Avocado Nutritional Properties and Benefits
Avocado Nutrition is a unique type of fruit since unlike most fruits that are rich in carbohydrates, this is rich in healthy fats and there are many properties of avocado.
But above all, what makes it special is a number of important health benefits it has.
Beneficial Properties of Avocado Nutrition:
In the following, we offer you a list of the main nutritional properties of avocado, which certainly encourage us to include this food in our usual diet.
The avocado is incredibly nutritious. In fact, avocado is much appreciated for its high nutritional value, and can also be added to any type of dish thanks to its good flavor and rich texture. Although known to be the ingredient in guacamole, avocados can be used in many dishes.
Avocado Nutrition is known as one of the “super foods”, thanks to its enormous beneficial properties for health. This fruit contains a wide variety of nutrients, including 20 different vitamins and minerals.
The following lists the most abundant nutrients it contains, in a portion of only 100 grams:
Vitamin K: 26% of the recommended daily dose.
Nutritional Properties and Benefits of Avocado
Foliate: 20% of the recommended daily dose.
Vitamin C: 17% of the recommended daily dose.
Potassium: 14% of the recommended daily allowance.
Vitamin B5: 14% of the recommended daily dose.
Vitamin B6: 13% of the recommended daily dose.
Vitamin E: 10% of the recommended daily dose.
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin).
One serving of avocado nutrition would have a supply of 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it also contains 9 grams of carbohydrates, 7 of them are fiber, so there are only two “liquid” carbohydrates. We are, therefore, facing a low carbohydrate food. Other advantages of avocado are that it does not contain cholesterol or sodium, in addition to being low in saturated fats.
As we can see, avocado nutrition is loaded with very important nutrients such as healthy fats, fiber, many vitamins and minerals. To compare it with another of the most recommended fruits, such as banana, avocado has even more potassium. This mineral is very important for many important functions of the body and helps maintain electrical gradients in the cells of the body. Thus, 100 grams of avocado provide us with 14% of the recommended daily allowance of potassium, compared to 10% that provide the bananas, which are one of the richest foods in potassium.
What is avocado Nutrition?
Avocado is a fruit originating in Mexico and Central America, belonging to the species Persea Americana. Today, thanks to hybridizations and thousands of years of cultivation, there are numerous varieties of fruit, whose main producers are Mexico, Chile, the United States, Indonesia, the Dominican Republic, Colombia, Peru, Brazil, China, and Guatemala.
Externally, the avocado nutrition is living green and as it matures it becomes darker, almost black. The flesh is light green or yellowish and has a creamy texture. Inside we find a large lump, which is the seed of the avocado.
Scientific Properties of Avocado Nutrition
A small avocado, with 150g of pulp (1 cup approximately), provides 240 calories, 22g fats, 13g carbohydrates, 3g protein and 10g fiber. We have realized, therefore, that avocado is not a low-calorie fruit, but its differential lies in the composition of its fats. Almost 70% of the fats found in avocados are monounsaturated, most of the oleic acid and the rest is composed of polyunsaturated (omega-6 and omega-3) and saturated fats (palmitic acid).
Its ratio of omega-6 to omega-6 is more than 10: 1. It is believed that an imbalance in these proportions is responsible for causing inflammation and some diseases. Health authorities from several countries recommend a ratio of 5: 1, up to 2: 1 can be found. Thus, despite the benefits of avocado and monounsaturated fats, it is important to seek sources rich in omega-3s to offset the intake of omega-6s in avocados.
The amount of fiber present in the avocado is also impressive. 10g corresponds to 40% of all recommended fiber daily.
In addition to the macronutrients, avocados nutrition contain a very large variety of vitamins and minerals. Of note are the B vitamins, vitamin C, vitamin A, vitamin E, vitamin A, copper, manganese, magnesium, phosphorus, potassium, and zinc.
