Do avocados have nutritional value?:- The word Ahuacatl, from which avocado derives, comes from the Aztec language Nahuatl spoken by the Aztecs. The native peoples of central and southern America cultivated this fruit before the arrival of Christopher Columbus and chose a name that evoked its morphology. Must know avocado nutrition benefits in this post.
Also called pear alligator, the avocado was described by the conquistadors as a hearty fruit, with a pulp similar to butter and characterized by an excellent flavor. Avocado should be purchased when it is ripe.
Avocado is the common name used to indicate a tropical fruit and the Central American plant that produces it. Although it belongs to the category of fleshy fruits, avocado does not have the chemical characteristics of the VI or VII fundamental group of foods.
It contains less water, sugars, and water-soluble acids, while it is very rich in fats and vitamin E. The gastronomic use of avocado changes considerably according to the culinary tradition of the area. In Central America, where the plant comes from, avocado is extremely used for all kinds of dishes.
From a botanical point of view, the avocado fruit is a drupe like peach, apricot, cherry, olive, and coconut. It reaches considerable dimensions; shape and external color vaguely reminiscent of an aubergine, especially in the variety with smooth skin.
When cut, the flesh is yellow and the large brownish wood core. When ripe it has a buttery consistency and a flavor that vaguely resembles a walnut. It is consumed almost exclusively from raw.
Nutritional properties of avocado
Avocado is a highly energetic fruit one large peeled and pitted can also provide 500-600 kcal as it is very rich in fat. It does not belong to any of the VII basic food groups. The calories are mainly provided by lipids, followed by carbohydrates soluble, and finally the protein with low biological value.
Unlike other tropical fruits such as coconut and palm oil, the percentage of saturated fats in avocado is more modest. Instead, the monounsaturated component prevails, with a strong presence of omega 9 oleic acid, the same fat that characterizes extra virgin olive oil and to which many metabolic benefits are attributed.
Avocado is rich in fiber; it does not contain cholesterol and on the contrary, it is rich in phytosterols (beta-sitosterol). It does not provide lactose and gluten. Histamine is irrelevant, as are the purines and the amino acid phenylalanine.
Potassium, magnesium, zinc, manganese, and phosphorus are present in abundant quantities. The level of vitamin B5 ( pantothenic acid ), vitamin B6 (pyridoxine), folate, vitamin K, vitamin E (Alpha tocopherol) and vitamin C ( ascorbic acid ) is excellent. Take a look below for the detailed nutritional value of an avocado:
- Water-73.23 g
- Protein-2.0 g
- Lipids-14.66 g
- Saturated fatty acids – 2.13 g
- Monounsaturated Fatty Acids- 80 g
- Polyunsaturated Fatty Acids-1.82 g
- Cholesterol -0.0 mg
- TOT carbohydrates- 53 g
- Dietary fiber-6.7 g
- Power- 160.0 kcal
- Potassium – 485.0 mg
- Iron- 0.55 mg
- Phosphorus- 52.0 mg
- Magnesium- 29.0 mg
- Zinc- 0.64 mg
- Thiamine or Vitamin B1-0.067 mg
- Riboflavin or vitamin B2 – 0.13 mg
- Niacin or PP vitamin- 1,738 mg
- Vitamin B6- 0.257 mg
- Folate -81.0 mcg
- Vitamin C or Ascorbic Acid- 10.0 mg
- Vitamin A or RAE- 7.0 mcg
- beta carotene- 62.0 mcg
- lutein zeaxanthin- 271.0 mcg
- Vitamin K – 21.0 mcg
- Vitamin E or Alpha Tocopherol – 2.07 mg
Avocado nutrition benefits
It seems that the benefits of avocado fruit have been discovered in recent years since it is being talked about more and more. But archaeological research shows something else, namely that avocado was known to the Aztecs.
Discovered later by the rest of the world, avocado has become the favorite of nutritionists, who know what they are talking about when they recommend it.
This fruit, used in salads, sandwiches or to prepare guacamole, but also for cooking oil, cosmetics and of natural soaps, is rich in protein, healthy fats (monounsaturated), potassium, calcium, magnesium, phosphorus, iron, and vitamins A, C, E, K, B1, B2, B3, B6. Here are the benefits of avocado:
Avocado provides an increased nutritional intake and reduces the risk of metabolic syndrome
Due to the many nutrients, it contains, avocado has been the subject of a study by the National Health and Nutrition Examination Survey. It involved 17,567 adults, some of whom regularly consumed avocados, but did not indicate a certain amount.
After a certain interval, the specialists came to the following conclusions: the adults who had consumed avocados were in much better health than the others. The intake of vitamins, fiber, and minerals were much higher in this first group, and those who had consumed avocados had a 50% lower risk of developing metabolic syndrome.
