Avocado - a wealth of healthy fats. Why is it worth eating them?

Avocado is a fruit that is gaining more and more popularity around the world. He is known primarily for its unique nutritional values ​​and versatile applications in the kitchen. Regardless of whether you add them to salads, smoothie or preparing guacamole, avocado is an excellent source of healthy fats, vitamins and minerals. Including it in a daily diet can bring many health benefits, such as improving heart work, lowering cholesterol and support for the slimming process.

Avocado - nutritional values

Avocado (Persea Americana) is a product with exceptional nutritional values ​​that deserve a special place in the diet of anyone who cares for health. Avocado is not only tasty, but also contains nutrients, vitamins and minerals. The fat content in avocado is about 15% of the mass of fruit, which consists of healthy, unsaturated fatty acid, such as oleic acid (monounsed fatty acid) and fatty acids omega-3 and omega-6. These fatty acids are important in the regulation of blood cholesterol and the effectiveness of the treatment of cardiovascular disease. Avocado is also a source: Protein - Contains all American flags. Fiber - improves intestinal peristalsis and a beneficial effect on the immune system. Vitamin - rich in vitamin K, C, E, B5, B6 and folic acid. It is especially worth paying attention to vitamin E, which is a strong antioxidant, compatible with the cell before oxidation. Minerals - It contains potassium, magnesium, phosphorus and copper. Potassium is powered by an electrolyte, which acts as a nervous and muscular system and regulates blood pressure.

Why is it worth eating avocado?

The health benefits of water consumption are numerous. This fruit should be entirely a element of mythology, due to the following properties:

• Risk of risk of heart disease: Low concentration of fatty acids, high level of oleic acid, changed level of bad cholesterol (LDL) and changed level of good cholesterol (HDL).
• Support of the immune system: High content of vitamins C and E, along with antioxidants, strengthening the immune system, harmfulness against infections and inflammation.
• Improving eye health: Avocado contains lutein and zeaxanthin, carotenoids with strong antioxidant properties that protect the eyes against mechanical damage to UV radiation.
• Blood sugar level adjustment: Fiber and healthy fat contain fatty acids that help in stabilizing blood glucose, which is beneficial for people with type 2 diabetes.
• Health support: Vitamin K and magnesium are necessary for health, preventing absorption of calcium and osteoporosis.

Avocado - contraindications

Despite many health benefits, there are some contraindications related to the consumption of avocado, which is worth knowing. First of all, people who are allergic to latex should be careful, because avocado can cause allergic reactions in people with this allergy, known as "latex-novel" syndrome. Symptoms may include rash, itching, swelling, and in more severe cases of breathing difficulties. In addition, due to the high fat content, people with pancreatic problems or having problems with the digestive tract should consult a doctor before regularly introducing avocado into the diet. Although avocado fats are healthy, excessive consumption can lead to weight gain, therefore people trying to control weight should consume this fruit in moderation. People taking blood thinning drugs should also be careful. Avocado contains vitamin K, which can affect blood clotting, which may interfere with the effects of such drugs. Ultimately, it is worth paying attention to the quality of the avocado purchased, avoid excessively processed products that may contain chemical additives and preservatives. If you have doubts about eating avocado or you are afraid that it may affect your health, it is always worth consulting a doctor or dietitian.

How to eat avocado to make it tasty?

It was created to make it a versatile dish that is created to make it a favorite dish. Raw avocado, cut into slices or cubes, can be an ideal addition to salads, sandwiches or toast, where it will enrich the dish with your creamy consistency. Avocados in the form of guacamole, mixed with lime, onion, tomato and coriander, is an excellent dip for vegetables, nachos or an addition to tacos, ensuring a wealth of taste and health benefits. Beloved with other fruits, such as bananas, berries and a plant drink, avocado creates a creamy and nourishing smoothie, perfect for breakfast or a snack after training. In the avocado desserts, it blends in well in chocolate pudding, giving it a creamy consistency, and in plant ice cream, adding exceptional smoothness. Baked avocado halves can be prepared with an egg inside, sprinkled with oil, salt and pepper, creating a healthy and filling snack, which can be an interesting addition to brunch or a light dinner. Thanks to these various methods of consumption, avocado can become an integral part of the diet, providing not only taste, but also numerous health benefits.

How to choose a good avocado?

