Avocado: Things we need to know about this fruit
This is a unique fruit because while the vast majority of fruits contain a lot of carbohydrates, avocado has a lot of healthy fats in its composition. The properties of the avocado fruit have been carefully analyzed and involved in a lot of studies, and researchers have discovered a lot of important benefits that it offers to the body.
What is the avocado fruit?
The avocado fruit provides the tree of the same name, native to Guatemala and Mexico, and contains a single seed, which is also called “stone”. The shape of the avocado fruit is similar to pear, but it can also have the shape of an egg, or spherical, depending on its variety. The texture of the avocado fruit is creamy, close to that of butter.
What does avocado fruit contain?
100 grams of avocado pulp contains the following vitamins needed by the body:
- 26% of the daily requirement of vitamin K
- 20% of the daily requirement of folic acid
- 17% of the daily requirement of vitamin C
- 14% of the daily requirement of potassium
- 14% of the daily requirement of vitamin B5
- 13% of the daily requirement of vitamin B6
- 10% of the daily requirement of vitamin E
In addition to these vitamins that are beneficial to the body, avocado has its composition, small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, Vitamin A, B1, B2, and B3.
At the same time, 100 grams of avocado pulp provides the human body with 160 calories, 2 grams of protein, 15 grams of healthy fats, 7 grams of fiber, and 2 grams of carbohydrates. Avocado fruit does not contain cholesterol or salt and is low in saturated fat. The “beneficial” fat content plays many important roles in the body. When we eat healthy fats, our brain receives a signal to stop our appetite.
Constant consumption of healthy fats, such as those in the composition of avocado fruit, slows down the breakdown of carbohydrates, so that blood sugar levels are kept within normal limits.
Healthy fats also support skin health, improve the absorption of vitamins and minerals and other fat-soluble nutrients. At the same time, it helps to stimulate the immune system.
Types of avocado
The most popular variety of avocado is Hass. There are still hundreds of varieties in the world
Hass is found all year round, has an aroma similar to walnuts, and its texture is creamy. The color of this type of avocado changes from bright green to bright purple as it ripens.
Choquette is one of the types of avocado that comes from Florida and has smooth, shiny skin and its flesh is juicier.
Lula is grown in summer, and unlike the Hass type, it has fewer natural oils, but this variety contains a larger amount of water.
The Reed variety can be found only in the summer months, and its aroma is not as intense as the rest of the varieties. Its color remains green regardless of the ripening stage in which it is.
Fuerte is pear-shaped and is available 8 months a year. It has an oily texture, similar to that of a hazelnut.
Bacon variety is another type of avocado that tastes less intense than other varieties. Its shell is light brown and peels very easily.
Why is it good to eat avocados?
In this article, we will present the advantages of eating avocados.
Protects the eyes
In addition to the fact that avocado fruit promotes the absorption of antioxidants found in certain foods we eat, this fruit is a very important source of important antioxidants that contribute to eye health. It contains lutein and zeaxanthin, which many researchers claim reduce the risk of cataracts and macular degeneration in older people.
Decreases the level of bad fats in the blood
Numerous studies conducted in various health centers around the world have shown that constant consumption of avocados reduces the level of triglycerides and “bad” cholesterol by up to 20% and 22%, respectively, while cholesterol levels. good ” increased by about 11 percent.
Maintain heart health
Many studies have shown that avocado is one of the important sources of monounsaturated fats, especially oleic acyl, which plays a very important role in maintaining the health of the cardiovascular system. About 68% of the fats found in 200 grams of avocado are monounsaturated fats.
Avocados also provide the body with phytosterols, such as beta-sitosterol, campesterol, and stigmasterol. These compounds have a cholesterol-like structure and have a beneficial effect on inflammation in the body, including cardiovascular inflammation. Phytosterols also have the role of restoring blood cholesterol levels, while protecting the heart.
Despite its creamy texture, and avocado fruit provides 6-7 grams of fiber, needed by the body to maintain the proper functioning of the digestive tract.
25% of the fibers present in avocado are soluble, while 75% are insoluble. Insoluble fiber intensifies intestinal transit, promotes the elimination of toxins, lowers blood sugar levels, and “feeds” good bacteria in the intestines.
Helps prevent depression
Foods that contain large amounts of folate, such as avocados, help reduce the risk of depression. Folate prevents excess levels of homocysteine in the body, a substance that can affect blood circulation and nutrient transport in the brain.
To find out if an avocado is ripe or not you need to look carefully at its appearance. Usually, if it is darker in color, it means that it is more ripe, unlike an avocado with lighter skin. If the avocado has many uneven areas, it has most likely been hit, which is why you should not buy it.
At the same time, you can tell if the avocado is baked by pressing it lightly. If it is strong, it must be left to bake for a few more days before being eaten. If the avocado is softer, it can be used in guacamole sauces, and otherwise, it can be sliced for consumption with other foods or added to sandwiches.