Health : What are the virtues of avocado for health and ideas how to consume it
Avocado is a stone fruit with a creamy texture that grows in hot climates. The potential health benefits of avocado include improving digestion, lowering the risk of depression, and protecting against cancer.
The virtues of avocado for health are very numerous
Also known as all alligator pear ’or du buttery fruit’, avocado is the only fruit that provides a large amount of very healthy monounsaturated fatty acids. Avocados are naturally nutrient dense fruits and contain over 20 vitamins and minerals. In this article we will introduce you to the virtues of avocado and the benefits of consuming this fruit, as well as delicious avocado recipes.
Avocado consumption is often associated with a lower risk for many health problems
The virtues of avocado
Having a diet that contains lots of fruits and vegetables of all kinds has long been associated with reduced risk for many health issues related to contemporary lifestyles. Lots of scientific studies have shown that having a plant-based diet that includes foods such as avocados can help lower the risk of obesity, diabetes, heart problems and general mortality while improving condition of the skin and hair, increasing energy and decreasing weight.
Avocado is a creamy fruit very rich in nutrients
Avocado is very rich in nutrients
According to specialists, one serving of avocado or one-fifth of a whole avocado contains: 64 calories, almost 6g of fat, 3.4g of carbohydrates, less than one gram of sugar and almost 3g of fiber. Avocados are an excellent source of vitamins C, E, K and B-6, as well as riboflavin, niacin, folic acid, magnesium and potassium. Avocados also offer lutein, beta carotene and omega 3.
Avocado is an excellent source of vitamins C, E, K and B-6 which are very important for health
Even if most of the calories in avocados come from the fat in them, don’t give up on avocados! Avocados are filled with healthy fats that help you feel full and full. When you consume fat, your brain receives a signal to quench your appetite. Eating fat decreases the breakdown of carbohydrates which helps keep blood sugar levels stable. Eating healthy fats helps to have healthy skin, improves the absorption of fat-soluble vitamins, minerals and other nutrients, and can even help boost the immune system.
Avocado is good for the heart
Among the virtues of avocado is also the fact that it is very good for the heart. Avocado contains 25 milligrams of a natural plant sterol called beta sitosterol. Regular consumption of beta sitosterol and other plant sterols has been proven to help maintain good cholesterol levels.
Avocado is very good for vision
Avocado contains lutein and zeaxanthin, two phytochemicals that are concentrated in the tissues and in the eyes where they provide antioxidant protection to help minimize damage including ultraviolet light.
Since the monounsaturated fatty acids in avocado also help the absorption of other fat-soluble antioxidants such as beta-carotene, adding avocado to your diet can help reduce the risk of developing macular degeneration related to ‘age.
Lawyer can prevent osteoporosis
Half of an avocado offers approximately 25 percent of the recommended daily dose of vitamin K. This nutrient is often overlooked, but is essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when you think of nutrients that are important for bone health. Yet having a diet that contains vitamin K can improve bone health by increasing calcium absorption and reducing urinary calcium excretion.
Avocado and cancer
The virtues of avocado are also linked to cancer. Adequate consumption of folic acid from food has been shown to improve protection against cancer of the colon, stomach, pancreas and cervical cancer.
Although the mechanism behind this apparent risk reduction remains unknown, scientists believe that folic acid protects against the undesirable mutation in DNA during cell division.
Lawyers can even play a role in the treatment of cancer. Some scientific studies have shown that the photochemicals extracted from avocados can selectively inhibit the growth of pre-carcinogenic and carcinogenic cells and cause the death of carcinogenic cells, while encouraging the proliferation of cells of the immune system. These phytochemicals have also been shown to decrease the damage of chromosomes caused by cyclophosphamide, a chemotherapy drug.
Avocado Helps Have Healthy Babies
Folic acid is very important for pregnancy. The right dose of folic acid reduces the risk of miscarriage and neural tube defect. Recent research from McGill University has found a 30 percent higher incidence of a variety of birth defeats in baby mice conceived using mouse semen with folic acid deficiency compared to mice designed using semen from mice with normal folic acid levels.
Avocado Reduces Risk of Depression
Foods that contain large amounts of folic acid may decrease the risk of depression because folic acid does not allow the build-up of homocysteine, a substance that can interfere with circulation and the supply of nutrients to the brain . Excess homocysteine can also interfere with the production of serotonin, dopamine and norepinephrine which regulate mood, sleep and appetite.
Improving digestion is also one of the virtues of avocado
Despite its creamy texture, avocado is actually filled with fiber with approximately 6-7g per half of an avocado. Consuming foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of developing colon cancer.
Avocado helps natural detoxification
The fibers in avocados aid in the regular movement of the intestines which is crucial for daily excretion of toxins through bile and stool. Recent scientific studies have shown that dietary fibers can also play a role in regulating the immune system and inflammation.
Avocado as a treatment for osteoporosis
Substances called ‘saponins’ found in avocado, soy and other herbs are associated with relief of osteoporosis symptoms in the knees. Further scientific studies are planned to determine the long-term effects of isolated extracts.
Avocado has antimicrobial action
Avocado contains substances that have antimicrobial powers, particularly against Escherichia coli, a major cause of food poisoning.
Avocado can protect against chronic diseases
According to specialists, the consumption of large amounts of fiber is associated with a significant reduction in the risk of developing coronary heart disease, having a stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases. Consuming large amounts of fiber has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity and improve weight loss for obese individuals.
Avocado can boost brain health and memory
Improving brain health and memory are also among the virtues of avocado. This fruit is very rich in oleic acid and omega 9 which are linked to improved cognition. A 2009 scientific study found that this type of fatty acid can improve memory.