Rich source of nutrients and vitamins
Avocado Nutrition is a treasure trove of vitamins and nutrients important for the balance of an organism. It is rich in minerals like Potassium, Iron, Calcium, and Magnesium. You will be able to enjoy several benefits of avocado, which we will see below, through vitamins A, C, E, K and B vitamins.
What is avocado for?
In Europe, avocado is very consumed in fresh form, beaten with milk or mashed; many people add sugar or lemon. Already abroad, the most popular way to use avocado is in salty recipes – the most common is in the preparation of guacamole, a Mexican-based sauce that in addition to avocado also carries onions, tomatoes, coriander, lemon juice and other seasonings.
It can also be used as a substitute for oils and fats in some recipes, pastries, and toast, in the preparation of sandwiches and to give a special touch on salads.
Including avocados in food can bring numerous benefits because of its nutritional composition, rich in “friendly” fats and healthy phytonutrients.
Real-Time 15 Benefits of Avocado – For Which It Serves and Properties
Fruits can aid in the process of slimming and provide satiety at inopportune moments. While most of them are high in carbohydrates, avocados are made up, for the most part, of fats.
At first, this feature may seem bad, and so a number of people avoid consumption and exclude avocado from the list of fruits allowed in a diet, only by the fame created on its high calorific value, giving up the various benefits of avocado to the health and fitness.
However, the lipids present in avocados are very healthy and fruit can be a great choice in structuring a balanced diet.
Now we will clarify the benefits of avocado for our health, what are its main properties and you can understand that as a villain he has nothing, quite the contrary, he can improve his quality of life and still help maintain the good shape.
Is the calorie value of avocado high? Yes, but it is important to reflect on the choices made for your meals; analyze the selected foods for your food and look for functional replacements for your body.
Avocado nutrition contains on average 180 calories in 100 grams. Does it have fats? Yes, but they are good fats. They are monounsaturated fats, essential for controlling cholesterol and reducing triglycerides. It is also indicated for the treatment of cardiovascular diseases and prevention of them.
The fruit helps in the absorption of lycopene and beta-carotene since the carotenoids are soluble in the fact that the avocado nutrition can offer. They will help and preserve the cells of your body. This benefit can be obtained from the insertion of at least 150 grams of avocado into traditional salads. This result can also be achieved with the adhesion of avocado oil, which you can purchase at natural food stores.
Below you will know the main carotenoid antioxidants contained in an avocado:
There are many benefits of avocado, see below what they are.
Benefits of avocado for health and fitness
Increases absorption of Carotenoids
Many foods have pigments of red or orange coloring in their composition, which are the so-called carotenoids. Examples are sweet potato, papaya, carrot, mango, spinach, beetroot, and broccoli.
In the human body, carotenoids act as antioxidants and precursors of vitamin A, which is essential for eye health. Because it is lip soluble, the absorption of these substances is enhanced by the presence of fats in the meal, but the foods that contain them are very poor in lipids. Thus, researchers studied the association between the absorption of naturally occurring carotenoids in food and the combined intake of avocado.
Avocado is rich in healthy fats and potentiated the absorption of carotenoids 2 to 6 times compared to the meal without avocado. In addition to the absorption, the avocado indicated to improve also the conversion of carotenoids into vitamin A.
In addition, the avocado itself contains carotenoids. The most abundant are chrysanthemaxanthin, but Neoxanthin, trans-neoxanthin, and lutein are also found, as seen above.
We can conclude, therefore, that in addition to its intrinsic properties, avocado nutrition can help us to extract the best from other foods as well, improving the absorption of these plant compounds.
You who live with bumps, discomforts, and redness due to arthrosis, rheumatism, and drops, are often advised by doctors to adopt a regular diet to aid in treatment, right? Then try adding avocado to your meals. It will be very effective in the results and will reduce the impacts on your health and the body.
The benefit can be recognized by the positive effect of avocado on HDL cholesterol, considered good cholesterol, responsible for the protection of the arteries, not for the destruction of these. It can aid in dilating the arteries and in various body changes beneficial to the balanced and regular functioning of your body. This benefit of avocado is provided by vitamin E, which induces fats to take on anti-inflammatory power.
