Avocado is quite unique. It is in fact rich in healthy fats, unlike most fruits which mainly contain
carbohydrates. And fearing that for this reason it could make you fat, many prefer not to eat it.
Actually avocado has some amazing properties, thanks to its content of antioxidants, trace elements and
vitamins... For the line? No problem!
Avocado identikit
It is the fruit of the avocado tree, called the American Persea. There are many varieties, which differ in
shape (from pear to round) and color (from green to black).
The weight is also very variable, and is approximately between 200 grams and 1.5 kilograms.
There are many studies of a scientific nature that demonstrate the beneficial effects of avocado. It is
referred to as a superfruit... which is not surprising given its healthy properties. Here are a few of them.
Despite being a common fruit for many years now, one is often uncertain about how to eat avocado.
There are those who use it as an ingredient in salads, those who put it in sandwiches, who make it a
sauce to season meat.
The pulp has a creamy, rich, fatty consistency and blends well with various other ingredients. Guacamole
is probably the most famous recipe based on avocado, to which a variety of ingredients such as salt,
garlic, lime are added.
In some countries it is served as a dessert, with the addition of a splash of cocoa which allows you to
further increase the health benefits. It also rightfully enters into the preparation of chocolate mousse,
making it even creamier and more delicious.
To avoid the risk of pulp oxidation, just add a little’ lemon juice.
1. Avocado is incredibly nutritious
It contains a wide variety of nutrients, including 20 different vitamins and minerals. In 100 grams of
pulp, I'm count.
Vitamin K: 26% of the RDA (recommended daily intake)
Folic acid: 20% of the RDA
Vitamin C: 17% of the RDA
Potassium: 14% of the RDA
Vitamin B5: 14% of the RDA
Vitamin B6: 13% of the RDA
Vitamin E: 10% of the RDA
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1
(Thiamine), B2 (Riboflavin) and B3 (Niacin).
Such a serving provides an average of 160 calories, 2 grams of protein and 15 grams of healthy fats.
Although it contains 9 grams of carbohydrates, 7 of these are fiber, so there is only 2% simple sugars,
making this a low-carb plant food.
Avocados contain no cholesterol or sodium and are low in saturated fat.
2. Reduces the risk of heart attack
A 100 gram serving contains 14% potassium of the RDA, higher than 10% of bananas, which are a typical
food high in this substance.
Several studies show that adequate potassium intake reduces blood pressure and, as a result, decreases
the risk of heart attack, stroke and kidney failure.
2. It's great for the eye
Avocados contain lutein and zeaxanthin, two phytochemicals that are particularly concentrated in the
eye tissues. They provide antioxidant protection to help minimize damage from ultraviolet light.
Because the monounsaturated fatty acids found in the fruit also support the absorption of other
antioxidants such as beta-carotene, adding avocado to your diet can help reduce your risk of developing
age-related macular degeneration.
3. It's heart healthy
Most of the fat in avocado is oleic acid, a monounsaturated fatty acid. It is also the main component in
olive oil and is held responsible for some of its beneficial effects. For example, it is anti-inflammatory.
Avocado fats are also quite resistant to heat-induced oxidation, making avocado oil a safe choice for
cooking.
4. Helps lose weight
Fiber is another nutrient found in relatively high amounts in avocado. It can contribute to weight loss, as
well as reduce blood sugar spikes.
A distinction is often made between soluble and insoluble fiber. The former is able to nourish gut
bacteria in the gut, which are very important for optimal body functioning. About 25% of the fiber in
avocado is soluble.
5. Lowers cholesterol
Heart disease is one of the leading causes of death in the world. Several blood markers are known to
show an increased risk. These include cholesterol, triglycerides and inflammatory markers.
A number of studies have highlighted that habitual avocado consumption...
reduces blood triglycerides by up to 20%
lowers bad cholesterol by up to 22%
increases good cholesterol up to ’11%
6. Prevents osteoporosis
Half an avocado provides about 25% of the recommended daily intake of vitamin K.
This vitamin is often overlooked, but it is essential for bone health, increasing calcium absorption and
reducing urinary excretion.
7. Contributes to health in general
An American study conducted on a sample of more than 17 thousand people, examined the eating
habits and health status of those who usually consume this fruit compared to those who do not include
it in their diet.
It was thus discovered that the former have a much higher nutritional intake and are half as likely to
have metabolic syndrome, a group of symptoms that represent an important risk factor for heart
disease and diabetes.
Furthermore, they weigh less and also have more “good” cholesterol.
8. Helps absorb nutrients from vegetables
One study showed that adding avocado oil to foods or consuming avocado in salads or in the form of a
sauce can increase antioxidant absorption by 2.6 to 15 times.
So not only is this fruit highly nutritious, but it can greatly increase the nutritional value of other plant
foods.
This is a great reason to always include a source of healthy fats when eating vegetables. Without it,
many of the beneficial plant nutrients are wasted.
9. It can help prevent cancer
It appears that avocado extract inhibits the growth of prostate, colon, stomach, pancreas and cervical
cancer cells. It also appears to help reduce the side effects of chemotherapy in human lymphocytes
Although the mechanism behind this apparent risk reduction is currently unknown, researchers believe
that folate (folic acid) protects against unwanted mutations in DNA during cell division.
10. Relieves arthritis symptoms
Arthritis is a common problem in Western countries. There are many types and they are often chronic
problems, which accompany people throughout their lives.
Several studies have shown that avocado and soybean oil extracts can reduce the symptoms of bone
arthritis, called osteoarthritis.
11. Ideal for future mothers
The folic acid content of avocado is extremely important for carrying a healthy pregnancy to term.
Adequate intake reduces the risk of miscarriage and positively affects the health of the newborn.
12. against depression
Like all foods that contain high levels of folic acid, avocado can help reduce the risk of depression. This
substance in fact prevents the accumulation of homocysteine, a substance that can alter the circulation
and supply of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and
norepinephrine, which regulate mood, sleep, and appetite.
What are you waiting for? Order it now at www.aranciabellino.com! It's good, it's Italian, it's good.
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