All the avocado benefits explained!
What are the benefits of avocados?
With lemon, salmon, shrimp or guacamole, the avocado are great any way you like them. And that's good because it's a fruit full of benefits! Oh, but what are these benefits of the avocados? We presents 9 reasons to eat more guacamole, to put avocado on toast, in salad, in dessert, well... pretty much everywhere!
But first, what are avocados?
The word avocado comes from the Spanish "aguacate", itself from the word Nahuatl "abuacatl" which means .... testicle! Your read correctly, testicle! Because at the time, it was considered that it was very similar to the shape of this part of the body.
Native to high-altitude areas in Mexico, this "aguacate" only appeared on our plates in the 1950s when it was considered a luxury product. Today its consumption has become very common.
1) Rich in fiber
A half avocado (about 100 grams net) provides 5 grams of fiber, or nearly 15% of the recommended daily fiber requirements.
2) ... and rich in (good) fat
Avocado is a rather special fruit-vegetable since it is the only fruit and vegetable to contain fat (16%)! This fat gives it its sweet and singular flavor, while bringing us a dose rich in "good" fats (unsaturated fatty acids: oleic and linoleic), as you will see later.
3) A wealth of vitamins and minerals
Avocado is a valuable source of vitamins and many minerals. It is notably:
- rich in folic acid (or vitamin B9);
- rich in lutein, a carotenoid pigment;
- rich in vitamin E (2.36 mg per 100g).
- it also contains vitamin C (7.5 mg per serving of half avocado).
- it facilitates the recharge of the body potassium, magnesium (whose diet rarely covers the needs), but also iron, and much rarer and precious trace elements such as zinc, copper and manganese.
The benefits of the avocados
1) A good fruit for the heart!
The great interest of avocado is that it is a food that contains "good" fats: unsaturated fatty acids, mainly in the form of oleic acid (omega-9 like those in olive oil) which we know today the favorable role in the reduction of bad cholesterol, which would prevent the pathological of the heart.
It also contains, to a lesser extent, linoleic acid (omega 6), also cholesterol-lowering, at a level of 1.54 g per 100 grams. Its omega 3 content is almost low (0.08 mg / 100 g): damage!
The avocado also contains other nutritious elements that are interesting for the heart: fibers that capture cholesterol and carbohydrates, vitamin E (a powerful antioxidant) or potassium.
2) Helps fight constipation
As we have seen, avocado is rich in fiber. With 5.18 g of fiber per 100 g of flesh, it contains an interesting content that plays on the regulation of the digestive system, thus preventing constipation.
3) Good for the eyes
Avocado is one of the richest fruits in lutein. This carotenoid substance keeps your eyes in good working order and fights age-related macular degeneration, the loss of vision associated with aging.
4) Decreases the desire to nibble (not nipples)
It is also rich in oleic acid, a fatty substance that activates the feeling of satiety in the brain - thus delaying the feeling of hunger, which would encourage us to nibble less, and therefore to maintain our weight.
5) Accelerates healing
Avocado is rich in butyrous oil that has healing and trophic properties (action on cartilage, gums, skin). You must be aware of your Health & Fitness Care.
6) Against bad cholesterol
The avocado also contains a large amount of phytosterols, plant compounds that would contribute effectively to the reduction of cholesterol.
7) Against the painful rules
Avocado contains a large number of unsaturated fats (including 11.5 grams of monounsaturated fatty acids), which can help lessen inflammation thus relieving painful periods. Vitamin E contained in avocados also helps to eliminate some symptoms of PMS.
8) Make the skin more beautiful
Thanks to its vitamin E known for its anti-aging properties, avocado is the ally of your skin. It is also nourishing and moisturizing, which is why its oil is used in cosmetics against dry and dehydrated skin.
9) Against stretch marks
The avocado makes our skin more beautiful, but also our legs more beautiful! And yes, because the lawyer would have a beneficial action on stretch marks through the presence of unsaponifiables.
10) A caloric fruit
With 169 calories per 100 grams, avocado is a very caloric fruit: it can be interesting for people with high energy needs (example: athletes, strength workers ...), to people at risk of undernutrition (example: people elderly) or to those wishing to gain weight.
How to consume the avocado?
In general, raw avocado is eaten as a salad. The buds and leaves can also be consumed in the form of herbal teas.
Tips: It is important to consume it with a little bit of lemon juice that will prevent its flesh to oxidize and therefore blacken. Also remember that the lawyer does not particularly like the fridge. Let it ripen at room temperature.
You might wonder, "if this fruit is incredible, why so few people eat it?", and that is a great question!
This is why we propose you to change the reality about avocados by show the world the real power of avocados!
Also, be sure to see what are the benefits of peloton bike.