Arthritis is an inflammatory disease that affects many people and leads to intense joint pain and other problems. Avocado components, such as monounsaturated fats, phytosterols, vitamins E and C, as well as carotenoids, help fight inflammation caused by arthritis by improving the quality of these patients.
Avocado contains a substance called glutathione, which reduces the effects of cortisol, the hormone characteristic of stress. The excess of this hormone also hinders the process of weight reduction. Glutathione also benefits the detoxification of your body and improves the functioning of your liver, thus making the best elimination of toxins plus one of the benefits of avocado.
Improves cardiovascular health
Including avocado nutrition to a balanced diet has been shown to be effective in preventing and combating various cardiovascular diseases by improving levels of bad cholesterol (LDL) and reducing the level of oxidative stress in the bloodstream.
One of the factors contributing to these avocado benefits is its lipid composition, such as monounsaturated fats, especially oleic acid, which accounts for 68% of the fat present in the fruit and in many studies has been associated with beneficial effects on cardiovascular health, in addition, to improve brain function and provide better growth and renewal of cells. This concentration brings the composition of avocado to very healthy oils like olive oil.
Other very important components are phytosterols, which include beta-sitosterol, campesterol, and stigmasterol. They play an important anti-inflammatory role, which also benefits the prevention of vascular complications.
Other important substances are antioxidants that include carotenoids, vitamin E and vitamin C and other components with an anti-inflammatory effect, catechins, and procyanidins, which are flavonoids.
It is believed that these benefits can be obtained by regularly consuming approximately one cup or a small unit of avocado and always associated with an adequate diet, balancing the quantity and quality of the fats ingested.
The substance responsible for this power is glutathione, as previously described. It is able to act as a blocker of at least 30 different carcinogens.
Avocado nutrition provides an increase in HDL cholesterol, considered to be good cholesterol, and a reduction in LDL cholesterol, the bad cholesterol. It reduces the amount of the hormone beta-sitosterol and is able to inhibit the absorption of dietary cholesterol.
Regular bowel movement
We know that a bowel with the regular flow is maintained with the consumption of many functional foods. The good functioning of the intestine is another of the benefits of avocado, coming from the fibers contained in the fruit.
Inhibits appetite and slims
The benefits of avocado nutrition extend to weight loss. It is extremely rich in fiber, a serving of 150g contains 10g of this nutrient that is essential in diets for weight loss as it helps in bowel functioning, gives satiety for a prolonged time and even helps reduce glucose spikes and blood cholesterol levels.
A research published in the Nutrition Journal showed that people who ate half an avocado along with the lunch meal had 40% less willing to eat a few hours later. The inclusion of guacamole in the main meals also seems to have this effect.
Monounsaturated fats, which are abundant in avocados, are associated with reduced abdominal fat, which is the most dangerous in terms of a risk factor for the development of diseases related to overweight.
Avocado nutrition still contains low amounts of carbohydrates, in addition to having a fairly low glycemic index. This prevents glycemia and insulin spikes, whose rebound result, after storing glucose as glycogen or fat, is the triggering of more hunger.
So, despite the high concentration of fats and calories, by adding avocado to a proper diet, it will help you in weight loss. But caution is required in your intake. The maximum consumption of half an avocado per day is indicated.
You can use avocado to regulate your menstrual cycle. It is indicated the ingestion of teas made with flowers for example; you can consume around 2 to 4 times during the day. A menstrual cycle under control will also reduce the effects of PMS (premenstrual tension).
There are benefits of avocado to the health of your vision provided by the vitamin A contained in the fruit.
Provides better health for your hair
There are benefits of avocado also to your hair, you will be able to get rid of the discomforts of dandruff, provide strength to them and still aid in the prevention of baldness.
