What exactly is an avocado?
Avocado is a green or black fruit that grows on evergreen trees in hot climates. Avocado is a heart-healthy, versatile oil that can be used in many different recipes. It also contains many other nutrients, all of which are good for your health. While this fruit can be a nutritious part of your diet, you should also be aware of the potential problems with avocados.
Although avocado is a fruit, you can use it as a vegetable in many recipes. You can slice it and add it to your salad, or add it to your fruit salad. You can crush the solid when your child can eat it and give it to him, or cut it into small pieces so that he can bite and eat himself! You can puree it with lemon juice, tomatoes, coriander, onions and salt and make guacamole with it and eat it with chips or add it to your sandwich. You can even eat avocado hot by mixing it with oil and lemon and serving it with shrimp and pasta or with your soup.
Avocados have many of the nutrients your body needs. Hot avocados have more potassium than bananas, which is essential for muscle growth and organ function. About 30 grams of avocado can meet 8% of your body’s need for vitamin K per day, which causes blood to clot. It also contains vitamins C, E, and antioxidants that will strengthen the immune system. Other nutrients found in avocados include folate , riboflavin, fiber and vitamin B-6.
As you know, vegetables are the best choice for a healthy diet due to their low calorie and high vitamin content, but nothing like avocado will complement your vegetable salad. If you do not have good fat in your salad, eating it will not have much benefit for you. Avocado is the best choice when it comes to healthy fats.
In a study published in the journal Molecular Nutrition & Food Research, researchers looked at a group of people. They were fed salads filled with saturated fats, monounsaturated fats and polyunsaturated fats. Under these conditions, people fed monounsaturated fats had high carotenoid uptake. However, saturated acids and polyunsaturated acids did not achieve these conditions. You can complete your salad with slices of avocado or a tablespoon of its oil.
Healthy fats for the heart
Almost every 30 grams of avocado has 4.5 grams of unsaturated fat. “This type of fat is essential for heart health because it does not increase your LDL or bad cholesterol levels,” says the American Heart Association. Even consuming it instead of trans or saturated fats can lower your cholesterol! One of the disadvantages of eating too much avocado is that you get too much fat. Your total daily fat intake should not exceed 25 to 35% of your calorie intake. For example, if you consume 2,000 calories a day, eating about 150 grams of avocado can cover more than half of your body’s needs with 50 to 70 grams of fat.
Sensitivity to latex, bananas, tomatoes, kiwis or chestnuts can have the opposite effect on avocados. Especially if you are allergic to latex, eat avocado with caution, as it can cause anaphylactic shock to your body. If you eat avocados and your mouth swells, you have hives, you have trouble breathing, or you have difficulty swallowing food, go to the emergency room right away. If you have an allergic reaction to avocados, tell your doctor to check your allergies.
Properties of avocado for fitness:
One of the best properties of avocado is that it is effective in controlling your weight because it provides the essential fats your body needs, it does not have many calories and it can be an amazing nutrient.
You can eat avocado instead of apple
Most people believe that eating an apple a day can meet a person’s need for a doctor. Avocados, on the other hand, have similar properties. Studies have examined this issue. In one study, about 45 people who were overweight with three different diets were studied for five weeks.
One of the diets was low in fat and only 24% of the total calories came from saturated fats. This diet did not contain avocado fruit. The second diet did not include avocado and was moderate in fat. About 34% of total calories come from saturated fats. The third diet had moderate fat but some saturated fatty acids were replaced by avocados. People ate one avocado a day. The results were very interesting. This study showed that bad blood cholesterol (LDL) was 13.5 mg / dL lower in people who used avocados. This reduces the risk of heart disease.
The researchers attributed the results to the content of monounsaturated fatty acids found in avocados, which may play an important role in lowering high blood cholesterol. Elevated bad cholesterol causes insulin resistance, weight gain and obesity. So you can use this fruit daily and hope to lose weight and your bad blood cholesterol.
Melt belly fat with avocado
If you have a lot of belly fat, it is better to take avocado seriously. Researchers believe that eating avocado oil in a variety of foods can greatly eliminate belly fat, which in turn reduces the risk of metabolic syndrome. This property is also due to the rich content of avocado in monounsaturated fatty acids. A Penn State study shows that people who consume about 40 grams (three tablespoons) of oleic acid-rich oils in their diet will have 1.6 percent less belly fat than other people.
A second study published in the journal Diabetes Care found similar results. A diet rich in monounsaturated fatty acids can greatly reduce the distribution of fat around the abdomen. One tablespoon of avocado oil has about 120 calories and 10 grams of monounsaturated fat. The nutritional profile of this oil is similar to the nutritional profile of extra virgin olive oil. But unlike super virgin olive oil; Avocado oil has a very high smoke point and can be used to fry ingredients without worrying about creating free radicals that can damage your body.
Avocado fights free radicals
Remember that there is a war inside your body. Free radicals fight against your body. Free radicals are destructive oxygen molecules that can trigger a series of chain reactions in the body that destroy cells and DNA. This causes problems in the health of the body.
Antioxidants found in fresh fruits and vegetables can neutralize some of these free radicals, but in some cases more energy is needed to fight them. In this case, it is better to include avocado in your diet. Researchers believe that eating avocados can help the body fight free radicals. It is better to use fresh fruit instead of avocado oil .
Get rid of hunger by eating avocado
A tablespoon of guacamole can be the most effective way to fight hunger. A study published in the journal Nutrition found that people who ate half a fresh avocado with their meal were 40 percent less likely to eat in the following hours of the day than others. A 60-calorie tablespoon of guacamole can have the same benefit. But eating fresh avocados will bring more benefits.