Avocado Stuffed Yams and The main Ingredients Health Benefits

Home of Kyle J. Norton for The Better of Living & Living Health I. The recipe
By: SQUEAKYLYNN, posted in All Recipes.com (Source)

Original Recipe Yield 4 servings

Ingredients

Nutritional Information Amount Per Serving Calories: 703 | Total Fat: 40.2g | Cholesterol: 36mgFor More healthy food recipes visit
II. The Main Ingredients Health Benefits
II.A. Yam
Yam is the genus Dioscorea belongs to the family Dioscoreaceae. It has a long and cylindrical shape with rough and scaly exterior skin. It can be stored up to six months in open air, which makes them a valuable resource when foods are scarce.

Nutrients
1. Carbohydrate
2. Protein
3. Fiber
4. Vitamin B1
5. Vitamin B3
6. Vitamin B6
7. Folate
8. Vitamin C
9. Vitamin E
10. Vitamin K
11. Potassium
12. Manganese
13. Calcium
14. Magnesium
15. Phosphorus
16. Selenium
17. Zinc
18. Copper
19. Iron
20. Etc.

Health benefits
A. Health benefits according to studies
1. Hyperlipidemia and oxidative stress
In the investigation of Dioscoreae Nipponicae Rhizoma and its effect against cardiovascular diseases found that this was the first time to reveal the anti-hyperlipidemic and anti-oxidative effects of trillin. These results would be important in developing food supplements for health improvements and therapeutic drugs against hyperlipidemia and cardiovascular diseases in future, according to “Trillin, a steroidal saponin isolated from the rhizomes of Dioscorea nipponica, exerts protective effects against hyperlipidemia and oxidative stress” by Wang T, Choi RC, Li J, Bi CW, Ran W, Chen X, Dong TT, Bi K, Tsim KW.(a)

2. Oral cancer
In the evaluation of ethanol extract of red mold dioscorea (RMDE) and its anticancer effects found that RMDE treatment inhibited the growth of SCC-25 cells by arresting cell cycle at the G2/M phase and induced apoptosis in a time- and dose-dependent manner. Therefore RMDE may be a good candidate for development as a dietary supplement against oral cancer, according to “Red mold dioscorea-induced G2/M arrest and apoptosis in human oral cancer cells” by Hsu WH, Lee BH, Pan TM.(b)

3. Anti-inflammatory activity
In the assessment of 6-Hydroxy-2,7-dimethoxy-1,4-phenanthraquinone (PAQ) isolated from the tuberous roots of Yam (Dioscorea batatas) and its anti-inflammatory activity found that the compound also inhibited the degranulation reaction in a dose-dependent manner with an IC(50) of 2.7 μM. Thus, these results suggest that PAQ may be useful in regulating mast cell-mediated inflammatory diseases, according to “Anti-inflammatory activity of 6-hydroxy-2,7-dimethoxy-1,4-henanthraquinone from tuberous roots of yam (Dioscorea batatas) through inhibition of prostaglandin D₂ and leukotriene C₄ production in mouse bone marrow-derived mast cells” by Jin M, Lu Y, Yang JH, Jo TH, Park YI, Lee CK, Park SJ, Son KH, Chang HW.(c)

4. Antidiabetic activity
In observation of ethanolic extract of Dioscorea alata and its antidiabetic effect found that the blood glucose level was reduced significantly by 47.48% and 52.09% after 21 days treatment at dose levels 100 and 200 mg/kg, respectively. Serum lipid levels, total protein, albumin, and creatinine were reversed toward near normal in treated rats as compared to diabetic control, according to “Antidiabetic activity of ethanolic extract of tubers of Dioscorea alata in alloxan induced diabetic rats” by Maithili V, Dhanabal SP, Mahendran S, Vadivelan R.(d)

