in this article:
Rich in vitamins, minerals, fibers and antioxidants, avocado is a fruit that should not be discriminated against by the amount of fat it contains but is regularly introduced into our diet to keep heart healthy, reduce the waist and improve both male and female fertility. Here we discover the benefits and properties of avocado, as well as provide a few pieces of practical advice on how to exploit its benefits to the maximum.
- 4.4Protein (g)
- 1.8Carbohydrates, (g)
- 23Fat (g)
- 160Calories (KCal)
- 76Edible part (g)
- 64Water (g)
- 1.8Soluble sugars (g)
- 2.48Saturated fat (g)
- 18.33Monounsaturated fat (g)
- 1.45Polyunsaturated fat (g)
- 0Cholesterol (mg)
- 3.3Food fiber (g)
- 2Sodium (mg)
- 0Starch (mg)
- 450Potassium (mg)
- 0.6Iron (mg)
- 13Calcium (mg)
- 44Phosphorus (mg)
- 0.09Thiamin (mg)
- 0.12Riboflavin (mg)
- 1.10Niacin (mg)
- 14.0Vitamin (mg)
- 18.0Vitamin C (mg)
- 6.4Vitamin E (mg)
Despite of what jumps to your lips as an answer first, avocado is a fruit. A very peculiar type of food, which thanks to its culinary, compositional and aromatic qualities tricks our taste buds to believe it is a veggie. The applications avocado finds in our kitchen do the rest of the confusion: avocado is certainly used as a vegetable, or even a herb. The fact is though that avocados perfectly correspond to the botanical criteria set for berries. So in a way, you can think of avocado as a berry with a stone and a fleshy pulp that has sweet notes to it, when you really come to consider it.
Avocado is a very large tree (can reach 20 meters), originally from Central America and nowadays also popular in Latin America, California and Florida. It is evergreen and rich in large leaves and unlikely small flowers. The tree is not very productive, and this is perhaps one of the causes of the medium-high price to which it is possible to buy the fruits. Fortunately, the size of the latter makes it just enough to get a good amount of processed product.
There are 3 natural varieties of the plant in nature: Mexican, Guatemalan and Antillean, with small differences in leaves, green in the first two, and last violet and scent, which in Mexican resembles that of anise. From these three varieties, man has, through traditional and natural mechanisms, obtained different fruits, but equally good and rich in property. The most common are the Ettinger and the Fuerte, while the Nabal is the most delicate of all. The best from the point of view of taste, however, seems to be the Hass, characterized by a much darker color.
Avocado calories and avocado nutrition facts
Despite the remarkable quality of the food, it is worth noting that the fat richness yields it an energetic value of about 230 Kcal per 100 gr, which does not make it a dietetic product, but the good advice to follow is always the same: apart from the instances of health problems or obesity cases where it is contraindicated, any food can be consumed in a balanced way and in harmony with the other elements of the meal.
Avocado is a highly energy-dense fruit, since it is rich in fat. Unlike other tropical fruits (such as coconut and palm), the percentage of saturated fat in avocado is rather modest. Instead, the mononuclear component, with strong presence of omega-9 oleic acid, is the same fatty acid that characterizes olive oil and which is attributed to the benefits of the typical Mediterranean diet.
Due to its rich lipid composition, avocado has an excellent nutritional value. In any case, this does not mean that an avocado fruit cannot make up to 400-500kcal, which is far too many to be considered a ‘free’ food. Avocado oil is also an important source of phytosterols, which could help reduce cholesterol levels in the bloodstream.
Avocado has been used in several medical-nutrition studies. One of these, led by Abhimanyu Garg, observed the effects of increased fat in the diet (from avocado) at the expense of carbohydrates (nutrients that were scarce in fruit) in a sample of hypertriglyceridemic diabetics).
Impact on triglicerides and colesterol values
The results have been positive as they have led to a decrease in triglyceride levels in the bloodstream. Avocado would also be useful in the fight against hypercholesterolemia. A Mexican study has observed the effects of using guacamole (avocado sauce) in a sample of subjects with this dyslipidemia. The same amount of total fat in the diet (however few), hypercholesterolemics using guacamole, in addition to a reduction in bad cholesterol, have benefited from increased cholesterol and a reduction in triglycerides (always due to the concentration of oleic acid 9).
