It can be said that avocados are a unique type of fruit. Most fruits are rich mainly in carbohydrateswhile avocados contain a large amount of useful fats. Due to its high nutritional value, rich texture and neutral taste, avocados can be added to all kinds of dishes.
Currently the consumption of avocado is particularly popular not only in terms of its culinary qualities but also in terms of health. Some even call it "superfood", which is not so overbearing, given its health properties.
We will dwell on the most popular 8 of them:
- Avocados have a rich vitamin and mineral profile
This is one of the greatest benefits of the fetus. The edible part contains a wide variety of nutrients, which includes 20 different vitamins and minerals. 100 grams of fruit contains:
- Vitamin K: 26% of RDA *;
- Folate: 20% of RDA;
- Vitamin C: 17% of RDA;
- Potassium: 14% of RDA;
- Vitamin B5: 14% of RDA;
- Vitamin B6: 13% of RDA;
- Vitamin E: 10% of RDA;
* RDA = Recommended Dietary Allowance
In addition, avocados contain small amounts magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
And it all fits in at just 160 calories, 2 grams protein and 15 grams of fat. Although 100 grams contains 9 grams of carbohydrates, 7 of them are fiber, so only 2 grams of carbohydrates remain "net", making the fruit low in carbohydrates. Avocados contain no cholesterol and are low in saturated fat.
photo: Abigail Lynn
2. Avocados are loaded with heart-healthy monounsaturated fatty acids
About 80% of the calories in avocados come from fat, making it one of the most oily vegetable foods. But the fruit does not contain any fat - most notably oleic acid. It is a monounsaturated fatty acid, which is a major component of olive oil, and it is believed that it is responsible for some of its beneficial effects. Oleic acid intake is associated with reduced levels of inflammation, and its beneficial effect on some genes has also been shown.
Avocado fats are also heat resistant, making avocado oil a safe choice when cooking.
3. Avocado is rich in fiber
Fiber is another nutrient whose content in the fetus is relatively high. They are an indigestible plant mass for the human body and their intake can contribute to weight loss, adjusting the blood sugar and reducing the risk of a number of diseases. Often, a distinction is made between soluble and insoluble fiber. Soluble fiber is known to serve as prebiotic and can feed the beneficial gut bacteria that are very important for the optimal functioning of our bodies.
100 grams of edible avocado contains 7 grams of fiber, which is nearly 30% of the recommended daily intake. About 25% of the avocado fiber is soluble and the remaining 75% is insoluble.
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4. Consumption of avocados can lower cholesterol and triglyceride levels
Research results in humans show that regular avocado consumption can:
- Significantly reduce overall levels cholesterol.
- Reduce triglycerides by up to 20%.
- Lower LDL (bad) cholesterol levels by up to 22%.
- Increase HDL (good) cholesterol levels by up to 11%.
5. Avocado fat can help absorb nutrients from plant foods
When it comes to nutrients, their total is not the only thing that matters. It is also important whether we fully absorb them. Some nutrients are fat soluble, which means they need to be ingested in order to be digested. Such are vitamins A, D, E and K, along with some antioxidants such as carotenoids.
According to one study, adding avocado in salad can increase the absorption of antioxidants by 2.5 to 15 times. That is, avocados are not only extremely nutritious, but can also significantly increase the nutritional value of other plant foods. This is a great reason to always include a healthy source of fat when you eat vegetables. Without it, many of the most beneficial plant nutrients will be lost.
photo: Sara Dubler
6. Avocado is rich in powerful antioxidants that can protect your eyes from disease
Avocados not only increase the absorption of antioxidants from other foods, but it itself is a source of such - such as lutein and zeaxanthin. These are nutrients essential for eye health, two of the most commonly used carotenoids. Studies show that they are extremely related to the reduction of cataract risk and macular degeneration that are common in the elderly. That is why eating avocados is beneficial for the health of the eyes in the long run. And it helps detoxification of the body.
7. Drinking avocados can help with weight loss
There is evidence to support the claim that the pear-shaped fruit is a friend in the fight against weight.
One study involved 2 groups of people, one instructed to eat avocados and the other to follow the same diet but without avocados. After conducting the survey, participants were asked to answer questions related to hunger and appetite. The results show that people in the avocado group are 23% more satisfied with the diet and with 28% lower appetite in the next 5 hours compared to those who did not eat the fruit.
8. Avocados are delicious and easy to incorporate into your diet
This fruit can be combined with various foods to create interesting dishes - avocado is also the perfect salad supplement.
The ripening of the fruit takes time and usually ripe avocados are softer to the touch. The nutrients in it can be oxidized quickly after peeling and slicing, but if you cover the sliced avocado with a lemon slice, the healthy qualities are maintained for a longer period of time.
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