5. Osteoporosis
In the examination of the effect of the oral administration of different dosages of dioscorea, red mold dioscorea (RMD), and soy isoflavones on bone mineral density (BMD) in postmenopausal osteoporosis found that reconstructed 3D imaging indicated increases in cancellous bone mineral content, cancellous bone mineral density, and cortical bone mineral content of the proximal tibia in OVX rats, according to “Osteoprotective effect of Monascus-fermented dioscorea in ovariectomized rat model of postmenopausal osteoporosis” by Chiang SS, Chang SP, Pan TM.(e)

6. Etc.

B. Health benefits according to concentration
1. Vitamin C
In the evaluation of pulmonary dysfunction. and it effects on pulmonary dysfunction found that At present, evidence from randomised-controlled trials is insufficient to recommend a specific role for vitamin C in the treatment of asthma. Further methodologically strong and large-scale randomised controlled trials are needed in order to address the question of the effectiveness of vitamin C in children with asthma but some outcome data showed effectiveness on lung function, symptom scores, IgE levels and inhaled steroid use. One small study showed a significant difference in % drop in FEV1 post-exercise, according to the study of “Vitamin C supplementation for asthma” by Kaur B, Rowe BH, Arnold E.(1)

2. Potassium
Potassium beside is important in maintaining the regular contraction and relaxation of the muscle, that helps to reducing the risk of hypokalemia, it also helps the lymphatic system in regulating the levels of fluid in the body, thus lessening the risk of lymphedema, swelling caused by the accumulation of lymph fluid. In a study of “Narrative review: evolving concepts in potassium homeostasis and hypokalemia” by Greenlee M, Wingo CS, McDonough AA, Youn JH, Kone BC., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/19414841), researchers found that recent experimental insights into the participation of feedback and feedforward control mechanisms in potassium homeostasis. New data make clear that feedforward homeostatic responses activate when decreased potassium intake is sensed, even when plasma potassium concentration is still within the normal range and before frank hypokalemia ensues, in addition to the classic feedback activation of renal potassium conservation when plasma potassium concentration decreases.

3. Manganese

C. Other health benefits
1. Cardiovascular disease
Vitamin B6 in yam helps to break down homocysteine, an amino acid produced by byproduct of consuming meat in the body, that can damage the blood vessel wall as a result of cholesterol cause of plague building up, according to the study of “Homocysteine, Folate, Vitamin B6, and Cardiovascular Disease” by Kilmer S. McCully, MD, posted in The Journal of the American medical Association (http://jama.ama-assn.org/content/279/5/392.extract)

2. Premenstrual syndrome
Yam, which has an active phytoestrogen ingredient called “diosgenin”, triggers the production of natural progesterone that helps to balance the estrogen, thus reducingthe risk of premenstrual cramps and pain in the abdomen, 2 weeks before menstruation. In a study of “Estrogenic and progestagenic effects of extracts of Justicia pectoralis Jacq., an herbal medicine from Costa Rica used for the treatment of menopause and PMS” by Locklear TD, Huang Y, Frasor J, Doyle BJ, Perez A, Gomez-Laurito J, Mahady GB., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20452152), researchers found that extracts of J. pectoralis have estrogenic, progestagenic and anti-inflammatory effects, and thus have a plausible mechanism of action, explaining its traditional use for menopause and PMS.

3. Immune system
Selenium is one of powerful antioxidant minerals, that not only helps to enhances the immune system in fighting against forming of the free radicals due to hydroperoxides (according tothe study of “Protective role of intraperitoneally administrated vitamin E and selenium on the levels of total lipid, total cholesterol, and fatty acid composition of muscle and liver tissues in rats” by Yilmaz O, Celik S, Cay M, Naziroğlu M., posted in PubMed), but also promotes liver function in expelling acrylamide toxicity. In the study of “Protective effects of selenium on acrylamide toxicity in the liver of the rat. Effects on the oxidative stress? by Teodor V, Cuciureanu M, Filip C, Zamosteanu N, Cuciureanu R., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21870766), researchers found that This study investigates the effect of selenium (as sodium selenite and as a selenium dietary supplements–Celnium) on the oxidative stress in Wistar rats which received high doses of acrylamide.