If it does not appear clear from what has been written, we point out how such benefits have been observed by replacing the fats with avocado in your diet (not adding!). In practical terms, if avocado is consumed as a snack (250g) in exchange for a sandwich full of fat sausages, it is realistic to expect a positive impact on cholesterol and triglyceride values; Conversely, if the avocado is inserted Ad libitum in the context of a diet rich in fat and calories, it is presumed that lipidemic values do not improve or even worse.
Mineral salts and vitamins
Continuing to treat the beneficial effects of avocado on metabolism, such as not mentioning high potassium and magnesium content; These two mineral salts, involved in modulating blood pressure, can contribute to the prevention of hypertension.
From a vitamin viewpoint, it is essential to remember that avocado has a high content of folic acid, an essential element in the development of the fetus; The deficiency of this vitamin may also have serious consequences on the unborn, so some food practitioners consider it useful to include at least half avocado fruit every day in the pregnant woman’s diet. Avocado is also a discrete source of vitamin E (tocopherols), which makes it a powerful antioxidant.
Avocado pulp and seed are rich in different nutrients, we see together what are:
Vitamin B9 (folate)
Avocado contains high amounts of folic acid (folate) (81μg per 100g) very important daily for normal cell function and for tissue growth and which has a major role in a particular phase of woman’s life, pregnancy.
Important for blood clotting and to prevent bone fragility and osteoporosis.
Potassium is an essential mineral involved in controlling blood pressure, heart health, and cellular-saline exchange. 100g of avocado contain more potassium than 100g of banana (450mg vs. 350mg).
Powerful antioxidant, protects cells from environmental toxins and fights male infertility.
An important antioxidant in immune functions, in the health of skin and bones, promotes iron absorption, preventing anemia.
Avocado contains many carotenoids such as lutein and zeaxanthin that are important to eye health and to combat oxidative stress. Additionally, the bioavailability (assimilation) of carotenoids is greater due to the presence of fat in this fruit.
Allergies and vegans
The nutritional characteristics of avocado make it quite similar to oily dry fruit (nuts, hazelnuts, almonds, peanuts, etc.). It can therefore be a viable alternative to dry fruit for allergic subjects. In chronicle, there are several reports of allergic reactions to avocado (mainly directed at contact with pollen). Latex allergic individuals may experience severe allergic reactions following avocado ingestion.
Avocado is the protagonist of many vegetarian and vegan recipes, where – for high nutritional value and generous lipid content – is used as a “meat substitute” (although the difference between the two foods is abysmal and far superior than The one that separates animal flesh from plant alternatives such as tofu, seitan, wheat muscle, etc.).
Avocado and heart health
Regular avocado consumption of avocado favors the reduction of bad cholesterol and triglycerides, increasing good cholesterol (HDL) and keeping your heart healthy.
Satiation and weight loss
Contrary to what you think, avocado does not make you gain fat; indeed, several studies have shown that it is enough to add half avocado to our meals to increase sense of satiety between one meal and consequently normalizes body weight.
Avocado for female health
Maybe you have never noticed, but the shape of the avocado unequivocally remembers that of the uterus, rounded and slightly pear-y. Inside of the fruit’s ‘belly’ there is a large seed, and it takes 9 months to complete the maturation. Doesn’t that call to mind associations? This is not too strange if we think this fruit is rich in folate, nutrients that promote the development of tissues and new cells, especially important in some phases of life such as pregnancy, lactation and early life.
Reduction of arthritis symptoms
Avocado is rich in anti-inflammatory compounds: phytosterols, carotenoids, polyphenols, flavonoids, vitamin C, vitamin E, zinc, selenium and ultimately omega-3 fatty acids. Regular consumption of anti-inflammatory food plays a crucial role in protecting our body from the action of free radicals, thus preventing inflammatory joint diseases.
Considering the fruit of love and fertility, it is no coincidence that in addition to remembering a uterus, aztec avocado translation is a ‘testicle tree’.