Choosing a good avocado may seem difficult, but a few simple tips can help you find a perfectly ripe fruit. First of all, it is worth paying attention to the color and texture of the skin. Mature avocado usually has a dark green or almost black skin with a slightly rough surface. Avoid fruit with large, soft spots or skin damage, because they can be signs of overview or corruption. The next step is to gently press the fruit. Mature avocado should be slightly soft, but not too sponcial. If the avocado is very hard, it means that it is immature and will need a few days to see at room temperature. If it is too soft, it can be overripe and it could start to break inside. You can also check the avocado by removing a small peduncle at the top of the fruit. If the pulp underneath is greenish, it is a sign that the avocado is ready to eat. A brown or black spot under the peduncle suggests that the fruit is overpriced and it can be overpugs. It is also worth buying avocado at various stages of maturity, to make sure that we will always have at hand the fruit ready to eat, and at the same time others will ripen for several days. Avocados can also be stored in the fridge to slow down the maturation process if you do not plan to eat it right away.

Is avocado healthy?

Avocado is healthy and tasty. According to numerous scientific research, its regular consumption brings many health benefits. Avocado is rich in monounsaturated fats that are beneficial to the heart, helping to reduce the level of bad LDL cholesterol and increase the level of good HDL cholesterol. In addition, avocado contains fiber, which supports digestion and contributes to the feeling of satiety, which can be helpful in controlling body weight. This fruit is also a source of potassium, which is necessary for the proper functioning of the muscles and nervous system, and vitamins from group B, K, C and E, which support the immune system, healthy skin and general well -being. However, it is worth remembering that avocado is a caloric fruit. One average fruit contains about 250-320 calories, depending on the size. Therefore, people who care about their diet should consume avocado in moderation to avoid excessive calorie consumption. Taking into account the avocado in the daily diet can be beneficial, if it is consumed as recommended and in the context of a balanced diet. Thanks to its nutritional properties, avocado can contribute to improving health and Well-Being at many levels.

Avocado in cosmetology

Avocado has also found wide use in cosmetology, where they are valued for its moisturizing, nourishing and regenerating properties. Avocado oil is a popular ingredient in many cosmetics, including creams, balms, hair masks and serum. Due to the high content of monounsaturated fats and vitamins A, D and E, avocado oil perfectly moisturizes the skin, prevents drying and peeling, and can also help reduce fine wrinkles. Avocado -based hair masks are willingly used, especially by people with dry and damaged hair. Avocado helps to restore hair shine and softness, strengthening them from root to the ends. In addition, the natural ingredients contained in the avocado support the regeneration of skin cells and can alleviate inflammation, which makes them an excellent agent for acne skin care or with a tendency to redness. DIY avocado masks, prepared at home, are also popular. They can be easily done by combining avocado pulp with other natural ingredients, such as honey, yogurt or olive oil, creating mixtures that nourish the skin and hair in a natural way. Thanks to these versatile applications, avocado is a valuable ingredient in both the kitchen and body care.

Avocado myths

Around the avocado many myths that can discourage it from consumption. It is worth overthrowing some of them:

Myth 1: avocado fattening.

The truth is that there is avocado, despite its caloric content, it is rich in fiber and healthy fats that favor the feeling of satiety and can support slimming.

Myth 2: Avocado is difficult to accept.

Nothing could be more wrong. Avocado is one of the most favorite fruits that can be easily prepared in different ways.

Myth 3: Avocado has no taste.

The avocado has a delicate, butter taste, which goes well with both sweet and sweet dishes, it is an excellent carrier for other tasty flavors.

Summary

Avocado is a fruit that is worth adding to your diet because of its numerous health properties. The richness of healthy fats, vitamins and minerals makes it an excellent choice for people who care about their health. We recommend following each diet, but we do not recommend any culinary preferences. However, I do not remember whether consumption is permissible to completely use its beneficial properties.

Sources

Dreher, ML and Davenport, AJ (2013). Avocado Hass composition and potential health effects. Critical reviews in science about food and nutrition, 53 (7), 738-750. Fulgoni, VL, Pereira, Ma i Rader, N. (2013). Consumption of nutrients associated with avocado intake. Food & Nutrition Research, 57. Wang, L., & Bordi, PL (2011). DISH: Dietary intervention in the field of sodium health and blood pressure - RCT. Journal of Nutrition & Food Sciences, 2 (5).