4. Manganese
Manganese beside ensures a healthy bone structure by enhancing some essential enzymes for building bones (according to the study of “Bone formation within alumina tubes: effect of calcium, manganese, and chromium dopants” by Pabbruwe MB, Standard OC, Sorrell CC, Howlett CR., posted in PubMed, (http://www.ncbi.nlm.nih.gov/pubmed/15109850))it is also a super oxide dismutase enzyme that helps to neutralize the damaging particles and prevents any potential danger of sperm cryopreservation, according to the study of “Manganese provides antioxidant protection for sperm cryopreservation that may offer new consideration for clinical fertility” by Cheema RS, Bansal AK, Bilaspuri GS., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20592770),.

5. Etc.

Side effects

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Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/22100563
(b) http://www.ncbi.nlm.nih.gov/pubmed/20812379
(c) http://www.ncbi.nlm.nih.gov/pubmed/21975811
(d) http://www.ncbi.nlm.nih.gov/pubmed/21845005
(e) http://www.ncbi.nlm.nih.gov/pubmed/21800902

(1) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(2) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(3) http://www.ncbi.nlm.nih.gov/pubmed/20713332

II.B. Avocado
Avocados are a commercially valuable fruit and are cultivated in tropical climates throughout the world, it is a green-skinned, pear-shaped fruit that ripens after harvesting and native to the Caribbean, Mexico, South America and Central America, belonging to the flowering plant family Lauraceae.
Nutritional Supplements
1. Vitamin K
2. Dietary fiber
3. Vitamin B6
4. Vitamin C
5. Folate
6. Copper
7. Potassium
8. Amino acid
9. Others
a) Vitamin A
b) Vitamin B1, B2, B3, B12
c) Vitamin D
d) Vitamin E
e) Carotenoid
f) Pantothenic acid
g) Calcium
h) Chromium
i) Etc.

Health Benefits
A. Health benefits according to studies
1. Anti cancers
In the investigation of phytochemicals extracted from the avocado fruit and its effect on in precancerous and cancer cell lines found that phytochemicals from the avocado fruit can be utilized for making active chemoprotective ingredient for lowering the side effect of chemotherapy like cyclophosphamide in cancer therapy, according to “Avocado fruit (Persea americana Mill) exhibits chemo-protective potentiality against cyclophosphamide induced genotoxicity in human lymphocyte culture” by Paul R, Kulkarni P, Ganesh N.(a)

2. Prostate cancer
In the assessment of phychemicals in the avocado and theirs protective effect against prostate cancer found that an acetone extract of avocado containing these carotenoids and tocopherols was shown to inhibit the growth of both androgen-dependent (LNCaP) and androgen-independent (PC-3) prostate cancer cell lines in vitro, according to “Inhibition of prostate cancer cell growth by an avocado extract: role of lipid-soluble bioactive substances” by Lu QY, Arteaga JR, Zhang Q, Huerta S, Go VL, Heber D.(b)

3. Plaque psoriasis
In the comparison of the effects of the vitamin D(3) analog calcipotriol and recently developed vitamin B(12) cream containing avocado oil found that the results of this clinical trial provide evidence that the recently developed vitamin B(12) cream containing avocado oil has considerable potential as a well-tolerated, long-term topical therapy of psoriasis, according to “Vitamin B(12) cream containing avocado oil in the therapy of plaque psoriasis” by
Stücker M, Memmel U, Hoffmann M, Hartung J, Altmeyer P.(c)

4. Cholesterols
In the determination of the atherogenicity of avocado oil relative to saturated (coconut oil), monounsaturated (olive oil) and polyunsaturated (corn oil) fats found that Coconut oil was the most atherogenic fat. Corn oil was only slightly less atherogenic than either olive or avocado oils. Percentage of serum HDL cholesterol was highest in the rabbits fed the two monounsaturated fats, according to “Cholesterol vehicle in experimental atherosclerosis 24: avocado oil” by Kritchevsky D, Tepper SA, Wright S, Czarnecki SK, Wilson TA, Nicolosi RJ.(d)

