The avocado is a well-known fruit all over the world, it is usually consumed alone or in different preparations, even some salty ones like the Cobb salad. In this article we are going to talk extensively on the nutritional value of Avocado.
The avocado is a fruit, but most of the time it is used as a vegetable, due to the absence of sweetness in the flavor it has. At the same time, it is a food erroneously questioned because it is one of the few fruits with a significant contribution of oils. And it is precisely its neutral flavor and creaminess that helps to combine it so well in countless foods and dishes.
The avocado or avocado is a fruit native to Mexico, Venezuela and Colombia, which grows in warm areas, and belongs to the family of Lauráceas.
Depending on the species, its fat content varies. The fruits of Mexican species are smaller and high in fat and those of the Antillean species have a larger size but a lower oil content.
The nutritional value of the avocado is exceptional, that’s why it is a beneficial superfood for health and beauty. If you like this fruit take advantage of its properties.
- Hass: – the best known and commercialized
- Bacon: – bright green
- Cocktail: – elongated and boneless, with a very delicate flavor
- Strong: – exquisite flavor that is grown in Israel, Kenya, South Africa and Spain
- Pinkerton: – grown only in Israel.
Nutritional values of avocado
One cup of avocado has 368 calories-pretty much, in fact-almost five grams of protein and twenty grams of carbohydrates. In addition, it is rich in potassium and vitamin C. It has no cholesterol or sodium, but it does contain healthy fats that can help us maintain good health . Although the amount of calories is high, it is preferable to consume them from this fruit, which has a low content of sugars, than from processed foods.
Avocados provide 18 of the essential amino acids for the body to form a complete protein. In addition, it is much easier to digest than the proteins that come from meat, since it also contains fiber.
And while it has many fats, it only contains those that are healthy for your body: it increases the levels of HDL cholesterol – the one that is good for your body, since it protects you from the damage of free radicals and prevents diabetes – and reduces of negative cholesterol , LDL.
Avocado is also a source of carotenoids and phytonutrients, from the best known as beta-carotenes to lesser known ones. This leads, in the second level, to have a large amount of vitamin A in the body, and to help absorption.
The idea is to consume the raw avocado and when it is well ripe, to obtain all the avocado benefits. You can distinguish it when it is slightly dented and soft when you hold it.
Nutritional contribution of the avocado per 100 grams:
- Calories 225 kcal
- Vitamin B 1.1 mg
- Carbohydrates 0.9 g
- Vitamin B6 0.5 mg
- Proteins 9 g
- Vitamin E 3 mg
- Fat 23 g
- Sodium 3 mg
- Fiber 7 g
- Match 38 mg
- Vitamin A 12 mg
- Calcium 10 mg
- Vitamin C 14 mg
- Potassium 504 mg
- Vitamin B1 0.08 mg
- Magnesium 30 mg
- Vitamin B2 0.15 mg
- Iron 0.6 mg
Nutritional properties and composition
- Fats : 14-15 grams in 100 gr. of fruit. It is the most abundant nutrient in this fruit, so the avocado is often forbidden in the diets of slimming or hypocaloric . It is the caloric intake itself, which makes it inappropriate for people who want to lose weight, not the type of fat it contains. At this point it is very important to clarify that 70% of these fats are unsaturated (linolenic acid and linoleic acid ). In other words, healthy fats (LDL levels decrease). Only 15% of the total fat is saturated, and is absolutely free of cholesterol. This fruit is suitable for people with high cholesterol and diabetes .
- Minerals : it is a source of potassium , it contains 60% more of this mineral than a medium-size banana, it also provides magnesium. Its consumption is highly recommended among athletes and stress situations. The contribution of sodium is very low, so people with hypertension can take it, always with moderation to avoid affecting body weight, given its high caloric intake. It is not suitable for all those individuals who suffer from renal failure.
