THEavocado is a fruit rich in monounsaturated fats which can have numerous health benefits. If consumed in adequate quantities, it is also suitable for a low-calorie diet.
- Avocado description
- Properties and benefits of avocado
- Calories and nutritional values of avocado
- Ally of
- A recipe up your sleeve
Avocado is the fruit of the avocado tree, belonging to the Lauraceae family and cultivated mainly in tropical areas, such as Mexico, Peru or Brazil, but recently it is also cultivated in the country, particularly in some areas of Sicily and Sardinia.
The fruit is shaped like a pear, has a green skin, which becomes darker and tending to black as the fruit ripens and a single large seed.
Although it is a fruit, in reality, its organoleptic characteristics and its nutritional values are very different from fresh fruit we are used to. In fact, it is most commonly used for savory preparations and is mainly considered a source of fat.
It is rich in nutrients and properties. Let's find out together!
Properties and benefits of avocado
Rich in good fats, fibers and minerals, avocado boasts numerous properties.
Here are some:
- Thanks to the high content of monounsaturated fatty acids (MUFA), reduces cholesterol levels and LDL (bad) cholesterol, favoring the increase of HDL (good) cholosterol.
- Thanks to the presence of bioactive molecules, rireduces the risk of cancer.
- Thanks to the presence of MUFA, antioxidants and fibers, reduces the risk of developing Metabolic Syndrome, a disease characterized by the coexistence of several factors, including hyperglycemia, dyslipidemia and hypertension.
- Thanks to a good percentage of fibers, it is able to promote intestinal transit and improve blood fat and sugar levels.
- Thanks to the presence of vitamins, minerals and antioxidant molecules, reduces inflammation and, therefore, the risk of developing associated diseases.
- Also, avocado is one good source of many micronutrients, including vitamin A, vitamin C, vitamin E, iron, potassium, calcium, and magnesium.
Calories and nutritional values of avocado
100 g of avocado provide:
- 231 kcal
- 4,4 g protein
- 23 g fat
- Saturated fat 2,5 g
- Monounsaturated fatty acids 18,3 g
- Polyunsaturated fatty acids 1,4 g
- G carbohydrates 1,8
- Sugars 1,8 g
- Fiber 3,3 g
Avocado, ally of
Cardiovascular system, nervous system, gastrointestinal system.
A recipe up your sleeve
The sweet taste and the almost creamy consistency, make this fruit very versatile and especially suitable for the preparation of savory dishes.
In many cases it is used in combination with smoked salmon, eggs and nuts or oil seeds.
Although they are all healthy and nutritious foods, pay attention to fats and calories! All the foods mentioned are mainly a source of fat and consuming them in a single meal is easily likely to exceed and consume an excessively caloric dish. No problem if it happens occasionally, but if you like to introduce avocado more often in your diet, opt for a more balanced recipe!
- 1 ripe avocado
- 1 / 2 onion
- 1 of lemon juice
- salt and pepper to taste
- Peel and cut a ripe avocado.
- Once the pulp is obtained, mash with a fork and amalgamate it a half onion finely cut, a pinch of salt and pepper.
- Sprinkle the mixture with a tablespoon of extra virgin olive oil and use it to fill a bruschetta, a toast, a sandwich or to flavor a salad or a main course of fish.
More articles on avocado
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How to eat avocado
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Avocado and cholesterol
Avocado among the antioxidant foods: discover the others
Bibliography and sources
Chemopreventive characteristics of avocado fruit, Seminars in Cancer Biology
Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008, Nutrition Journal
Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers, Food & Function
Food Composition Data Bank