephalalgia. 1996;16(6):436-440.
Wang F, Van Den Eeden SK, Ackerson LM, Salk SE, Reince RH, Elin RJ. Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double-blind, placebo-controlled trial. Headache. 2003;43(6):601-610.
Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. J Am Coll Nutr. 2000;19(1):3-12.
Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58.
Rude KR. Magnesium metabolism and deficiency. Endocrinol Metab Clin North Am 1993;22:377-95.
Kelepouris E and Agus ZS. Hypomagnesemia: Renal magnesium handling. Semin Nephrol 1998;18:58-73.
Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics. Cardiology 1994;84 Suppl 2:48-56.
Kobrin SM and Goldfarb S. Magnesium Deficiency. Semin Nephrol 1990;10:525-35.
Lajer H and Daugaard G. Cisplatin and hypomagnesemia. Ca Treat Rev 1999;25:47-58.
Tosiello L. Hypomagnesemia and diabetes mellitus. A review of clinical implications. Arch Intern Med 1996;156:1143-8.
Paolisso G, Scheen A, D'Onofrio F, Lefebvre P. Magnesium and glucose homeostasis. Diabetologia 1990;33:511-4.
Elisaf M, Bairaktari E, Kalaitzidis R, Siamopoulos K. Hypomagnesemia in alcoholic patients. Alcohol Clin Exp Res 1998;22:244-6.
Abbott L, Nadler J, Rude RK. Magnesium deficiency in alcoholism: Possible contribution to osteoporosis and cardiovascular disease in alcoholics. Alcohol Clin Exp Res 1994;18:1076-82.
Rude RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-247.
Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249.
Schwartz R, Walker G, Linz MD, MacKellar I. Metabolic responses of adolescent boys to two levels of dietary magnesium and protein. I. Magnesium and nitrogen retention. Am J Clin Nutr. 1973;26(5):510-518.
Shils ME. Magnesium. In Modern Nutrition in Health and Disease, 9th Edition. (edited by Shils, ME, Olson, JA, Shike, M, and Ross, AC.) New York: Lippincott Williams and Wilkins, 1999, p. 169-92.
Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr. 1994;13(5):479-484.
Torsten Bohn, Lena Davidsson*, Thomas Walczyk and Richard F. Hurrel Fractional magnesium absorption is signi?cantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content. Laboratory for Human Nutrition, Institute of Food Science and Nutrition, Swiss Federal Institute of Technology, Zurich, Switzerland (Received 27 May 2003 – Revised 7 November 2003 – Accepted 28 November 2003
FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs)
Leach RM, Harris ED. Manganese. In: O'Dell BL, Sunde RA, eds. Handbook of nutritionally essential minerals. New York: Marcel Dekker, Inc; 1997:335-355.
Freeland-Graves J, Llanes C. Models to study manganese deficiency. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994.
Reginster JY, Strause LG, Saltman P, Franchimont P. Trace elements and postmenopausal osteoporosis: a preliminary study of decreased serum manganese. Med Sci Res. 1988;16:337-338.
Odabasi E, Turan M, Aydin A, Akay C, Kutlu M. Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis? Ann Acad Med Singapore. 2008;37(7):564-567.
Keen CL, Zidenberg-Cherr S. Manganese. In: Ziegler EE, Filer LJ, eds. Present Knowledge in Nutrition. 7th ed. Washington D.C.: ILSI Press; 1996:334-343.
Carl GF, Gallagher BB. Manganese and epilepsy. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994:133-157.
Blaurock-Busch, E. Wichtige Nahrstoffe fur Gesunde Haut und Haare, Kosmetik Internat. 3/87.
Collipp, P.J., et al. Manganese in infant formulas and learning disability. Ann. Nutr. Metab. 27(6):488-494, 1983.
"Guidelines for Niacin Therapy For the Treatment of Elevated Lipoprotein a (Lpa)". Rush Hemophilia & Thrombophilia Center. August 15, 2002, Revised July 27, 2005. Retrieved 20 November 2009. "facial flushing is a common side effect of niacin therapy that usually subsides after several weeks of consistent niacin use"
Katzung, Bertram G. (2006). Basic and clinical pharmacology. New York: McGraw-Hill Medical Publishing Division. ISBN 0071451536.
Greenbaum CJ, Kahn SE, Palmer JP. Nicotinamide's effects on glucose metabolism in subjects at risk for IDDM. Diabetes. 1996;45(11):1631-1634.
Lampeter EF, Klinghammer A, Scherbaum WA, et al. The Deutsche Nicotinamide Intervention Study: an attempt to prevent type 1 diabetes. DENIS Group. Diabetes. 1998;47(6):980-984.
Hageman GJ, Stierum RH. Niacin, poly(ADP-ribose) polymerase-1 and genomic stability. Mutat Res. 2001;475(1-2):45-56.
Jacobson EL, Shieh WM, Huang AC. Mapping the role of NAD metabolism in prevention and treatment of carcinogenesis. Mol Cell Biochem. 1999;193(1-2):69-74.
Weitberg AB. Effect of nicotinic acid supplementation in vivo on oxygen radical-induced genetic damage in human lymphocytes. Mutat Res. 1989;216(4):197-201.
Tang AM, Graham NM, Saah AJ. Effects of micronutrient intake on survival in human immunodeficiency virus type 1 infection. Am J Epidemiol. 1996;143(12):1244-1256.
Brown RR, Ozaki Y, Datta SP, Borden EC, Sondel PM, Malone DG. Implications of interferon-induced tryptophan catabolism in cancer, auto-immune diseases and AIDS. Adv Exp Med Biol. 1991;294:425-435.
Murray MF, Langan M, MacGregor RR. Increased plasma tryptophan in HIV-infected patients treated with pharmacologic doses of nicotinamide. Nutrition. 2001;17(7-8):654-656.
Office of Dietary Supplements Fact Sheet: Vitamin B6
New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
http://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html
Shearer MJ. The roles of vitamins D and K in bone health and osteoporosis prevention. Proc Nutr Soc. 1997;56(3):915-937.
Booth SL. Skeletal functions of vitamin K-dependent proteins: not just for clotting anymore. Nutr Rev. 1997;55(7):282-284.
Suttie JW. Vitamin K. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:412-425.
Allison (2001). The possible role of vitamin K deficiency in the pathogenesis of Alzheimer's disease and in augmenting brain damage associated with cardiovascular disease. Medical hypotheses 57 (2): 151?5. doi:10.1054/mehy.2001.1307. PMID 11461163.
ODS Fact Sheet on Coumadin -http://ods.od.nih.gov/pubs/factsheets/coumadin1.pdf
Office of Dietary Suppliments Face Sheet: Vitamin C
Gokce N, Keaney JF, Jr., Frei B, et al. Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease. Circulation. 1999;99(25):3234-3240.
Audera, C (2001). "Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
Hemilä, Harri; Chalker, Elizabeth; Douglas, Bob; Hemilä, Harri (2007). "Vitamin C for preventing and treating the common cold". Cochrane database of systematic reviews (Online) (3): CD000980
Fleming DJ, Tucker KL, Jacques PF, Dallal GE, Wilson PW, Wood RJ (December 2002). "Dietary factors associated with the risk of high iron stores in the elderly Framingham Heart Study cohort". The American Journal of Clinical Nutrition 76 (6): 1375?84.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55.
Hoffman FA. Micronutrient requirements of cancer patients. Cancer. 1985;55 (1 Suppl):295-300.
Deicher R, Hörl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.
