Nutrition Science Solutions, LLC, 900 S Rainbow Ranch Rd., Wimberley, TX 78676, USA.
Avocado Nutrition Center, 25212 Marguerite Pkwy Ste. 250, Mission Viejo, CA 92692, USA.
Nutrients. 2021 Dec 7;13(12):4376. doi: 10.3390/nu13124376.
This first comprehensive review of fresh Hass avocados includes 19 clinical trials, five observational studies, and biological mechanisms. We identified four primary avocado health effects: (1) reducing cardiovascular disease risk in healthy overweight or obese adults with dyslipidemia by lowering non-HDL-C profiles, triglycerides, LDL oxidation, small atherogenic LDL particles and promoting postprandial vascular endothelial health for better peripheral blood flow; (2) lowering the risk of being overweight or obese, supporting weight loss, and reducing visceral fat tissue in overweight or obese women; (3) improving cognitive function in older normal-weight adults and in young to middle age overweight or obese adults especially in frontal cortex executive function; and (4) stimulating improved colonic microbiota health in overweight or obese adults by promoting healthier microflora and fecal metabolites. We also identified a unique combination of four Hass avocado nutritional features that appear to be primarily responsible for these health effects: (1) a 6 to 1 unsaturated (rich in oleic acid) to saturated fat ratio similar to olive oil; (2) a source of multifunctional prebiotic and viscous fiber; (3) a relatively low energy density of 1.6 kcal/g (79% of edible Hass avocado weight consists of water and fiber with a creamy, smooth texture); and (4) its oleic acid and water emulsion increases carotenoid absorption from low-fat fruits and vegetables (e.g., salsa or salad) when consumed with avocados. They are also a good source of micronutrients and polyphenols, and are very low in sodium and available carbohydrates supporting secondary health and wellness benefits. Hass avocado health effects are best demonstrated when consumed in a healthy dietary plan such as the Mediterranean diet. More extensive and longer clinical trials are needed to further enhance our understanding of the Hass avocado's health effects.
这是对新鲜哈斯鳄梨的首次全面综述，其中包括 19 项临床试验、5 项观察性研究和生物学机制。我们确定了哈斯鳄梨的四个主要健康功效：（1）通过降低非高密度脂蛋白胆固醇水平、甘油三酯、LDL 氧化、小致动脉粥样硬化 LDL 颗粒并促进餐后血管内皮健康，改善血脂异常的超重或肥胖成年人的心血管疾病风险，从而改善外周血流；（2）降低超重或肥胖、支持减肥和减少超重或肥胖女性内脏脂肪组织的风险；（3）改善正常体重的老年成年人和年轻至中年超重或肥胖成年人的认知功能，特别是在前额叶皮层执行功能方面；（4）通过促进更健康的微生物群和粪便代谢物，改善超重或肥胖成年人的结肠微生物群健康。我们还确定了哈斯鳄梨营养的四个独特特征的组合，这些特征似乎是这些健康功效的主要原因：（1）6 比 1 的不饱和（富含油酸）与饱和脂肪的比例与橄榄油相似；（2）多功能益生元和粘性纤维的来源；（3）相对较低的能量密度为 1.6 千卡/克（食用哈斯鳄梨重量的 79%由水和纤维组成，质地柔滑）；（4）其油酸和水乳液增加了低脂肪水果和蔬菜（例如莎莎酱或沙拉）中类胡萝卜素的吸收，当与鳄梨一起食用时。它们也是微量营养素和多酚的良好来源，并且钠和可利用碳水化合物的含量非常低，支持次要的健康和保健益处。在健康饮食计划（如地中海饮食）中食用哈斯鳄梨时，其健康效果最佳。需要进行更广泛和更长时间的临床试验，以进一步增强我们对哈斯鳄梨健康功效的理解。
