Avocado: Benefits and Calories

Even with many calories and fat, avocado is good to include in food. Find out why this food is so important and what brings good to the body and mind!

Avocado: Benefits and Calories

avocado was regarded as a fruit with lots of fat and little else.

After discovering that her fat content was after all healthy, it became a star.

In fact, throughout the Western world, both in Europe and the USA, avocado consumption has skyrocketed and is now considered one of the super foods of the sixteenth century.

Avocado has been associated with lean bodies, shiny skin and healthy heart. However, and despite the fame of super food, there are experts advising moderation in their consumption due to the high energy value.

Although it originates in America, notably Mexico, there are avocado plantations in Portugal, mainly in the Algarve and Madeira.

This fruit, similar to a pear, has a soft pulp and a large lump.

The best-known varieties are the green bark, which may be smooth or rough, and the brown bark is more rough.

NUTRITION COMPOSITION

Although it is a highly nutritious fruit it also presents an energy-boosting lift compared to other fruits or vegetables.

In fact, half avocado contains about 150 calories. If you eat one avocado per day, do not forget you are adding 300 calories to your diet.

Avocados, however, have a very low sugar content when compared to other fruits, and are also richer in terms of vitamins and minerals.

The recommended daily amount is one avocado for men and one half for women.

It is also recommended that you break the intake in small amounts at a time rather than eating the advised daily amount all at once.

When ripe, avocado (or avocado pear as it is also known) is an almost complete food.

It provides protein , fiber , beta-carotene and polyphenols, vitamins A , C and E , some of the B complex, including B3, B5, B6 and folic acid , the latter essential in the diet of pregnant women.

It also contains high levels of potassium , magnesium , iron , copper and zinc .

The vitamins present in its constitution as well as the antioxidants , help fight the oxidation process, which occurs naturally in the body, and which is the promoter of aging.

Because it does not contain gluten, is still a good option for coeliacs.

PROPERTIES AND BENEFITS OF AVOCADO

1. CARDIOVASCULAR HEALTH

In terms of cardiovascular health, avocado is a very protective and much better food than butter or oil.

The fats present in avocado are monounsaturated (the same ones found in olive oil, seeds and nuts ), more precisely oleic acid and omega 3 , which gives it anti-inflammatory properties, great for the prevention of cardiovascular disease .

On the other hand, this type of fat allied to vitamin E, phytosterols and fiber plays an important role in reducing the levels of LDL cholesterol in the blood and decreases the likelihood of myocardial infarction or stroke.

2. PREVENTION OF TYPE 2 DIABETES

Avocado also seems to help prevent type 2 diabetes .

In fact, an American study, published in the journal Diabetes Care, found that regularly eating avocados in the diet has a positive effect on stabilizing blood sugar levels .

3. WEIGHT LOSS

On the other hand, the fibers promote the proper functioning of the intestine, helping in the fight against constipation and sensation of swollen belly.

In addition, the presence of B-complex vitamins gives avocados the “power” to promote good energy and fat metabolism.

►Learn more about the role of avocado in weight loss here.

4. SKIN AND HAIR HEALTH

Because of its richness in vitamin A, avocado is an excellent ally for healthy and youthful skin, as this vitamin promotes skin cell regeneration and avoids signs of aging such as spots and wrinkles.

For this reason, the oil extracted from this fruit is used in cosmetics as a protector and regenerator of the skin.

On the other hand, avocado also helps in the fight against stretch marks and cellulite because it is so rich in vitamin C, an essential vitamin for the production of collagen, responsible for the firmness and elasticity of the skin.

For hair, avocado pulp is widely used externally to stimulate hair growth.

In fact, if you use a mask made with avocado, the hair gets much brighter and the tips become less dry due to the vitamins and the amount of fat it contains.

5. ANTI-CANCER FUNCTION

Avocado, in addition to being rich in vitamins with antioxidant function like vitamin C and E, is still an excellent source of glutathione.

This compound also has antioxidant properties, being crucial for the prevention of cellular damage in the body. In addition, glutathione is able to block at least 30 different carcinogens.

6. IMPROVE COGNITIVE PERFORMANCE

Its omega-3 and vitamin B1 content enhances cognitive performance as it boosts memory and increases concentration.

In addition, the presence of vitamin B3 intervenes in the removal of toxic substances and in the promotion of mental and emotional well-being.

7. IMPROVED NIGHT VISION

Rich in vitamin A, beta carotene and lutein, a carotenoid that has the ability to absorb ultraviolet rays, avocados help protect the retina and prevent the onset of cataracts that cause blindness.

HOW TO CONSUME AVOCADO?

In addition to the benefits presented, avocado is a tasty, quite creamy fruit that easily adapts to various culinary recipes.

Can be consumed all year round and always mature.

For those who are still discovering it, avocado may not be a very easy fruit, as soon as it is green and soon becomes too ripe.

If it is still green and to speed up the ripening process, you should store it next to apples or bananas or wrap it in newsprint.

It presents an enormous versatility, being able to be consumed in the natural, in salads, shakes, natural juices, or simply to make the so famous guacamole.

►Learn more about eating avocado here.

To obtain the guacamole, crush the slaughtering pulp with garlic, salt, coriander and lemon juice, in order to obtain a paste that, thanks to its creamy texture and the high level of monounsaturated fats, can be used as a substitute for butter. bar toast for breakfast.

►Meet simple and healthy recipes here to make avocado.

There are even those who use it as a beauty mask to cleanse and nourish the skin.

IMPORTANT NOTE

Lastly, it should be pointed out that people who are allergic to this fruit, latex or birch pollen should avoid their consumption, since it can provoke reactions of skin, mouth, throat or, at the limit, a systemic reaction of anaphylaxis.