5. Dental plaque and gingivitis
In the research of Mouthwash solutions and their antiseptic properties found that avocado oil, manuka oil, propolis oil, grapefruit seed extract, pycnogenol, aloe vera, Q10 coenzyme, green tea, and megamin…., may allow an in situ slow release of active ingredients during several hours, and open new perspectives for mouthwash solutions, according to “[Mouthwash solutions with microencapsuled natural extracts: Efficiency for dental plaque and gingivitis].[Article in French]” by Vervelle A, Mouhyi J, Del Corso M, Hippolyte MP, Sammartino G, Dohan Ehrenfest DM.(e)

6. Etc.

B. health benefits according to concentration
1. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of “Efficacy of high-fiber diets in the management of type 2 diabetes mellitus” by Wolfram T, Ismail-Beigi F.(I)

2. Vitamin K
Vitamin K not only plays an important role in protecting our skin from aging, it is also needed for the proper clotting of blood, thus decreasing the risk of excessive bleeding, in a study of “Delayed vitamin K deficiency as a cause of bleeding: still a concern in the 21st century!” by Kasatkar P, Shetty S, Ghosh K., posted in PubMed, researchers found that Laboratory tests confirmed acquired bleeding diathesis due to vitamin K deficiency, which was corrected after adequate vitamin K supplementation. VKDB is not an uncommon phenomenon and should be considered in the differential diagnosis of a child with bleeding diathesis.

3. Folate
In the investigation of the prevalence and multifactorial etiology of anemia among Indian human immunodeficiency virus (HIV)-infected children and its effect on anemia, found that Anemia, particularly iron deficiency anemia and anemia of inflammation, is highly prevalent among children with HIV infection. Micronutrient supplements (iron and, folate) combined with ART(antiretroviral therapy) improved anemia in HIV-infected children, according to “The prevalence and etiology of anemia among HIV-infected children in India” by Shet A, Arumugam K, Rajagopalan N, Dinakar C, Krishnamurthy S, Mehta S, Shet AS.(II)

4. Vitamin C
In the evaluation of pulmonary dysfunction. and it effects on pulmonary dysfunction found that At present, evidence from randomised-controlled trials is insufficient to recommend a specific role for vitamin C in the treatment of asthma. Further methodologically strong and large-scale randomised controlled trials are needed in order to address the question of the effectiveness of vitamin C in children with asthma but some outcome data showed effectiveness on lung function, symptom scores, IgE levels and inhaled steroid use. One small study showed a significant difference in % drop in FEV1 post-exercise, according to the study of “Vitamin C supplementation for asthma” by Kaur B, Rowe BH, Arnold E.(III)

5. Vitamin B5 (Pantothenic acid)
Vitamin B5 not only plays an important role in speeding wound healing , according to “”Role of pantothenic and ascorbic acid in wound healing processes: in vitro study on fibroblasts” by Lacroix B, Didier E, Grenier JF.,(IV), but also enhances the healing of diabetic ulceration, according to “Safety and efficacy of a new honey ointment on diabetic foot ulcers: a prospective pilot study” by Abdelatif M, Yakoot M, Etmaan M.(V)

6. Potassium
Beside is a important minerals for lymphatic function in regulating the body fluids, it is also essential in preventing the forming of kidney stone, according to the study of “Empiric use of potassium citrate reduces kidney-stone incidence with the ketogenic diet” by McNally MA, Pyzik PL, Rubenstein JE, Hamdy RF, Kossoff EH., posted in PubMed(http://www.ncbi.nlm.nih.gov/pubmed/19596731), researchers wrote in conclusion that Oral potassium citrate is an effective preventive supplement against kidney stones in children who receive the KD, achieving its goal of urine alkalinization. Universal supplementation is warranted.

