Real superfood: how to choose, store and eat avocados
'10.06.2021'
Source: RBC Style
Despite its high fat content, avocados are considered a dietary food. RBC Style offers to figure out how to choose, store and prepare these fruits.
The material was checked and commented by Alexandra Razarenova, nutritionist, nutritionist, therapist, member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists.
What is avocado and where is its homeland
Avocado is the fruit of a tree that is scientifically called Persea americana (American Perseus). It is prized for its high nutritional value and rich texture. Avocados are very popular among supporters of a healthy diet, it is often called superfood because of its beneficial properties. There are several varieties of avocados, distinguished by shape, color, taste and weight (200 g - 1,4 kg). The birthplace of avocados is Central America and Mexico. Often confused with the definition of avocados: in appearance, the fruit resembles a nut, in chemical composition and taste it is a vegetable, however, an avocado is considered a fruit.
Why avocado is healthy
The fruit has a huge number of advantages, which makes it an almost irreplaceable product, because avocado:
- contains a lot of potassium;
- serves as a source of healthy fats;
- rich in fiber and useful for dietary nutrition;
- lowers cholesterol and triglycerides;
- accelerates the absorption of nutrients;
- saturated with antioxidants;
- increases sexual desire.
Nutrients in Avocado:
- calorie avocado per 100 g - 160 kcal;
- water - 72 g;
- fats - from 14,66 g;
- proteins - 2 g;
- carbohydrates - 8,53 g.
Avocado Vitamin Content (% DV):
- vitamin K - 26%;
- folic acid - 20%;
- vitamin C - 17%;
- Vitamin B5 - 14%;
- Vitamin B6 - 13%;
- vitamin E - 10%;
- potassium - 14%.
1. Avocado is rich in potassium
One avocado has more potassium than a banana, although the latter is often cited as one of the main sources of this substance. Studies have shown that potassium deficiency increases the risk of developing cardiovascular disease and kidney failure. A hundred-gram serving of avocado contains 14% of the recommended daily allowance for potassium, in the same amount of banana - 10%.
2. Avocados are high in healthy fats
This fruit contains a lot of unsaturated fatty acids. These are healthy fats, including oleic acid, which is also rich in olive oil. Scientists believe that it has a good effect on metabolic processes and helps fight cancer cells. Avocado fats are resistant to heat oxidation, so the fruit and its oil can be cooked.
3. Avocado is suitable for diet
The fruit is rich in fiber, an indigestible plant substance that contributes to weight loss. Nutritionists distinguish between soluble and insoluble fiber. The former nourishes the gut bacteria, which are important for the optimal functioning of the body, and also reduces the adsorption of fats and helps regulate weight. 100 g of avocado contains 7 g of fiber (25% soluble), which is 27% of the RDA. These are quite high rates compared to most products. Therefore, eating avocados provides tangible benefits for weight loss.
4. Avocado lowers cholesterol
High cholesterol is one of the causes of heart disease. However, we are talking about "bad" cholesterol, because there is also a "good" subspecies in the blood, which contributes to the proper functioning of internal organs. One study showed that adding fetus to the diet helps balance blood counts. Avocado lowers bad cholesterol by up to 20% and increases good cholesterol by 1%.
On the subject: How to properly peel an avocado without injuring your hands
5. Avocado helps to lose weight
Statistical studies have shown that those who ate avocados were half as likely to develop metabolic syndrome. Participants in the survey who regularly added this product to their diets were weighed less, and their body mass index and body fat scores were significantly lower. Scientists clarify that statistics can also depend on other factors, so it should be considered approximate.
In another study, people were asked to eat avocados and record satiety. 23% of respondents confirmed a feeling of fullness, and 28% - lack of hunger in the next five hours. Researchers have concluded that adding avocados to your diet helps you consume fewer calories and make your diet healthier.
6. Avocado makes other foods healthier
Some nutrients are considered fat-soluble, such as vitamins A, D, E, K, and antioxidants such as carotenoids. Studies have confirmed that avocado oil in salads increases the absorption of nutrients by the body by a minimum of 2,5 times, and a maximum of 15 times. Thus, the fruit is not only very nutritious, but also adds value to other plant foods. By adding a teaspoon of avocado oil to vegetable dishes, you can reap even more benefits from them.
7. Avocados are packed with antioxidants
The fruit is high in lutein, zeaxanthin and carotenoids, which are important for health. Studies show that these antioxidants help lower the risk of developing cataracts and macular degeneration - vision diseases that often appear with age. As a prophylaxis, it is important to eat healthy substances in food, thus benefiting vision in the long run.
8. Avocado is exciting
The Aztecs called this exotic fruit an egg and especially appreciated it as an aphrodisiac - food that enhances sex drive. For this reason, the Spanish colonialists were forbidden to consume avocados during their campaigns. In those days, people could evaluate the effect of food only in practice, but now we have available scientific explanations. Avocados contain almost two dozen vitamins and minerals, including magnesium. The fruit provides nutritious nutrition that is important for health, including sexual function. In addition, avocados are high in folate, which doctors recommend for pregnant women as it is associated with fertility.
Avocado Diet
Avocados can be added to the diet to strengthen the body, long-term satiety, prevent disease and as an additional source of nutrients for weight loss. Avocado dishes involve both the use of raw fruit and its heat treatment. Avocados can be used to make salads, guacamole, sauces, sandwich spreads, smoothies, and homemade mayonnaise. The pulp is added to pasta and cereals, baked in the oven in a peel. Avocado goes well with fish and seafood, lemon juice, poultry, and most vegetables.
Avocado harm
Despite the huge number of useful properties, it is worth using avocados in moderation. It can cause allergies; if you are going to taste this fruit for the first time, start with a small portion. And you definitely shouldn't eat exclusively avocados - any mono-diet is harmful to health, since it cannot provide the body with all the necessary substances. The pulp of the fruit contains a lot of fat, so nutritionists do not recommend overusing avocados for people with liver disease and digestive problems. The peel and bone of the fruit are toxic and cannot be eaten.
Buying and storing avocados
Choose an avocado that is free from blemishes or damage. Ripe fruit, depending on the variety, is dark green or brown in color (Hass variety). The fruit does not have to be very hard, otherwise it will not ripen but spoil. When pressed, a good avocado is not loose, but creases slightly. Crumple it carefully, in the area where the fruit was attached to the branch. If you crush the sides too much, the avocado will go bad quickly. As a rule, the fetus is matured for a couple of days at room temperature, and in the refrigerator it can be stored for no more than four to five days.
On the subject: How supermarket avocados can replace expensive cosmetics
Expert Commentary
Alexandra Razarenova, nutritionist, nutritionist, therapist, member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists, emphasizes: “With all the variety of useful properties, people who are overweight should not abuse avocado because of its high calorie content. In the absence of contraindications, you can consume one, maximum two medium-sized avocados daily.
This fruit contains useful monounsaturated fatty acids, which have a beneficial effect on the body: they help to improve heart function, stabilize blood lipids, reduce the risk of diabetes and provide quick satiety. It has also been found that fatty acids are actively involved in the synthesis of natural antidepressants, thereby reducing the level of anxiety, positively affecting the central nervous system. And the antioxidant glutathione in avocados helps prevent chronic fatigue. "
