Chemical composition and nutritional value of avocados, calories

Avocado is a rare fruit. It is quite uncommon in our diet, which is a big mistake! It is a true treasure of essential nutrients for health.

Plant description

The avocado is originally from America. The native inhabitants of Central and South America have cultivated this fruit for more than 5000 years. The avocado has a form very similar to that of a pear and can measure about 20 cm. The tree was discovered by the Spanish conquerors, who called it “pear caimán” and described it as a fruit of butter and excellent flavor.

Can you eat the avocado bone? We have already written an i n-depth article on this topic: can I eat avocado seeds?

The tree that produces this extraordinary fruit reaches a height of 10 to 20 meters. Externally, it has an intense green cortex and a pulp with shades that go from green to pale yellow. Its internal nucleus has a spherical shape and a diameter of 4-5 cm. The ideal climate for avocado cultivation is tropical or subtropical.

Important: The plant does not tolerate temperatures below 4 degrees Celsius.

Chemical composition

Avocados are formed by a large number of compounds.

Component Amount
Sodium 0. 2 mg
Potassium 450. 0 mg
Iron 0. 6 mg
Calcium 13. 0mg
Match 44. 0 mg
Vitamin B1-Tyamine 0. 09 mg
Vitamin B2-Iboflavina 1 mg
Vitamin PP-Niacin 1. 10 mg
Vitamin A 14. 0 mg
Vitamin C 18 mg
Vitamin E 6. 4 mg
Betacarotene 62mcg
Lutein 271. 0mcg

It is estimated that the substances contained in 100 g of avocado represent the following percentages of the necessary daily amount:

  • fiber-27%
  • Vitamin K-26
  • Folic acid-20
  • Vitamin C-17
  • Potassium-14
  • Vitamin B5-14
  • Vitamin B6-13
  • Vitamin E-10

Avocado is characterized by its lack of sodium and cholesterol, but by the presence of good fatty acids. It is also low in carbohydrates.

What vitamins contain avocados

The pulp of this fruit is rich in various nutrients, minerals and vitamins. What are the health benefits of these elements.

  1. Vitamin B9 (folic acid). Avocado contains high levels of folic acid (81 mg per 100 g). It is very important for the normal functioning of cells and the growth of tissues, and plays an invaluable role in women’s health. It is necessary for the proper functioning of the nervous system.
  2. Vitamin K. This vitamin, which is found in large quantities, is necessary for blood clotting and to prevent fragile bones and osteoporosis.
  3. Vitamin E. Powerful antioxidant, protects toxins cells and fights aging.
  4. Vitamin C. A powerful antioxidant that protects immune functions. It favors iron absorption, preventing anemia. Strengthens bones and has a positive effect on the skin. Prevents the development of tumors, especially stomach. Important: The wel l-known association that deals with cancer treatment recognized the beneficial properties of this fruit and included it in the list of 27 products necessary for the prevention of this disease.
  5. Potassium. One of the most important minerals. Regulates blood pressure and, consequently, takes care of the health of the cardiovascular system. Participate in the water-salted metabolism at the cellular level. In 100 g of avocados they contain more potassium than 100 grams of banana.
  6. CarotenoidsDue to the presence of fat, these essential substances for vision, perfectly absorbed by the body.

Calories per 100g

The nutritional properties of avocado are unique. In 100 g of the product it contains 231 kcal or 968 kJ. In addition, they contain:

  • water-64g;
  • Carbohydrates-1, 8g;
  • Proteins-4, 4g;
  • GRASAS-23G:
  • of which saturated-2, 13g;
  • polyunsaturated fatty acids-1, 8g;
  • monounsaturated fatty acids-10mg;
  • fiber-3, 3g;
  • sugars-1, 8g.

The glycemic index is low-10

Avocados are a rich source of monounsaturated and fiber fats, essential for the heart. The high fat content favors satiety, helps regulate blood sugar levels, helps regulate hormones and absorption of essential fa t-soluble vitamins.

Benefits and damages of avocado

For its numerous beneficial components, avocado is recognized as one of the most important foods of a healthy diet. What are its benefits.

  1. It helps reduce bad cholesterol and triglycerides and increases good cholesterol levels.
  2. Help in the fight against free radicals, thus delaying aging at the cellular level.
  3. Thanks to special substances Lutein and Zeaxentine, it improves ocular health, specifically the retina.
  4. When consuming avocados, calcium is absorbed, so it improves the structure of bones, nails and hair.
  5. It reduces the risk of tumors and negative effects after chemotherapy.
  6. This fruit is one of the best sunscreens. Protects the skin of UV rays and negative atmospheric phenomena. Reduce wrinkles.
  7. Excellent natural remedy for dry skin problems.
  8. Compounds such as polyphenols, flavonoids, phytosterols, as well as zinc and selenium trace elements have a strong ant i-inflammatory effect and prevent inflammatory processes in the body, including joints in case of arthritis.
  9. According to numerous studies, its consumption contributes to a feeling of satiety.
  10. It has excellent moisturizing properties and is suitable for treating various irritations and skin burns.

Many people appreciate this exotic fruit, but few know that the avocado seed is equally edible, contains various bioactive substances and almost 70% of the antioxidants of the whole fruit.

The seed is harmless to health; It does not contain toxic substances. Due to its nutrient wealth, it is widely used in popular medicine to treat a wide range of ailments. The avocado has some contraindications to take into account when taken in large quantities.

