Avocado: how to eat? Properties and nutritional values
Avocado is a fruit that is very easy to eat, and in addition has many medicinal properties and nutritional values. They were already appreciated by the inhabitants of south-central Mexico, where they come from. The name of the avocado comes from the word Ahuacuatl , which in the Aztec language means "tree on which the kernels grow". The genesis of this name is closely related to the shape of the fruit and its alleged aphrodisiac properties. What other properties does the avocado have?
Avocado - nutritional
values. Healthy
fat lycopene, potassium, vitamins C, E, A, group B, lutein and zeaxanthin
Unlike most popular fruit,
there are few simple sugars in avocado.
Avocado is a rich source of monounsaturated
fatty acids (omega-9) . Omega-9 content in avocado reaches 20-30% on average.
It also contains a good proportion of unsaturated omega-3 and omega-6 fatty acids, which are
essential for the proper functioning of the body. 4 Thanks to the
presence of these fats, valuable ingredients from other products are better
absorbed, for example, the body absorbs 4 times more anti-cancer lycopene from
tomatoes, if at the same time we eat avocados, eg in a salad.
Due to its rough green skin, it is
sometimes referred to as an alligator pear. In Poland, he is also called a tasty.
There is also a lot of
potassium in the avocado (more than in bananas), which regulates the blood
pressure, watches over the proper functioning of the heart, and also has a
beneficial effect on the nervous system. This fruit contains a lot of vitamins C, E and A - strong antioxidants, which have anticancer effects, as well as vitamins from group B, among them folic acid is particularly valuable, which prevents fetal developmental defects.
Avocado eating also has a good effect on the eyes, because it contains lutein and zeaxanthin.
Avocado and cholesterol
In medium-sized avocado
(270 g) is about 40 g fat. Other fruits contain it only in trace amounts (0.2-0.4 g).
However, this is a health-beneficial fat. Beta - sitosterol found in monounsaturated fat allows to
lower the level of "bad" LDL cholesterol and triglycerides. It also allows you to maintain the correct level of "good
cholesterol" HDL. This means that avocados
will also be a good choice for those suffering from atherosclerosis
.
Avocado and diabetes
Monounsaturated fatty
acids have the effect of preventing or reversing insulin resistance , which is
one of the causes of type II diabetes . The nutritional value of avocado (in 100 g)
Energy value - 160 kcal
Total protein - 2.00 g
Fat - 14.66 g
Carbohydrates - 8.53 g (including simple sugars 0.66)
Fiber - 6.7 g
vitamins
Vitamin C - 10.0 mg
Thiamine - 0.067 mg
Riboflavin - 0.130 mg
Niacin - 1.738 mg
Vitamin B6 - 0.257 mg
Folic acid - 81 μg
Vitamin A - 146 IU
Vitamin E - 2.07 mg
Vitamin K - 21.0 μg
Minerals
Calcium - 12 mg
Iron - 0.55 mg
Magnesium - 29 mg
Phosphorus - 52 mg
Potassium - 485 mg
Sodium - 7 mg
Zinc - 0.64 mg
Fatty acids
saturated - 2.126 g
monounsaturated - 9.799 g
polyunsaturated - 1.816 g
Data source: USDA National Nutrient Database for Standard Reference
Avocado for cancer - can
it help to treat leukemia?
The fatty acids contained
in avocado in addition to maintaining normal cholesterol levels, also have
anticancer effects. Canadian scientists have identified lipid in avocado that helps to treat acute myelogenous leukemia, according to Cancer Research. The lipid was named avocatine B. Laboratory tests on human cells showed that it works by selective control of cancer stem cells (they are the main cause of leukemia development and its recurrence in many patients), while not affecting healthy cells. Researchers hope that the drug containing avocatin B will help in the future increase survival and improve the quality of life of patients with acute myelogenous leukemia. They also emphasize that the possibilities of using this lipid in medicine go beyond oncology
Avocado reduces the
symptoms of aging
The relationship
contained, among others in avocado reduces the symptoms of aging in mice - informs
the letter "Cell Metabolism". Researchers
at the University of Washington at St. Louis
noticed that the nicotinamide mononucleotide (NMN) dissolved in water and given
to healthy rodents compensates for this drop in energy, which allows to reduce
such signs of aging, such as weight gain, decline in physical activity or
reduced sensitivity to insulin. The nicotinamide
mononucleotide occurs naturally, among others in
broccoli, cabbage, cucumbers or avocados. Administration
of NMN to older mice brought many positive results regarding, e.g. bone density, skeletal muscle strength, liver function, as
well as the work of the immune system, sight or insulin sensitivity. "Considering the fact that energy production processes
run in a similar way in human cells - we hope that these studies will help us
to create methods that allow us to grow healthier," says Dr. Shin-ichiro
Imai, author of the study.
Why is it worth eating an
avocado?
The expert Jacek
Bilczyński, specialist in the field of nutrition and a healthy lifestyle,
answers this question.
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Avocado and slimming. How many calories does avocado
have?
Although there is not much
sugar in avocado, because of this fat, avocado is the most caloric fruit: 100 g
is 160 kcal (that is, the average fruit is about 430 kcal), and for example an
extremely calorie banana is 95 kcal per 100 g. Theoretically, therefore, it is
not recommended for slimming dieting. However, scientists at Loma Linda University in California
(USA) have found that avocados can help control appetite. Eating half of the avocado for lunch causes the feeling of
satiety to last longer and the willingness to snack between meals decreases -
according to the research published by the journal Nutrition Journal. Researchers conducted experiments in a group of 26 overweight
people. During the lunch the subjects had to eat
a half of fresh avocado - be replacing another product or adding to what they
planned to eat. It turned out that thanks to
this they had about 40 percent. less willingness
to eat something within three hours after a meal and by 28 percent. less willingness in five hours, compared to a standard lunch
without avocados. They also admitted to feeling
greater satisfaction. 6
Avocado - how to eat? The use of avocado in the kitchen
To slice it, we cut it
along (the knife will stop on the stone).
Then grab the fruit on both sides, turn each half in
the opposite direction and remove the stone. Cut the avocado into cubes. Slices of avocado can be laid on sandwiches and crackers with cheese. The pulp can be used to grease bread (instead of butter).
Brazilians add avocado to ice cream. Filipinos make a drink of mixed avocado, sugar and milk.
Avocado supports the
absorption of provitamin A
Adding fresh avocado to a
tomato or carrot significantly improves the absorption of carotenoids and their
conversion into the active form of vitamin A - according to a study published
in the Journal of Nutrition. Researchers from the Ohio State University conducted a study in a group of 12 healthy men and women. During the first round, it was checked whether consuming 150 grams of fresh avocado together with the beta-carotene-rich tomato sauce would facilitate the absorption of carotenoids. During the second round of research, tomato sauce was replaced with fresh carrots.
It turned out that in the first case, avocado increased the absorption of beta-carotene by 2.4 and increased its conversion to vitamin A by 4.6 times. When avocado was combined with carrots, the absorption of beta-carotene increased 6.6 times, and absorption alpha-carotene - 4.8-fold. Transformation of carotenoids into an active form was 12.6 times higher.
How to eat avocado? Regulations of Anna Starmach
When buying avocados,
choose soft fruit to the touch (but not too soft). Hass varieties black after ripening. For other varieties, the fruit should be lightly squeezed to check if it is ripe.
Mature sheep should be stored in the fridge.
Unripe fruits can be put in a paper bag or kept for a few day
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