7. Etc.

A. Other health benefits
1. Beta-Sitosterol
a) Heart diseases
The chemical compound Beta-Sitosterol is found effectively in reducing the bad cholesterol and leaving the good cholesterol untouched by inhibiting the amount our body can absorb, thus reducing the risk of plague building up in the arterial walls, leading to heart diseases, according to the study of “The Effect of Beta Sitosterol on the Serum Lipids of Young Men with Arteriosclerotic Heart Disease” by JOHN W. FARQUHAR M.D.; RALPH E. SMITH M.D.; MARY E. DEMPSEY M.S., posted in Circulation(1)

b) It also reduce the risk of autoimmune diseases such as multiple sclerosis, according to the study of “Effect of vitamin D and β-sitosterol on immune function of macrophages” by Alappat L, Valerio M, Awad AB., posted in Pubmed(2)

2. Water retention
The minerals of potassium in avocado improve the ration of potassium and sodium that is always necessary for the functioning of lymphatic in regulating the body fluid, thus reducing the risk of fluid cause of swelling.

3. Vision health
Since it contains a measurable amount of beta carotene beside is important antioxidant with benefits mentioned above, it also prevent night blindness and other eye problems by converting
into retinol that is referred to as pro vitamin A carotenoids, according to the study of “The intake of carotenoids in an older Australian population: The Blue Mountains Eye Study” by Manzi F, Flood V, Webb K, Mitchell P., posted in PubMed(3)

4. Skin care
Avocado oil also helps in treating chronic plaque psoriasis when it is used combination with vitamin B12 by lowering the life cycle of your skin cells that cause buildup of dead cells on the surface of the epidermis according to the study of “Vitamin B(12) cream containing avocado oil in the therapy of plaque psoriasis” by Stücker M, Memmel U, Hoffmann M, Hartung J, Altmeyer P., posted in PubMed(4)

5. Cancers
Avocado contains high amount of phytochemicals which have demonstrated selectively induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines, according to the study of “Chemopreventive characteristics of avocado fruit” by Ding H, Chin YW, Kinghorn AD, D’Ambrosio SM., Posted in PubMed(5)

6. Etc.

Side effects
1. Skin product of avocado oils may contain latex which can cause skin side effect in certain people with hypersensitivity to latex, leading to symptoms of reddening of the skin, itching, hives, or eczema.
2. Liver damage
Certain types of avocado may cause liver damage as a result of collagen accumulation in the liver
3. Breastfeeding
Some types of Avocado may be unsafe during breastfeeding as it can cause problems of upset stomachs in babies.
4. Drugs
Avocado may decrease the effect of “blood thinning” or anti-inflammatory medications.
5. It may cause symptoms of gastrointestinal irritation, vomiting, diarrhoea, respiratory distress, congestion, fluid accumulation due to toxic fatty acid derivative, Persin.
6. Etc.
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Sources(a) http://www.ncbi.nlm.nih.gov/pubmed/22070054
(b) http://www.ncbi.nlm.nih.gov/pubmed/15629237
(c) http://www.ncbi.nlm.nih.gov/pubmed/11586013
(d) http://www.ncbi.nlm.nih.gov/pubmed/12569114
(e) http://www.ncbi.nlm.nih.gov/pubmed/20605180

(I) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(II) http://www.ncbi.nlm.nih.gov/pubmed/22009132
(III) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(IV) http://www.ncbi.nlm.nih.gov/pubmed/3243694
(V) http://www.ncbi.nlm.nih.gov/pubmed/18376651

(1) http://www.ncbi.nlm.nih.gov/pubmed/20728596
(2) http://www.ncbi.nlm.nih.gov/pubmed/20728596
(3) http://www.ncbi.nlm.nih.gov/pubmed/12020387
(4) http://www.ncbi.nlm.nih.gov/pubmed/11586013
(5) http://circ.ahajournals.org/content/14/1/77
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