Avocado in the diet
You can tell if an avocado is mature enough by gently pressing on its skin. If the avocado is firm and does not move, then you should wait a few more days before eating it. Sweet avocados are very suitable for making guacamole or a sauce, while harder avocados are very good for adding to salads or toast. To speed up the ripening process, place an avocado in a paper bag with a banana.
- Spread avocado on a toast in the morning instead of butter
- Use avocado in place of mayonnaise in chicken or egg salads or as a sauce in sandwiches
- The soft and creamy texture of avocado and its sweet taste make it perfect as a first fruit for the baby.
Some easy recipes with avocado
Avocado and tomato salad
Do not confuse the avocado and tomato salad with guacamole – this salad has a much richer taste which makes it perfect as a dish for hot summer days. And the best part is that you can eat this salad very well with crisps even if it remains very delicious also without the crisps.
And if you ever have vegetables lying around in the fridge that need to be eaten quickly, you can completely swap the vegetables in this salad. You can replace the cucumbers with sautéed zucchini or add grilled asparagus. Replace the jalapeno with peppers for a softer crisp effect and give it a more Mediterranean flavor using Oregano instead of cumin and a little feta cheese.
1/4 cup extra virgin olive oil
The juice of a lemon
1/4 teaspoon cumin
Freshly ground black pepper
3 avocados cut into squares
A portion of half-cut cherry tomatoes
1 small cucumber, sliced in half-moons
1/3 cup of corn
1 chopped jalapeno
2 spoons of chopped cilantro
In a small bowl, whisk together the oil, lemon juice and cumin. Season with salt and pepper. In a large salad bowl, combine the avocado, tomatoes, cucumber, corn, jalapeño and cilantro. Mix delicately with the dressing and serve immediately.
The best guacamole recipe
Guacamole is perhaps the most popular recipe you can make from avocados. And guacamole is also a dish on which everyone has an opinion: some like it simple, while others love the different mixtures with spices, tomatoes, garlic etc. But no matter how you prefer guacamole, don’t forget the tortillas!
Can we make this recipe with a food processor? Yes ! But if you prefer guacamole in larger pieces, you can mix everything by hand. And in case you prefer it with a smoother texture, then the food processor is perfect for that. If you want to have just a little texture, try pulsing the mixture and checking frequently to make sure it doesn’t get too smooth.
Can we make guacamole in advance? Like most dishes made with avocados, the fresher they are, the better. But if you ever prefer guacamole in advance, press a layer of plastic wrap directly over the surface of your guacamole so that no air touches the soak – this will help prevent oxidation and slow down browning. Secure with a lid and store in the refrigerator for up to 2 days. And if you ever want to preserve it even longer, you can freeze your sealed guacamole for up to 3 months.
What can you replace jalapeno with if you don’t like it? If you don’t like fresh jalapeno, pickled jalapeños are a great alternative. If you want to completely give up on peppers, a few large pinches of crushed red pepper flakes or a few teaspoons of your favorite hot sauce are perfect for spicing up your guacamole.
3 pitted lawyers
The juice of 2 lemons
1/4 cup freshly chopped cilantro and a little to garnish
1/2 of a small white onion, finely chopped
1 small jalapeno, minced
1/2 teaspoon kosher salt
In a large bowl, combine the avocados, lemon juice, cilantro, onions, jalapeño and salt. Stir, then slowly turn the bowl while you pass a fork through the avocados (this will ensure the mixture stays thick). Once you have obtained the desired consistency, season with more salt if necessary. Garnish with more cilantro before serving.
Keto avocado brownies
Who says you can’t eat brownies while on a keto diet? This recipe for keto avocado brownies is simply perfect!
Why can’t you eat brownies on a keto diet?
The keto diet doesn’t allow you to eat the two ingredients in traditional brownies: flour and sugar.
Why is this brownie recipe good for your health?
The recipe that we offer you uses avocado puree so that the brownies have a silky texture while offering good fats. We also add a little peanut butter which will help provide healthy fats and a nice nutty flavor.
What type of sweetener can we use in the recipe?
You can very well use coconut sugar for the recipe. Its texture is similar to brown sugars, not as fine as granulated sugar, and the coconut powder will enhance the coconut flavor in the recipe. If Stevia sugar is your favorite sweetener, you will need 18 packs for the recipe.
4 large eggs
2 ripe avocados
1/2 cup melted butter
6 tablespoons unsweetened peanut butter
2 spoons of baking soda
2/3 spoon of granulated sugar suitable for the keto diet
2/3 spoons of coconut powder
2 spoons of pure vanilla extract
1/2 spoon kosher salt
Laminated sea salt (optional)
Preheat the oven to 350 ° and cover a square pan with parchment paper. In a blender or food processor, combine all of the ingredients except the flaky sea salt and mix until smooth. Transfer the dough to the prepared pan and smooth the top with a spatula. Garnish with flaky sea salt, if desired. Cook until brownies are soft but not damp at all, 25 to 30 minutes. Let cool 25-30min before serving.
Possible risks of consuming avocados
Avocados are very high in fat and calories. So, if you are overweight, it is best to consume avocados in moderation. Consume in small quantities.
And if you are prone to migraines or are allergic to latex, avocados may not be the right fruit for you. For those who suffer from migraines, certain foods, certain circumstances or certain environmental factors can cause episodes. Avocados can also cause migraine episodes because of their large tyramine content when they are overripe: a substance that forms when proteins break down.
In addition to this, avocados contain some of the allergens found in latex. So if you have a latex allergy, you have to try to see if avocados are going to cause the allergy symptoms.
If you are taking blood thinners, it is also important not to suddenly start eating foods that contain vitamin K like avocados in larger or smaller amounts than usual because vitamin K plays a very important role. in blood clotting.