Good for the ocular health
Avocado is rich in antioxidants such as lutein and zeaxanthin, specializing in protecting the eyes from damage caused by oxidative stress, cataracts and macular degeneration.
Avocado: skin benefits
Incredibly nutritious for the skin, avocado quickly absorbs giving relief to those who have a particularly sensitive or dry skin. Being rich in vitamin E, a powerful antioxidant that protects against free radicals, avocado is a perfect ally for not only skin but also hair, protecting them from aging and dryness caused by sunlight.
Avocado weight loss
How much avocado you can eat every day to get the slimming effects? Given its nutritional properties and its carbohydrate content and monounsaturated fats, it is advised to eat avocado daily to take all the benefits and to help with the slimming program, in the context of a controlled diet and regular physical activity. Avocado can be eaten like any fruit, adding a splash of lemon, but there are delicious culinary options that allow you to associate it with other foods as well.
Although it may seem odd, avocado helps to lose weight. This fruit, however, has a good percentage of fat: why is it also indicated for dieters? To confer avocado slimming properties, most of all are monounsaturated fats, especially oleic acid and alpha linolenic acid, better known as Omega-3: these are the beneficial fats that can stimulate good cholesterol production (HDL) Decreasing levels of bad blood (LDL) and triglycerides in the blood, responsible for circulatory and heart disease, as well as insulin resistance, crucial to triggering excess weight and obesity.
Monounsaturated fatty acids also help reduce fat accumulation in the abdominal area: for this reason, it may be useful to replace occasionally extra virgin olive oil with avocado oil, with the latter also having a point of much higher smoke. The monounsaturated fatty acids present in the avocado also have the characteristic of giving energy and a positive spasm of metabolism, activating it more and for longer times.
The presence of soluble and insoluble fibers, as well as facilitating digestion and avoiding annoying swelling after meals, contributes to giving a greater sense of satiety, slowing the decomposition of carbohydrates: some studies show that those who consume half avocado at lunch, feel a greater sense of satisfaction and a lesser desire to eat at later meals. Satisfaction is an important factor in weight management, as it avoids the temptation of off-hours of fat and calorie snacks and snacks.
Despite calories and carbohydrate content, however, avocado consumption did not show a rise in blood sugar levels: thanks to phytonutrients, minerals, and especially vitamin K, this fruit helps to better control the metabolism of sugars, avoiding excess circling and fighting the mechanism of insulin resistance.
Avocado face mask
Take care of your dry skin with this face mask with avocado butter, aloe vera gel, precious vegetable oils and sweet orange essence. You will solve the problem of excessive dryness and sensitivity, and your skin will be moisturized and soft again! Those with dry skin often feel pulled, they notice more evidence of expression wrinkles, for example in the eye contour area. Normally, dry skin is a phenomenon that is accentuated if you do not get the right amount of hydration and nourishment. People with dry skin do not have the problem of pimples, but they have more wrinkles because the epidermis layers are thinner, with a greater tendency to deplete and lose nutrition. This is why it is very important to use all day cosmetic products suitable for dry and dry skin and cure your face even with regenerating and nutritious beauty masks.
The basic avocado facial mask recipe is as simple as follows: minced avocado pulp is highly appreciated in the aesthetic field. Place it on the skin and leave it hydrated for 10-15 minutes, making it soft and velvety. Avocado masks are suitable for particularly dry and dehydrated skin.
If you have dry skin, you will need to protect it during all seasons, against cold, moisture, wind and sun. Skin health also goes through a healthy lifestyle, so it is important to have balanced nutrition, drink plenty of water and regularly exercise physical activity. In this DIY recipe we will create a facial mask for dry skin based on natural ingredients that can revitalize your skin and make it hydrated for a long time. Specifically, for this facial recipe we will use: avocado butter, aloe vera gel, wheat germ oil, argan oil, and weet orange essential oil.
You will need the following components: avocado butter 10 g, aloe gel 10 g, wheat germ oil 5 ml, argan oil 5 ml, essential oil of sweet orange 6 drops. On top of that, you will need a glass bowl, a wooden spoon and glass jar with a stopper.