  1. During pregnancy and breastfeeding it can reduce milk production and contribute to inflammation of the mammary glands.
  2. Some avocados, specifically those cultivated in Mexico, can cause irreparable damage in the liver due to the presence of anetol, a little soluble ester component.
  3. It can intensify the presence of specific antibodies that can cause allergic reactions in individuals with latex intolerance.
  4. The intake of an excessive amount of the product can harm the absorption of good cholesterol.
  5. It can interfere with the activity of ant i-inflammatory medications.
  6. It can cause side effects with digestive problems. Short chain carbohydrates, in which avocados are rich and that some people are unable to digest, cause stomach cramps, gas formation, diarrhea, constipation and swelling.

It is not confirmed that avocado is a food that helps lose weight. The presence of fiber and water suggests that it can help, providing satiety only for a brief period of time. But being a fruit rich in calories, the opposite effect can occur.

For the women

Interesting observation! The avocado shape resembles that of a particular female organ. Inside there is a large seed. The fruit takes an average of 9 months to mature.

This fruit is rich in folic acid and nutrients that favor the development of new tissues and cells. It is especially necessary for the development of the fetus during pregnancy, breastfeeding and the first years of life.

IMPORTANT: Health professionals recommend small amounts of this fruit – media fruit each – to pregnant women. A fruit contains 59 mg of folic acid. For pregnant women, the recommended amount is 400 to 600 mg per day. Therefore, avocado is an excellent supplement. It also helps with toxemia.

Thanks to vitamin K, avocado prevents the appearance of osteoporosis, a problem that develops mainly in women during menopause. Some more ideas to use this amazing fruit for women. In popular medicine for cosmetic purposes.

  1. Facial and capillary mask. Add 2 tablespoons of jojoba oil to the avocado pulp and apply on the hair or face. Leave act 20 minutes and clarify. The oil is suitable for dry and dehydrated skin.
  2. Body exfoliant. Mix the fruit pulp with 1 tablespoon of lemon juice and 1 tablespoon of salt. Apply on the body, gently massaging.
  3. Swollen eyes. Cut the avocado into slices and apply on the eyes. Leave act 30 minutes.
  4. Lip balm. Mix the avocado pulp with coconut oil and honey and apply on the dry and cracked lips.

For man

Avocado has many benefits for male sexual function, motility and sperm composition. This exotic fruit is known as a powerful natural remedy to increase libido in men.

Is it good for men to eat avocados? We have explored this issue and answered in detail to these questions in the article: useful properties of avocado for male health.

Many medical treatments against male impotence and infertility include an avocado extract. In addition, the consumption of this fruit has a positive effect on the psychological state and the nervous system of men, making them safer of themselves. The presence of folic acid provides energy to the male organism. Avocado consumption prevents men in prostatitis and prostate adenoma.

Statistics say that men are more prone to cardiovascular diseases. The high potassium content has a positive effect on heart muscle. For men, avocado is a real gift from heaven.

For children

A child needs folic acid for the development of their organs. The lack of acid plays an important role in the bone deformities of the fetus during pregnancy. Folic acid intake by the future mother can prevent nervous system defects in the child. An avocado contains 59 mg of folic acid.

Avocados must be given to children from the second year of life, starting with a small amount (1 teaspoon) in combination with any other fruit. You have to pay close attention to allergic reactions. This product should be included in the diet of schoo l-age children. The high vitamins content of Group B has a beneficial effect on the mental development and nervous system of students.

How to eat avocades and what amounts

Avocados usually eat raw. When they heat up, the precious fatty acids deteriorate and the product becomes bitter. Take advantage of only the pulp. To taste an avocado – cut it vertically and then turn the two halves in the opposite direction. With a spoon, remove the almond and remove the pulp. The perfectly ripe fruit is soft, juicy and delicious.

How many avocados a day?

The average fruit weighs about 200 g and contains about 320 calories and about 30 g of fat. Therefore, although avocados are healthy foods, thanks to their high content of vitamins and minerals, we must not abuse them. In the absence of diseases such as diabetes, 100 g of the product or half fruit should be consumed as snack between meals. You can eat a whole fruit if metabolism is good.

What can the avocado be combined?

Avocados are excellent in salads combined with tomatoes, peppers. A winning combination is its combination with fatty fish such as tuna or salmon. You can eat with salt and lemon, nutmeg, cumin and nail.

It is great as breakfast with toast and eggs. It is used as a base for sauces, including the famous guacamole. The fruit pulp also combines well with the cream and is used in biscuits, mousses and creams. Interesting! The avocado pulp is a good substitute for butter.

Collection and conservation

Avocados must buy ripe. The color can give a reliable indication of the maturity of the fruit:

  • Clear green: mature after 5 days.
  • Dark green: mature.

How to try it? The fruit must be soft when pressing it with your finger. If it is hard, it can help you mature more quickly putting it in a paper bag and keeping it at room temperature of 3 to 5 days. The ripe fruit can be kept in the refrigerator of 5 to 6 days. If the pulp is not used, it should be stored in the slightly soaked in lemon juice to prevent it from being blacked.

Due to its versatility and its numerous properties, avocado has many uses. This delicious fruit has incalculable health benefits. It should not be ignored and, without a doubt, it must be included in the diet. Its use is indispensable in the kitchen and in cosmetology. The famous American writer Ernest Hemingway called him “the food that has no rival between fruits and a real fruit of paradise.”

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