Avocado contributes to skin health
We already know that increased consumption of carotenoid-rich fruits and vegetables can greatly reduce the harmful effects of the sun on our skin. Several studies conducted in recent years have found a clear link between skin aging, sunlight, and the consumption of fruits and vegetables.
Research in Japan has concluded that green and yellow fruits, including avocados, not only prevent wrinkles but also protect our skin from harmful factors.
Avocado lowers bad cholesterol and raises good cholesterol
At least that’s according to a 1996 study published in the Archives of Medical Research. Volunteers with high cholesterol and consuming avocados for a week had a 22% lower level of bad cholesterol and triglycerides and an 11% higher level of good cholesterol.
Avocado protects our eyesight
Avocado is a rich source of carotenoids, natural antioxidants that improve vision and prevent some diseases. In fact, a study has shown that adding this food to salads and sauces increases the absorption of carotenoids even from other colored vegetables, which are also important for eyesight.
Moreover, the Mexican population in the United States has the highest levels of lutein and Zeaxentine, being also among the largest consumers of avocados in the world.
Important for fetal development
To minimize possible fetal problems, expectant mothers should eat avocados at least one month before conception and 3 months after that. As half of the avocado provides us with 36% of the RDA of folic acid, an important substance in pregnancy, we will not have to increase the intake of this fruit.
Avocado stops the development of precancerous cells in oral cancer
Oral cancer is a subtype of head and neck cancer, which can occur in the oral or oro-maxillo-facial cavity. The researchers found that a compound of avocado Hass, Persina, has the ability to prevent the development of precancerous cells that lead to oral cancer. The results published in the online journal Seminars in Cancer Biology increase the hope of a new therapeutic treatment.
A compound of avocado leaves and fruit could stop breast cancer
The same substance, Persina, seems to be effective against breast cancer. Researchers believe that this is only the first step towards another more effective and less invasive treatment. Although more studies are needed, first in animals and then in humans.
The efficacy of a combination of persin-tamoxifen, a drug often prescribed in breast cancer, has already been shown in the laboratory. All these references are to the substance extracted from the avocado, the people not being exposed to the Persina from the fruit.
It contains more potassium than a banana
You still have one fruit to eat after sports: avocado! 100 g of avocado contains about 14% of the recommended daily amount of potassium. This ratio is 10% in bananas. Potassium intake is thought to reduce blood pressure associated with the risk of heart attack and reduce the risk of stroke and kidney failure.
It affects hormones in a positive way
The fatty acids contained in avocado have a positive effect on the functions of the central nervous system and on reproductive health by balancing hormone levels. As a result, consuming a sufficient amount, the mood improves, the risk of depression is reduced. It also affects fertility.
Fighting High Blood Pressure
Avocado is a good source of potassium. These important levels of potassium make avocado a strong fruit in the fight against high blood pressure. Potassium is one of the minerals that maintain normal heart rhythm.
According to a study, foods rich in potassium can reduce pathogenic vascular calcification, which is the stiffening of the arteries. The study concluded that eating foods high in potassium, such as avocados and bananas, lowered blood pressure by lowering blood vessels and blood pressure. This can also help reduce the risk of clotting, heart attacks, and strokes.
Diet plays a very important role in maintaining mineral and fluid balance in patients with chronic kidney disease. Potassium is one of the minerals that maintain normal heart rhythm. Avocados are a good source of potassium, and including them in your diet can provide other benefits.
Potassium is important for cells and organs to maintain fluid balance in chemical channels. This fluid balance is also vital for the functioning of the kidneys, which manage the movement of fluids and toxins in the body.
Avocado skin and hair care
It is full of nutrients useful to protect healthy skin. Enriches dry, cracked, or damaged skin. They are used in various cosmetics because they can nourish the skin with essential vitamins and make them radiant. It is also used to nourish dry and damaged hair.
Many people use avocados to prepare masks for their skin and hair. First of all, avocado oil is useful in the treatment of plaque psoriasis. Beta-carotene and lycopene are two organic compounds found in large amounts in avocados. Both are effective in eliminating skin health and signs of premature aging.
Vitamin K Deficiency
Vitamin K deficiency is not very common, but it is common in newborns. It can lead to a bleeding disorder known as vitamin K deficiency (VKD). This is mainly due to insufficient vitamin K intake during pregnancy. Including avocado in a pregnant woman can help reduce the risk of VKD in a newborn baby, as avocado is one of the rare fruits with a very high content of vitamin K.