Store the mixture inside a clean, clean glass jar. This face mask for dry and dry skin is mainly composed of fatty substances that do not need specific preservatives. The only ingredient with an aqueous base is the aloe vera gel that contains a preservative inside it, whether it is made at home or purchased in a herbalist or in an on-line shop. The doses to make this facial mask are suitable for two applications, so after the first treatment, you can store the product in a cabinet of your bathroom. If you decide to produce a larger amount of face mask, you can safely store it for about 1 month. It is important that your preparation is away from light and heat sources to ensure perfect conservation and to keep all the healing properties of this treatment intact.
Avocado-based face mask for dry skin can be applied with the help of a brush on your entire face, even on the delicate eye area, with great care to avoid irritation. Leave on for at least 25 minutes. If you have very dry skin, you will notice that the compound will absorb completely and there will be no residues of product to be flushed. We recommend repeating the beauty mask twice a week, at least for the first month, then continuing with one application per week.
Avocado hair mask
To moisturize your hair and make it brighter and more silky you can make this natural DIY remedy that uses avocado fruit as the main ingredient, rich in valuable nutrients for the care and beauty of your hair. As has been mentioned in the materials above, avocado fruit pulp contains many functional substances that are active in our body, such as vitamins, minerals and fatty acids, acting cosmetically, deeply nourishing and refreshing hair fiber.
A precious vegetable oil and the butter are also obtained from the fruit pulp, which is the fattest part of this fruit, rich in fatty acids that can protect and moisturize the skin and hair. Making an avocado pulp mask will make your hair so soft and silky, as the contained substances will act against arid and bleached hair. Your hair will have a healthier and brighter appearance, the fickle effect and the double tip phenomenon will noticeably decrease. In this DIY recipe you will also use other ingredients that will combine with the avocado pulp, enhancing the restorative and nutritional effect. In particular, the other ingredients of this avocado pulp mask will be: natural whole yogurt, honey, avocado oil, flaxseed oil, essential rosemary oil and lavender essential oil.
You will require:
avocado pulp fruit medium natural whole yogurt 50 g, honey 5 g, avocado oil 10 ml, flaxseed oil 10 ml, essential oil of rosemary 7 drops, essential oil of lavender 15 drops. The materials used are a glass bowl, a wooden spoon and glass jar with a stopper.
To make this mask based on avocado pulp mask for your hair, follow these instructions:
- Take a clean and dry glass bowl and place the flesh of split avocado fruit in pieces. With the immersion blender, shake the avocado for a few minutes until it has formed a soft mixture without many lumps.
- Add natural whole yogurt and honey. Repeat with the blender to mix the ingredients well.
- Insert avocado oil and flax seed oil into the glass bowl and mix it all with the help of a wooden spoon.
- Finally, add the essential oil of rosemary and lavender. Process with a blender once again, and your avocado pulp mask is ready!
This DIY beauty recipe uses water-based ingredients such as avocado fruit pulp and fatty ingredients such as vegetable oils, honey, yogurt and essential oils. Like all fresh fruit products, the conservation time is very limited, especially for the presence of water that can be contaminated by molds and bacteria. We recommend storing the product in a refrigerator. In this way it will last for a few days and you may repeat this beauty treatment.
How to choose avocado
For commercial needs, avocado matures only after harvesting. For this reason, avocados that are on sale at the supermarket are usually very hard. A mature avocado drops lightly when pressed tightly in the palm of your hand. To slow the ripening process it can be stored in the refrigerator.
To understand at which point of maturation the fruit it, it is enough to exercise a slight pressure with the fingers on the surface of the avocado: if it is tough it will have to let it ripen for about 4 days, and if the peel leaves leaving a lump in the pulp, the avocado is too mature and should not be purchased. To accelerate ripening, simply put the fruit into a bag with a tomato, while to slow it down, keep the fruit in the fridge. The avocado ready to be eaten is the one whose skin just drops, soft at the fingertips, but leaves no sign in the pulp. Once the ripe fruit has been opened, it can be stored in the fridge for 2-3 days.
