Is avocado useful or harmful? What are its advantages and disadvantages?
Nutrition FactsAvocadosAvocados, CaliforniaAvocados, Florida
Avocados
Sources include: USDA
| Amount Per 100 grams1 cup, sliced (146 g)1 cup, cubes (150 g)1 avocado, NS as to Florida or California (201 g)1 cup, pureed (230 g)100 grams |
| Calories 160 |
| % Daily Value* | |
| Total Fat 15 g | 23% |
| Saturated fat 2.1 g | 10% |
| Cholesterol 0 mg | 0% |
| Sodium 7 mg | 0% |
| Potassium 485 mg | 13% |
| Total Carbohydrate 9 g | 3% |
| Dietary fiber 7 g | 28% |
| Sugar 0.7 g | |
| Protein 2 g | 4% |
| Vitamin C | 16% | Calcium | 1% |
| Iron | 3% | Vitamin D | 0% |
| Vitamin B6 | 15% | Cobalamin | 0% |
| Magnesium | 7% |
Avocado is a delicious and very nutritious fruit that, in addition to consuming it raw, is included in many recipes. In the following, we will examine the benefits and harms of this fruit and at the end we will see what guacamole is.
What are the properties of avocado?
You have probably seen avocado in the recipe of many dishes and you have been wondering what are the properties of avocado. Avocado has twenty vitamins and minerals, including vitamins C, E, K, B1, B2, B3, B5, B6, potassium, magnesium, manganese, copper, iron and folate, which make this food an excellent source.
In addition, avocado does not contain vitamin A, D and the mineral calcium; But, if foods or supplements containing these substances are consumed with avocado, their absorption increases. Avocados also contain large amounts of carotenoids. Carotenoids can be converted into vitamin A in the body.
Avocado is naturally free of sugar, sodium and cholesterol; So, it is not harmful for diabetics, and having a lot of potassium, it also helps to reduce blood pressure.
The beneficial (unsaturated) fats in avocados can lower LDL cholesterol and increase HDL cholesterol if they replace harmful (saturated or trans) fats in the diet. So these fats can help the health of the cardiovascular system.
The properties of avocado for sperm and male fertility are also significant. With excellent amounts of vitamin E and other vitamins and nutrients, this food is an excellent source to help produce healthy sperm.
Benefits of avocado for bones
Half an avocado provides approximately 18% of the daily value of vitamin K. This nutrient is often overlooked; But, it is essential for bone health. Adequate intake of vitamin K can support bone health by increasing calcium absorption and decreasing calcium excretion through urine.
If You Eat an Avocado a Day For a Month, Here’s What Will Happen to You
The properties of avocado for the uterus and ovaries
Among the most important properties of avocado for the uterus and ovaries are the high amounts of vitamin E, which can be useful in improving the inner lining of the uterus. Avocados may help increase fertility and the chances of a healthier pregnancy. Nutrition is one of the main components of planning to have a baby. Also, the properties of avocado before, during and after pregnancy are significant.
The high amounts of nutrients and vitamins in avocados have made this fruit an excellent source for the health of the whole body, including the reproductive system.
Knowledge: For these reasons, never eat cucumber with skin!
Types of avocados
There are hundreds of different types of avocados in the world. One of the important factors of avocado quality is the percentage of fat or so called oil in it. For example, Hass avocados, considered by many experts to be the best in California, have 18 to 22 percent fat; Whereas, the Fuerte avocado, which is usually ranked second in quality, has 12 to 17 percent oil.
The effect of avocado on weight
Does avocado make you lose weight and reduce body fat?
A medium-sized avocado weighs about 150 grams after peeling and removing the core. One third of a medium avocado; It means that about 50 grams is suitable for daily consumption of adults; Because it has only 80 calories of energy and does not cause weight gain.
Avocado has many health benefits; But, don’t overdo it because it causes weight gain (each medium avocado has about 250 calories).
If you eat avocado at lunch, you will feel full sooner and stop eating. So you can follow a low-calorie diet and you won’t need an elaborate dinner. Avocados also contain large amounts of fiber and water, which facilitate the movement of substances in the digestive tract.
How to use avocado
Most of the avocado’s nutrients are located in the outer green parts close to the skin. So, instead of scooping out the avocado core with a spoon, first cut the avocado in half lengthwise and then separate them by twisting the two halves together.
Remove the core with the tip of a knife, with minimal pressure and damage to the fruit, and then divide each half lengthwise again. Now, easily and slowly remove the skin of the avocado from the fruit with the help of your hand. This method is the best way to consume avocado. So, cutting the avocado crosswise and emptying it with a spoon or peeling it will cause the loss of the best and most nutritious parts.
The best time to eat avocados
When should we eat avocado to have a more positive effect?
The best time to eat avocado is when the fruit is fully ripe. Never remove the woody, brown top of an avocado to test for ripeness. By doing this, not only will you not know whether the avocado is ripe or not, but you will also allow air to enter the fruit and make it oxidize and turn black quickly.
If you squeeze the avocado so that the skin sinks in, the part of the fruit underneath will turn black. For this reason, the California Avocado Commission asks buyers to refrain from squeezing avocados and leaving fingerprints on them to try them. They recommend testing with the palm of your hand with very gentle pressure.
Avocados do not become soft and ripe until they are removed from the tree. If the avocado you bought is not yet soft, store it outside the refrigerator in the kitchen until it ripens.
To speed up this process, you can put an apple and banana next to it. You can keep ripe avocado in the refrigerator for up to three days; Although the sooner you use it, the better. A sliced avocado turns black quickly.
To store half an avocado for half a day up to a day, pour a little lemon juice over it and then cover it tightly with cellophane to prevent air from reaching it. Try to use the seedless half sooner and leave the seeded part in the refrigerator.
Disadvantages of avocado
Avocado contains carbohydrates with a small chain called polyol, which can have a laxative effect if consumed in large quantities. If you are allergic to the natural sugars in avocados, you may experience bloating, gas, or upset stomach for up to 48 hours after eating them.
Consuming a lot of avocados causes weight gain, which is also one of the disadvantages of avocados; Because it is a delicious and nutritious fruit and most people think that consuming a lot of this fruit is useful.
Avocado is a source of the amino acid tyrosine, which is naturally broken down into tyramine in the body. Studies show that tyramine in avocados is associated with migraine headaches.
What is avocado sauce for salad or guacamole?
Use avocado as a healthy and delicious ingredient in your baby’s food. Spread avocado instead of butter and margarine on bread and eat it, and use it to make salad dressing or guacamole. Guacamole is a combination of avocado, tomato, onion, green pepper and garlic powder. Considering the many benefits of avocado, it deserves to be included in the family’s diet.
surce:
https://www.californiaavocado.com
https://www.epicurious.com
https://www.curejoy.com