- Vitamins : it stands out in its high content of Vitamin E , a powerful natural antioxidant , which reduces the risk of suffering from cardiovascular and other degenerative diseases such as cancer. It contains vitamin C , which also acts against free radicals, neutralizing them so that they are not harmful to our body. The B vitamins , vitamin A and folic acid are present.
- Fiber : Avocado is the fruit with the highest content ofsoluble fiber , which regulates intestinal transit, and reduces the absorption of cholesterol and sugar in the body, decreasing blood levels.
- Carbohydrates : the presence of carbohydrates is considerable but that of proteins is low (as in most fruits).
Benefits Of Avocado
Avocado benefits are numerous and varied but they are all important. Some avocado benefits are:
The avocado is a powerful anti-inflammatory that helps us fight against arthritis and rheumatism and have a more beautiful and acne-free skin. In addition, it is excellent for heart health, as it helps protect against heart disease.
Incredible nutritional wealth
Among the most important avocado benefits , this fruit stands out as the richest in vitamin E (approximately 3.2 mg./100), in addition to having vitamin A, C and minerals such as potassium . It contains a large amount of lutein, a phytochemical known popularly as carotenoid, which serves as protection against eye diseases (cataracts or macular degeneration, among others).
The avocado is a good food because they contain heart – healthy monounsaturated fats and glutathione in helping positively to lower cholesterol. In fact, it becomes the fundamental food of guacamole , that traditional Mexican cream with a powerful flavor and even more outstanding qualities.
Good for the heart
Avocado is very rich in healthy fats , especially the presence of oleic acid , a monounsaturated fatty acid that we also find in olive oil , with recognized benefits for heart health .
In fact, the presence of this fatty acid makes avocado a wonderful food when it comes to preventing cardiovascular diseases . A very important quality, especially if we take into account that cardiovascular diseases are considered today as the most common cause of death in the world.
But this quality does not end here, since it also helps reduce inflammation .
Useful against high cholesterol
Avocado is very rich in healthy fatty acids, making it a great and excellent tool to reduce not only high cholesterol, but also triglycerides .
Among other important aspects, avocado helps lower LDL cholesterol , while increasing HDL cholesterol , while it is able to reduce total cholesterol and triglyceride levels.
High fiber content
The avocado is also rich in fiber . In fact, 100 grams of avocado contribute around 7 grams of fiber, which becomes 27% of the recommended daily amount of fiber.
In this way, the avocado is especially useful when it comes to improving intestinal transit , being suitable for people suffering from constipation. In addition, it naturally feeds the good bacteria present in the intestine.
Main Characteristics Of Their Differences
- Form: its shape resembles that of the pear with a greenish pulp and a consistency similar to butter. The seed (bone), inside, is covered with a woody and wrinkled shell, whose color varies between dark green and brown.
- Size: in terms of its size, its varieties are very different, but the most commercialized and known weigh approximately 150-350 grams and measure about 11-13 cm.
- Taste: it is very delicate and reminds of nuts .
Choice and conservation
When choosing them, look for a firm fruit, heavy for its size, and that its shell is not damaged by spots and bruises.
To recognize its exact point of maturation, when moving it its bone must make noise, and the fruit must yield when pressed with the finger gently.
Now, if it is still not ripe, it will be convenient to leave it between 1 to 3 days at room temperature, but if on the contrary you want to delay maturing, keeping it in the fridge will be the best.
When cutting it so that its pulp does not oxidize and change to a darker aspect, sprinkling it with lemon juice will help it retain its original color.
The forms of preparation are innumerable, and it is also interesting when it comes to replacing butter, mayonnaise or cream. Two teaspoons of avocado provide about 50 calories and 5 grams of healthy fats.
To conclude we warn that the key is in moderation, given its high caloric intake, but this fruit so healthy, can be part of a varied diet, and balanced without any inconvenience.
Taking into account all those nutritional properties so beneficial to our health, avocado is far from being a forbidden food, it should be a recommended food for all the different stages of life.