Avocado pulp is used in the majority of kitchen recipes, and so is avocado seed, while peel is not edible. The fruit is not sweet and is devoid of the crunchiness that characterizes, for example an apple; The avocado pulp is smooth and creamy, due to the abundant presence of fat. The buttery texture is accompanied by a light walnut flavor. Like many other fruits, avocado pulp is subject to rapid enzyme digestion after cutting and exposure to air; to prevent this phenomenon, it is useful to sprinkle lemon juice or lime on the slices of avocado immediately after cutting. In addition to direct consumption as a fruit, avocado is an essential part of a magnitude of dishes.
Thus, it is used:
- To prepare sauces (the most famous is the guacamole sauce)
- To the preparation of smoothies, fruit ice cream and non-alcoholic cocktails
- To the preparation of fruit salads (as a minor ingredient)
- With cold dishes such as sea salads, boiled shrimp, sushi, chicken salad, summer sandwiches
- To the accompaniment of full-bodied dishes such as roast meat and game dishes;
- Generally, avocado is always added raw to dishes. If heated, it tends to release bitter substances that overlook the natural taste of the foods to which it is attached.
Avocado flesh, for example, can be cut into cubes and added to a rich salad consisting of lettuce, rocket salad, thin cut carrots, a tablespoon of corn, to get a fresh and absolutely summer dish. It is seasoned with lemon juice and a pinch of salt and you can avoid adding oil: the fat component will in fact be given by the fruit. Alternatively, the pulp may be crushed and seasoned with lemon, salt and / or balsamic vinegar and used as a cream to spread on croutons or sandwiches of toasted wholegrain bread, vegan version with tomatoes and lettuce, or with cold chicken salad . Even for the preparation of smoothies, the avocado has a place of honor: try it in addition to a cup of vegetable milk, red fruits and a teaspoon of turmeric. Also make sure to check out other popular avocado recipes below. These are just some of the many ways you can use avocado in the kitchen as it is a truly versatile ingredient, you can range from sweet to salty and get great results.
Guacamole sauce is a world-famous avocado-based preparation typical of Mexican cuisine. It is a very ancient recipe, dating to the Aztecs time, which involves the use of these ingredients: avocado, lime or lemon juice, salt and pepper. After cleaning the avocado, cut it into pieces and crush it with a fork, add lime or lemon juice, useful both to flavor and to avoid the avocado oxidizing to change color, salt and possibly pepper and mix well. Of this recipe there are several variants including the one that includes the addition of yogurt or sour cream, or pieces of tomatoes and other spices such as garlic, onion and chili. Usually this sauce is served to accompany tacos and corn tortillas.
Chocolate avocado cream
Are you curious to know how to prepare in a few minutes a delicious cream with chocolate and avocado? It’s easy, after cleaning the avocado, cut it into cubes and reduce it to puree, add sweetener or whole cane sugar mixing. Dissolve in a bain-marie of dark chocolate and incorporate it into avocado puree, you will get a really greedy and healthy cream. Alternatively, for a crude recipe, you can use cocoa powder instead of melted loose chocolate.
Due to its very “buttery” character, avocado can make creamy creamy recipes. For a refreshing and rejuvenating shake try using half avocado, a green apple, half a lemon and half banana juice, a pinch of ginger powder, water and sweeteners as desired. Once ready, use it immediately to take advantage of all the beneficial properties contained therein.
You can make a salad / cream salad for sandwiches and piadines that will replace the mayonnaise in a healthy way. Just clean the avocado and crush your pulp with a crushed potato, add salt, lemon juice and flavors and spices to taste, we can suggest some: pepper, turmeric, paprika, dill, garlic or onion. The dip will also fit to accompany tartines to serve as an appetizer.
Avocado pulp as butter substitute
Thanks to the high fat content, the avocado pulp manages to replace butter in sweet recipes, making it an essential ingredient for vegan cooking. The amount of avocado to be used is equal to the amount of butter you have to replace in the recipe. This will not only allow you to not use an ingredient of animal origin, but also to make a dessert much lighter.
Avocado rice dressing
Avocado can also be used as a rice dressing, especially in summer preparations, when you prefer cold, quick and easy rice to make. To prepare this recipe try to blend the avocado pulp with a thin yogurt, lemon juice, extra virgin olive oil and salt, you will get a cream with which you can season the rice. Before serving the dish with the chicken seeds or nigga seeds, they will enrich rice in addition to giving it an aesthetic touch.