It can lower cholesterol and triglycerides
Heart disease is one of the most common causes of death in the world. Heart disease can occur due to cholesterol, triglycerides, inflammation, high blood pressure, and many other causes. The effects of avocado on these risk factors were examined in different control groups. These studies concluded that:
- It can lower cholesterol,
- Reduces triglycerides in the blood by up to 20%,
- Reduce LDL (bad) cholesterol by up to 22%,
- It has been observed that HDL (good) cholesterol can increase up to 11%.
Half of the avocados provide about 25% of its daily requirement of vitamin K. Vitamin K promotes bone health by increasing calcium absorption to maintain healthy bones and reducing calcium excretion in the urine.
Foods rich in lutein and zeaxanthin reduce the risk of cartilage injury. Manganese bone resorption (osteoporosis) symptoms are prevented. Avocado is very useful for those with osteoarthritis.
Source of folate
Folate (folic acid) is important for a healthy pregnancy, reducing the risk of serious birth defects in the spine and brain. It helps to produce and maintain new cells. The need for B9 increases during periods of cell division and rapid growth, such as during childhood and pregnancy.
Red blood deficiency also causes anemia for which Folate is needed. Foods that contain enough folate, such as avocados, can prevent depression by preventing the accumulation of homocysteine.
Rich in fiber
Fiber is another food in which avocado is relatively rich. Fiber is an indigestible plant material that can contribute to weight loss, reduce the rise in blood sugar, and is strongly linked to a lower risk for many diseases. There are some differences between soluble and insoluble fibers.
Soluble fiber is known to feed friendly intestinal bacteria in your intestines, which is very important for the health of your body. About 25% of avocado fibers are soluble, while 75% is insoluble fiber.
The anti-inflammatory properties of avocado are perhaps their most valuable properties. And, thanks to its phytochemical side effects, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, prevent inflammation in tissues, joints, and muscles.
Another study showed that 300 mg of avocado and a soy-based dietary supplement may be helpful for patients with osteoarthritis of the hip or knee.
Avocado helps digestion by calming the intestines. Due to its soluble and insoluble fiber, avocado works without problems in the digestive system.
Such fibers are very important for digestion because they collect feces and help ensure the proper passage of food through the intestine. It also reduces syndromes such as constipation and diarrhea.
Source of antioxidants
According to research, eating avocado with vegetables or adding avocado oil to vegetables increases the level of antioxidants taken in the body.
Protects eye health
It is good for the eyes due to its antioxidant substances such as lutein and zeaxanthin. Provides protection against cataract formation, especially in old age. Reduces the risk of cataracts.
Monounsaturated fatty acids provide general protection against heart disease and lower blood pressure. Oleic and linoleic acid in avocado helps prevent high cholesterol. Consuming half a serving of avocado a day can help maintain total cholesterol in men.
Natural plant sterol in avocado beta-sitosterol helps maintain healthy cholesterol levels. Increased fiber intake also helps lower blood pressure and cholesterol levels. Avocado has the highest lipophilic antioxidant capacity of the fruit that can be effective in developing vascular health.
Vitamins C and E can slow the progression of arteriosclerosis and increase the protein in fats in the blood. Vitamin B deficiency can increase the level of homocysteine (an amino acid that causes vascular disease), which can lead to the destruction of blood vessel cells, leading to many serious health problems. The high vitamin content of avocado can prevent such health problems.
Prevents bad breath
Consumption of avocado also helps prevent bad breath caused by indigestion or stomach upset. Bad breath can be eliminated by improving digestive health. The antibacterial and antioxidant flavonoids in avocado also kill bacteria that can cause bad breath.
Avocado is very good at reducing liver damage. It has some organic compounds that help improve liver health. Liver damage is normally caused by hepatitis C. The results of a recent research study show that avocado can play an important role in protecting your liver from a wide range of side effects.
High oil content
Most of the fat content in avocado is caused by oleic acid. Oleic acid is a monounsaturated fatty acid that is also present in olive oil. Like olive oil, avocado oil contains oleic acid, so it is good for health. In particular, it maintains the health of the heart. And other such benefits of avocado oil are:
- It is an important source of food for skin health. When used regularly, it protects your skin’s health and gives your skin relaxation and flexibility.
- It is a good treatment for wrinkles and moisturizing the skin.
- Cleanses dead cells in the body.
- Protects the health of the hair and prevents the loss of dry and lifeless hair.
- A store is full of vitamin E, protein, and carbohydrates.
- Regulates high cholesterol levels and ensures prevention.
- It protects heart health and prevents heart disease.
- It is one of the best options for fighting cancer.
- Protects the digestive system.
It does not fatten and gives the feeling of satiety
From an organoleptic point of view, avocado is neither sweet, salty nor bitter (at least when ripe). It has a neutral taste and a creamy consistency, which makes it very versatile.
