Avocado Healthy Food

Avocado Healthy Food

Some people avoid avocados because they think they contain too much fat. Avocados are really rich in monounsaturated fats, and when they replace saturated fat in the diet, they help reduce the level of bad (LDL) cholesterol and the risk of heart disease.


Main nutrients: monounsaturated fat, folic acid (vitamin B complex), vitamin A, potassium, sterols.


What do we eat?

Avocados and olives are incredibly rich in healthy fats. This fruit with unusual look contains 20-25% fat, and more than half of them are mono-saturated. In half a mid-size avocado, it has more potassium than in a whole banana, but there is very little sodium. For comparison, dietary margarine contains about 55% fat, and even those with reduced salt content do not satisfy the nutritional criteria with a minimum amount of salt.

Fats do not affect your blood sugar level, so the avocados are a great nutritional supplement with a low glycemic index if you eat it moderately.

Medicinal properties and why it is good to eat Avocado.

Despite the fats it contains, or precisely because of them, avocados can lower cholesterol levels in the blood. Scientists have found that by replacing only 5% of calories ingested by saturated fat (from butter or cheese) with monounsaturated fats – which they have in avocados – it reduces the risk of infarction by more than 30%.

The other advantage of avocados is that it contains a lot of beta-sitosterol, a plant sterol that blocks the absorption of cholesterol from food, and restores the inconvenience caused by benign prostatic hyperplasia, as well as glutathione, an anticancer compound and a powerful antioxidant that protects the cells from free radicals.

It is rich in vitamins and minerals, including vitamin E, magnesium (releases symptoms associated with premenstrual syndrome, migraine, anxiety, and other disorders), vitamin C and folic acid (an avocado delivers 50 mg or about 28% of daily needs). This important B-vitamin is associated with the prevention of irregularities in the development of the fetus, as well as the prevention of cancer and heart disease in adults.

Avocado contains more soluble fibers (which stabilize blood sugar and lower cholesterol) and proteins from any other fetus. However, due to the high-fat content, it should be used moderately.

 

  • Lowers Cholesterol Levels
  • Improves Digestion
  • Powerful antioxidant
  • Reduce the risk of infarction by more than 30%
  • Cancer Prevention & Relief
  • Prevents Osteoporosis
  • Help with Weight Loss
weight loss, loosing weight with avocado
  • Eye Protection –  eating avocado helps you absorb the nutrients like carotenoids – alpha, beta, and lutein, all of which are essential for healthy eyes.

One serving of 200 gr Avocado contains:

      • 320 calories
      • almost 30 grams of fat
      • 17 grams of carbohydrate
      • Around 1,4 grams of sugar
      • almost 15 grams of fiber

    Also, Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

    The information below in the table are based in percentage by recommended daily intake = RDI, on a 2000 calories daily diet.

    Total Fat 29 g 44%
    Saturated fat 4.3 g 21%
    Polyunsaturated fat 3.7 g
    Monounsaturated fat 20 g
    Cholesterol 0 mg 0%
    Sodium 14.1 mg 0%
    Potassium 974.9 mg 27%
    Total Carbohydrate 17 g 5%
    Dietary fiber 13 g 52%

     

    Vitamin A 5% Vitamin C 33%
    Calcium 2% Iron 6%
    Vitamin D 0% Vitamin B-6 25%
    Vitamin B-12 0% Magnesium 14%

    In other words, if your daily diet is based on 2000 calories you should take no more than 30 gr daily fats.

    How to strengthen the beneficial properties of avocados.

    Avocados should be used as a substitute for other sources of fat in the diet, not as an additional source of fat.  Replace the consumption of butter and margarine with avocado puree.
    Spread it on bread instead of mayonnaise or add it to hot baked potatoes instead of sour cream or curd. Instead of yellow cheese, add a piece of avocado in the sandwich ( with that you’ll replace bad fats with good ones).

    Put a little avocado in a sandwich or in any other food rich in carbohydrates and fats will slow the digestion of the meal and will have a better effect on blood sugar.

    How much is enough?

    The average fruit of avocados contains about 227 calories, so only a few smaller pieces are enough. Cut the avocado into five parts and eat one piece, which has only 45 calories – about half the spoonful of mayonnaise, and it’s much healthier. If you use the avocado as a nap, approximately one flat soup spoon (15 ml) is sufficient.

    A little geography.

    The avocado is divided into the Caribbean, Guatemalan or Mexican, although it does not have to refer to its geographic origin. In different periods of the year on the market there are various varieties of avocados. The most common is California variety, which has a crude dark-green crust and a Fuerte variety with has a light green light crust and is agriculture in Florida.

    The largest producers of avocados are Mexico, the Dominican Republic, Colombia, Peru and Indonesia.

    Practical tips:

    In order to avoid darkening of the avocado in the fridge, spray the bare surface of the cut avocados with lemon juice or a little olive oil, and then wrap it the avocado into a foil. Do not keep it longer than three days.

    If the avocados are maturing, and you are not able to eat it at the moment, dip it and mix by hand one fruit with half a tablespoon of lemon juice. Place the avocado butter in a container with a lid and freeze it. Do not store it for more than four months.

     

    Allergies

    Some people have allergic reactions to the avocado fruit. There are mainly two forms of allergy: those with a tree-pollen allergy develop local symptoms in the mouth and throat shortly after eating avocado; the second, known as a latex-fruit syndrome, is related to latex allergy and these symptoms include generalized urticaria, abdominal pain, and vomiting and can sometimes be life-threatening.

     

     

     

     

    avocado healthy food