Refreshing detox water
If you are fond of detox water, the aromatized waters that can purify the body from stress and toxins, you can try to make one with the avocado protagonist. Place the following ingredients (clean and free of peel) in a jug or bottle with 1 liter of water: half a slice of watermelon, a slice of avocado, half a lemon and two mint leaves. Leave it to rest in the fridge for one night and consume it throughout the following day. It will be a drink that, in addition to refreshing, will help you integrate the lost minerals in the days of excessive heat.
It may seem trivial but if you try to season the avocado pulp cubes with salt, olive oil, lemon juice, and wanting with balsamic vinegar and parsley, it can be a healthy and light contour. To add it, you can add chopped cherry tomatoes and some salad leaves.
How to eat avocado seed?
But when it comes to it, how do you eat avocado seed? There are basically two possibilities.
Let’s see them:
- First remove the brown film covering the avocado seed; now, put the seed into a plastic bag and then crush it with a hammer. The fragments will be added to shakes or to smoothies. Alternatively, instead of crushing it, it is possible to grate the seed directly into the dish, adding it to salads, soups, stews or guacamole. Another way to enjoy the benefits of avocado seed is to consume it in the form of herbal tea: boil the avocado seed in pieces for 30-40 minutes, filter and enjoy.
- One way to use avocado seed is to grate over your favorite foods like another type of seasoning. To do this however, you must first remove the coat covering the kernel, wash it well, dry it and let it dry for a few days. If you go you can then toast it (in this case it will take on a color that tends to reddish) or use it as it is. Once processed, the avocado seed can also be stored (grated or whole) in a well-closed glass jar and kept in a cool, dry place. To grind it, as it is a hard core, we recommend that you use a coffee grinder.
- Another option you have is to use the avocado seed to prepare a herbal tea. Just enough: it needs to boil for about 10 minutes and let it cool before removing it and drinking the infusion that has been obtained. This herb is particularly useful against gastrointestinal problems, especially diarrhea.
Pure avocado oil is rich in Vitamins A, D, E, Omega 3, lecithin, antioxidants, potassium and proteins, all of which are perfect for the well-being of the skin.
As we have just pointed out, avocado oil has antioxidant properties that make it the perfect treatment to cure sunburns and sunlight. Antioxidants are also involved in the healing of small wounds and scars. Thanks to its high nutritious power, avocado oil is ideal for treating dry and dehydrated skin, so it is perfect for after-sun as well as daytime moisturizer. It looks counter-intuitive, but is also perfect for oily skin because it acts as a sebum regulating action. Always in relation to the sun, do you know that avocado oil has properties that can keep the sunscreen longer? Massaging every night the skin with a blend of jojoba oil and avocado oil even after returning from the holidays you will be able to keep the skin beautiful golden tinge. But perhaps it is the anti-aging action that most of our readers are interested in: every night before bedding a few drops of pure avocado oil on the lips and eye contours helps to get rid of the ugly expression wrinkles and hen paws.
Skin blemishes, such as stretch marks, can be removed with avocado oil massage, even during pregnancy. In this latter case it is advisable to combine the use with almond oil. For a 360 ° moisturizing action, oil can be applied immediately after the bath or shower, even every day. Its consistency allows it to be absorbed well but not too fast: spreading it after the bath on still moist skin favors absorption.
Avocado oil can also be used to hydrate the scalp and remove the dandruff. It also seems that massaging it on the skin helps regenerate the hair cells by promoting hair regrowth. One of the many uses of this oil also sees it as wrapping or fixing. In the first case, the avocado oil is rubbed on dry hair and then covered with a warm towel leaving the treatment in place for 30 minutes. After this time just rinse to get shiny and soft hair to the touch.
Used as a fixing product, it is perfect for short cuts: a small dose of avocado oil on the hair’s fixed hair bend gives them shine thanks to the wet effect. Just as for the skin, even for hair, avocado oil is indicated for both dry scalp and those who have greasy hair through sebum-regulating action. The properties of this oil seem to never end and it turns out that it can also be used for aromatherapy as a base oil, that is, oil to be combined with essential oils to create always different aromatic combinations.