Avocado Nutrition – A Proper Inclusion in Your Diet

Many people associate avocados with healthy food, and for good reason. Today we will find out how useful this product is and learn how to cook a delicious sauce.

Avocados are native to Central America and Mexico. It is the fruit of the Persea Americana tree. Often confused with the definition of an avocado: in appearance, the fruit resembles a nut, in chemical composition and taste it is a vegetable, but from a botanical point of view, avocado is considered a fruit.

Avocado contains many useful substances – vitamin A, E, B, K, folic acid, potassium.┬áThe calorie content of avocado is quite high – 160 kcal per 100 g, but it is still classified as a dietary product, since the pulp contains many useful monounsaturated fatty acids that have a beneficial effect on the body: they help improve heart function, stabilize blood lipid levels, reduce the risk of developing diabetes.

It has also been found that fatty acids are actively involved in the synthesis of natural antidepressants, thereby reducing the level of anxiety, and positively affecting the central nervous system. These fats are an essential part of a nutritious and healthy diet. By the way, avocado fats are resistant to oxidation under the influence of heat, so the fruit and its oil can be subjected to heat treatment.

Avocados have many other benefits as well.

Prolongs the feeling of satiety and helps to lose weight

In the US, a large study was conducted in which people were asked to eat avocados and record the level of satiety.┬á23% of respondents confirmed the feeling of fullness, and 28% – no hunger in the next five hours.┬áThe scientists concluded that adding avocados to the diet helps to consume fewer calories and make eating healthier.┬áIn addition, the subjects had a reduced waist circumference and decreased body mass index.

Rich in fiber

Nutritionists distinguish between soluble and insoluble fiber. The former nourishes intestinal bacteria, which are important for the optimal functioning of the body, and also reduces the absorption of fats and helps regulate weight. 100 g of avocado contains 7 g of fiber (25% soluble), which is 27% of the recommended daily allowance. These are quite high figures compared to most products. Therefore, eating avocados provides tangible benefits for normalizing weight.

Enriched with Antioxidants

Avocados are high in lutein, zeaxanthin, and carotenoids, which are important for health. Studies show that these antioxidants help reduce the risk of developing cataracts and macular degeneration, eye diseases that often appear with age. As a preventive measure, it is important to eat foods rich in antioxidants. By the way, avocados also contain the antioxidant glutathione, which helps prevent chronic fatigue.

Contains a lot of potassium

One avocado has more potassium than a banana, although the latter is often cited as one of the main sources of this substance. Studies have shown that a lack of potassium increases the risk of developing cardiovascular disease and kidney failure. A 100 gram serving of avocado contains 14% of the recommended daily intake of potassium, while the same amount of a banana contains 10%.

Reduces the level of “bad” cholesterol

High cholesterol is one of the causes of heart disease.┬áOne study showed that adding fruit to the diet helped balance blood counts.┬áAvocados reduce “bad” cholesterol by up to 20% and increase “good” by 1%.

Makes other foods healthier

Some nutrients are considered fat-soluble, such as vitamins A, D, E, K, and antioxidants such as carotenoids. Studies have confirmed that avocado oil in salads increases the absorption of nutrients by the body by a minimum of 2.5 times, and a maximum of 15 times. So, adding avocado pulp or a spoonful of oil to the salad, you can get more benefits.

You can make salads, sauces, sandwich pastes, smoothies from avocados, it is added to pasta and cereals, baked in the oven in a peel. Avocados go great with fish and seafood, lemon juice, poultry, and most vegetables.

Avocado is not really a vegetable, but a fruit.┬áDon’t be fooled by the oily and not sweet taste of this fruit.

There are dozens of different varieties of avocados in the world, all of which differ in shape, size, color and even a little taste. But any of them is an excellent source of unsaturated fatty acids, and contains the entire list: omega 3, omega 6, omega 9. In addition, creamy avocado contains up to 20% fiber, ascorbic acid and is rich in trace elements, especially potassium.

Including avocados in the diet, one should not forget that due to the rather high fat content, this fruit contains a lot of calories. Therefore, the daily portion should not exceed 100 g or half of an average fruit. Do not abuse, excluding other, less high-calorie vegetables and fruits from the diet.

Avocado goes well with complex carbohydrates, such as cereal bread, pasta, vegetables. And if you add sticks of carrots, sweet peppers, celery, cucumbers or baked potatoes in their skins to guacamole from avocado, you get a tasty and healthy snack that will replace harmful chips. This snack is balanced in fats, carbohydrates and fiber, it helps to increase the amount of vegetables and fruits in the diet and is easy to prepare in any conditions.

Guacamole “came out” of Mexican cuisine and gained popularity all over the world.┬áFirst you need to find a good ripe fruit, which, unfortunately, is not so easy to do in Russian stores.┬áChoose avocados that are free from stains and damage.┬áRipe fruit, depending on the variety, is dark green or brown (Hass variety).┬áThe fruit should not be very hard, otherwise it will not ripen, but will deteriorate.┬áWhen pressed, a good avocado is not loose, but slightly crumpled.

You will need:

Chili pepper – 1 pc.
Avocado – 3 pcs.
Tomatoes – 2 pcs.
Onion – 1 pc.
Garlic – 2 cloves
Cilantro – 1 bunch
Lime – 1 pc.
Salt – to taste

Peel the tomatoes, put in a blender, add chili (remove the seeds), onion, garlic, cilantro and a little lime zest.┬áBlend into a smooth paste.┬áLightly salt, add one to two tablespoons of water and lime juice to make the mixture more liquid and mix.┬áPeel the avocado, remove the pits, cut the flesh into small cubes and be sure to mash the pulp with lemon or lime juice – with this simple action, the dish retains its green color and does not turn into something unattractive.┬áThe consistency can be different: if you knead with a fork, you get an appetizer with pieces of ingredients, if you mix everything in a blender – a sauce that is perfect for many main dishes.

Add to chili and tomato paste and mix thoroughly.

Serve with corn chips. Bon appetit! For more articles like this please visit Know World Now.


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