What makes avocado such a special fruit?
It’s not only delicious, but a real super-food as well! Avocado is an ideal food for all men and women, thanks to its many antioxidant elements, minerals and about 20 vitamins found in it.
Avocado, an oval-shaped fruit, comes from Mexico and Central America, growing now in many parts of the world, so you can have it in your kitchen at any time. It’s a large and evergreen tree, while it is harvested in winter time.
The fruit of avocado has a green, non-edible skin, sometimes smooth and shiny, others gray and granular. It may be cleaned easily and its flesh is very soft and creamy. The inner part of the fruit has a large, round-colored core surrounded by a soft, creamy flesh of light color (when the fruit is ripe) and green in color (when it is raw).
The flesh of avocado has a soft “butter” like texture and flavor (which is why the avocado tree has been established under the name “butter-tree”). The oil extracted from avocado is extremely beneficial to the body and health and is widely used in pharmacy.
Benefits … with numbers!
YES! Surely you have heard many times about avocado and how many benefits offers to our body. However, no words can beat the numbers … so let’s see the beneficial action of avocado in numbers:
(for 50 grams of fruit, i.e. 1 medium avocado)
Saturated fat: 1 g (5% of Recommended Daily Dosage – RDD)
Unsaturated fat: –
Polyunsaturated fat: 1 g
Unsaturated fats: 5 g
Total fat: 8 g (10% of RDD)
Carbohydrates: 4 g (1% of RDD)
Vegetable dietary fiber: 3 g (11% of RDD)
Proteins: 1 g
Vitamin A: 0
Vitamin B1 or Thiamine: 0.04 mg (4% of RDD)
Vitamin B2 or Riboflavin: 0.1 mg (8% of RDD)
Vitamin B3 or Niacin: 1 mg (6% of RDD)
Vitamin B6: 0.1 mg (6% of RDD)
Vitamin C: 4 mg (4% of RDD)
Vitamin D: 0
Vitamin E: 1 mg (6% of RDD)
Vitamin K: 11 mcg (10% of RDD)
Calcium: 0.1 mg (0% of RDD)
Potassium: 250 mg (6% of RDD)
Iron: 0.3 mg (2% of RDD)
Magnesium: 15 mg (4% of RDD)
Manganese: 0.1 mg (4% of RDD)
Phosphorus: 30 mg (2% of RDD)
Copper: 0.1 mg (10% of RDD)
Zinc: 0.3 mg (2% of RDD)
Pantothenic acid: 0.7 mg (15% of RDD)
Avocado may scare a lot of people because of its greasy consistency, but this can never stop the fruit of being one of the healthiest and most valuable fruits in the world. It contains a large amount of carotenoids and is one of the most potent antioxidant fruits.
Scientific research, testifies that in avocados (and in particular the most green part of his flesh, that is, the flesh just beneath the skin) are concentrated most of the strong antioxidant elements of the fruit and generally the most nutritious load!
Avocado VS Banana … score 1!
YES! Avocado, as confirmed by special nutritionists, contains more potassium than the very famous banana! Despite the rumors, finally turns out that avocado contains twice the potassium content of banana with 975 mg versus 487 mg of banana.
Potassium is extremely important for the body and health, since it is a metal element with multiple roles in its mode of operation and in order to preserve its good functioning.
Potassium is one of the three major metals and plays a leading role in our health.
It regulates blood pressure levels, enhances good functioning of the nervous system, favors good functioning of the muscular system and generally plays an important role in the way our body works.
An organism deficient in potassium (hypokalaemia) has the following symptoms:
- dry skin
- muscle exhaustion
- sodium retention
- reduced reflexes
- lack of glucose tolerance
How I use avocado in my diet every day?
- I can add avocado to fruit salads.
- I can add it in salads (fits ideally with lettuce, iceberg, orange and peppermint).
- I can introduce it in my breakfast with a waffle and fried eggs.
- I can add it in a pasta sauce (along with fresh tomato, garlic and onion).
- I can prepare a delicious dressing for salads or even chicken based on pure olive oil.
- Surely I can prepare guacamole.
- I can spread it on bread and rusks, adding the herbs of my choice.
- I can prepare an extremely hygienic and nutritious chocolate mousse.
- I can also use it in a sandwich.
The amino acids of avocado
It is not the high potassium content only making avocado such a special fruit, but also the fact that contains 18 amino acids essential for the body!
These amino acids are characterized as essential to body, since without them, a complete protein synthesis can not be achieved.
Unlike meat protein, the protein received from avocado consumption (plant protein) is much more beneficial because it is much more digestible (opposed to regular meat being too hard for many people)!
In addition, its many plant fibers contained, make this protein a lot easier to be absorbed by the body and more manageable.
Lose weight with avocado!
Is it possible? Avocado is one of the most fatty foods … so how can we lose weight eating “fat”?
Avocado has a very high fat content ONLY… which, however, is good for the body fat (Ω-3 good fatty acids). These monounsaturated fats help greatly in good health, in the good functioning of the body, reduction of bad cholesterol and protection of the cardiovascular system … as long as they are consumed CAREFULLY!
What should I know before I eat avocado?
Particular attention is needed in the consumption of avocado by people with allergies … in latex! These people are most likely to experience symptoms of an allergic episode (or even allergic shock if they are extremely allergic), even after drinking avocado!
However, people with such an allergy are really scarce, unlike the benefits of avocado consumption that are many and huge. Some important benefits are:
- Combating aging
- anti-cancer activity
- Protein composition
- protecting the heart
- prevention of osteoporosis
- nutritional value
- action for healthy pregnancy
- antidepressant action
- maintaining a healthy digestive system
- antimicrobial capacity
- its natural detoxification action
- the prevention of various chronic diseases (diabetes, hypertension, obesity, stroke, coronary artery disease, gastrointestinal tract problems)