It can be combined with all kinds of other ingredients, either spicy and salty, or even with sweet ingredients, resulting in healthy creams for cakes.
From a nutritional point of view, avocado is rich in monounsaturated vegetable fats, similar to those in olive oil, rich in oleic acid. It is completely free of cholesterol (like any other plant). In 100 g of avocado, we find about 14.7 g of fat, responsible for almost 77% of the caloric value of the fruit. It may seem like a lot, but it’s not if we eat moderate avocado.
A portion usually represents about a third of the fruit and saturates us without problems. The rest of the calories are brought by a small proportion of carbohydrates and proteins, the latter being found in an extremely small amount.
Avocado helps prevent cancer
Due to the high content of carotenoids, avocado can be classified as a food that helps fight cancer. Some studies point to helping destroy cancer cells, especially breast and prostate cancer. Avocados also contain glutathione, which is a very powerful antioxidant and therefore destroys free radicals in our body.
Avocado helps maintain a healthy gut
Avocado contains a large amount of fiber and healthy fat and is therefore very good for a healthy gut and digestion. Avocado fiber nourishes friendly bacteria in the gut, which are very important for a healthy balance in the body.
Helps in Alzheimer’s Disease
An international journal called Alzheimer’s Disease and Associated Disorders has announced its findings from years of clinical trials. High doses of vitamin E can neutralize free radicals and protein accumulation and reverse memory loss in patients with Alzheimer’s disease; reverse the symptoms of Alzheimer’s disease in the early stages and slow the progression of the disease.
Application of avocado
You can eat avocado raw or you can heat it. It is very popular in vegetarian cuisine, it serves as a substitute for meat in sandwiches and salads due to its high content of good fats. It can be used as a base for Mexican guacamole sauce, and as a filling for sushi.
Avocado oil is used for baking as a vegan substitute for fat (butter or oil) or as a healthy substitute instead of mayonnaise in sandwiches. It is also popular in chicken dishes, soups, spreads, and the preparation of healthy drinks like smoothies.
Avocado is also the main ingredient in desserts such as sorbets, fruit salads, ice creams, and mousses. In addition to diet, avocado is used for skin and hair care. Its application is truly diverse.
Role of avocado in the diet
The nutritional characteristics of avocado make it quite similar to dried fruit – nuts, hazelnuts, almonds, peanuts, cashews, macadamia, pine nuts, pecans, etc. It can, therefore, represent a valid alternative to oilseeds.
Avocado does not lend itself to the diet against overweight, especially of a serious nature. It has no contraindications in food therapy against type 2 diabetes mellitus, hypertriglyceridemia, arterial hypertension, hypercholesterolemia.
On the contrary, it seems to have a potentially positive effect on this dyslipidemia – hyperuricemia, phenylketonuria, and intolerance to lactose, gluten ( celiac disease ), and histamine. However, there are several reports of allergic reactions to avocado (mainly aimed at contact with pollen ); latex allergic individuals. They may experience severe allergic reactions following avocado ingestion.
Vitamin C, vitamin E, polyphenols, and other Phytoelements have an important antioxidant role. In addition to counteracting the action of free radicals guilty of cellular aging, these nutritional elements are considered useful in the treatment of various.
Vitamin C is also essential for collagen synthesis and immune system support. Vitamin K, on the other hand, is an essential antihaemorrhagic factor. Folate is necessary for the formation of nucleic acids, a very important process during gestation. The B vitamins instead, of which not all vegetables are rich, are Coenzymatic factors of great importance.
The richness of water, potassium, and magnesium contributes to improving the body’s hydro-saline balance which becomes precarious especially with increased sweating. For example in the case of intense and prolonged sport and supports the pharmacological treatment of hypertension primary arterial.
Water and minerals are two nutritional factors often lacking even in old age. Manganese, on the other hand, has important functions as a metal-enzymatic constituent and enzymatic activation. It is unrestricted in the vegetarian and vegan diet even raw food, in which it is often used as a meat substitute.
Include avocado in your daily diet
You can include avocados in your diet in many ways:
1) The easiest way is to cut the avocado in half and sprinkle it with herb spices or drizzle with maple syrup.
2) Cut the avocado and add it to the salad or use it as a dressing or soup garnish.
3) Mash the avocado and spread it on bread or baguette (instead of butter or cheese).
4) Cut the avocado in half and fill a small depression (after removing the stone) with your favorite healthy icings such as herb rice or couscous.
5) Make an avocado dressing or guacamole dip that will add flavor to raw or stewed vegetables.
Including avocado in your diet help to fulfill all your nutritional need with which you can maintain your optimal health.
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