Avocado may be the ally you sought to achieve the perfect night’s sleep you needed. B vitamins such as B3 are able to balance the hormones responsible for the balance of substances responsible for the brain’s sleep activities. Folic acid also feeds neurotransmitters responsible for sleeping health.
Prevents premature aging and treats skin
The power of antioxidants can reduce the harmful effects caused by free radicals to the skin. The constant renewal of the cells offers more vitality and health to your tissues. Your skin may stay hydrated longer and full of nutrients. Avocado oil is much sought after by these avocado benefits.
You’ve certainly even seen recipes for homemade avocado masks for a more beautiful skin. This is due to the fact that the nutrients present in the fruit, such as good fats and vitamins help maintain skin hydration, vitality, and elasticity. Oleic acid helps reduce skin irritation and redness and improves your repairability. Proper intake of this fatty acid helps regulate the production of sebum through the skin, improving acne and oily skin conditions.
Vitamin E and carotenoids help prevent oxidative damage that leads to the formation of wrinkles and expression lines, and vitamin C participates in the production of collagen and elastin, the major structural components of the skin.
Helps in building muscle mass
When compared to other fruits, avocado stands out by offering 2 grams of protein in 100 grams of the fruit. As we know, proteins are critical for lean mass gain and hypertrophy.
One study underwent two groups for two weeks on two types of diet, one rich in saturated fats (palmitic acid) and the other rich in monounsaturated fats (oleic acid) containing the same amounts of calories. The result showed that the disposition of physical activity was almost 14% higher in the group that followed the diet rich in oleic acid. They maintained a faster metabolism after meals. Thus, avocado can still provide extra energy, from very healthy lipid sources to the intense workouts required for muscle building.
The regular intake of this type of fat is also associated with an improvement in the synthesis of testosterone and growth hormone, two important factors for protein synthesis in the musculature, including for women.
If you seek lean mass gain, you can then add avocado to your food plan, but remember to control consumption.
Avocado Nutrition helps regulate glucose metabolism
As we have already mentioned, avocado contains a low carbohydrate load and a low glycemic index, which minimizes the generation of glucose and insulin peaks and by it are already factors that make it a great food for people with diabetes or even for non-diabetics who want to benefit from maintaining low blood sugar levels. The presence of high amounts of fibers is also a factor that helps in this control.
Further studies are still needed, but some research indicates a reduction in insulin levels and better glycemic regulation after a meal with avocado consumption.
Also under investigation is the action of a polyol present on avocado called perseitol, which, unlike common sugars, leads to a suppression of insulin release into the bloodstream.
In addition, avocado is rich in vitamin K, which plays a key role in blood clotting. Studies indicate that people who ingest more of this vitamin have a 19% lower chance of developing diabetes. The volunteers were followed up for 10 years.
Some Tips on Eating Avocado
Avocado phytonutrients are more concentrated in parts we do not usually eat, which are the bark and the seed, or stone. In the part of the pulp closest to bark can find more nutrients than in the central parts, so it is recommended that when peeling, be used as much as possible this pulp next to the bark. One way to do this is peeling with your hands, like a banana. To do this, simply cut the avocado lengthwise into four parts and then pull the bark with the index finger and thumb. This will preserve much of the pulp that has a darker coloring and is rich in phytonutrients also present in the bark.
People with a latex allergy should consult a doctor before consuming avocado, as there is a risk of hypersensitivity also to the fruit.
Green avocado should be kept at room temperature. To accelerate ripening, it can be placed in a paper bag or wrap.
As it ripens, the avocado grows its shell darker and softer by being lightly pressed.
Mature fruits should be kept in the refrigerator. If it is already cut, it is interesting to keep in an enclosed container and drip a few drops of vinegar or lemon on the surface to prevent oxidation of the pulp.
When adding avocado to hot recipes, it is recommended to be prepared at the lowest temperature and least time to avoid high temperature damage to healthy fatty acids.
Generally, smaller avocados tend to be fat richer than larger ones.