The fruits can aid in weight loss process and provide satiety at inopportune moments. While most of them are rich in carbohydrates, the avocado is composed, for the most part by fats.
Now we will explain the benefits of avocado for our health, what is, what their main properties and you can understand that villain he has nothing, quite the contrary, it can improve their quality of life and even help keep good shape.
- 1 What is avocado?
- 2 Avocado Properties
- 3 caloric values
- 4 antioxidant carotenoids
- 5 rich source of nutrients and vitamins
- 6 What is the avocado?
- 7 Avocado benefits to health and fitness
- 8 Some Tips to consume Avocado
What is avocado?
The avocado is a fruit native to Mexico and Central America, belonging to the species Persea americana. Today, thanks to hybridization, and thousands of years of cultivation, there are numerous varieties of fruit, the main producers today are Mexico, Chile, United States, Indonesia, Dominican Republic, Colombia, Peru, Brazil, China and Guatemala.
Externally, the avocado is green and alive as matures becomes darker, almost black. The pulp is light green or yellowish and has creamy texture. Inside we find a large lump, which is the avocado seed.
A small avocado with 150g of pulp (about 1 cup) provides 240 calories, 22 g fat, 13 g carbohydrates, proteins 3g and 10g of fiber. We were able to realize, therefore, that the avocado is not a low calorie fruit load, but its difference is in the composition of fats. Almost 70% of fat found in avocados are monounsaturated, most of oleic acid and the remainder is composed of polyunsaturated fats (omega-3 and omega-6) and saturated (palmitic acid).
Its ratio of omega-6 and omega-6 is more than 10: 1. It is believed that an imbalance in these proportions is responsible for causing inflammation and some diseases. Health authorities in many countries recommend a ratio of 5: 1 to 2: 1 can be found. Thus, despite the benefits of avocado and monounsaturated fats, to offset the intake of omega-6 present in the avocado is important to seek rich sources of omega-3.
The quantity of fibers present in avocados also impressive. 10g corresponding to 40% of the recommended daily amount of fiber.
In addition to the macronutrients, avocado contains a very wide variety of vitamins and minerals. Noteworthy are the vitamins B complex, vitamin C, vitamin A, vitamin E, vitamin A, copper, manganese, magnesium, phosphorus, potassium and zinc.
The calorific value of the avocado is high? Yes, but it is important to reflect on the choices made for their meals; review the selected foods for food and seek functional replacements to your body.
The avocado contains on average 180 calories per 100 grams. It has fat? Yes, but they are good fats. It is monounsaturated, essential fats to control cholesterol and reduce triglycerides. It is also indicated for the treatment of cardiovascular disease and prevention.
The fruit assists in the absorption of lycopene and beta-carotene, as the carotenoid which is fat-soluble avocado can offer. They can assist and preserve the cells of your body. This benefit can be obtained from the insertion of at least 150 grams of avocado in traditional salads. This result can also be achieved with avocado oil membership, you can buy in health food stores.
Below you can know the main antioxidant carotenoids contained in avocado:
- beta carotene;
rich source of nutrients and vitamins
The avocado is a treasure trove of vitamins and nutrients important for the balance of an organism. It is rich in minerals like Potassium, Iron, Calcium and Magnesium. You can receive various benefits of avocado, which we will see below, through the vitamins A, C, E, K and B complex vitamins
What is the avocado?
In Brazil, the avocado is widely consumed in fresh form, beaten with milk or wrinkled, many people add sugar or lemon. Already abroad, the most popular form of avocado use is in savory recipes - the most common is to prepare the guacamole, a sauce of Mexican origin that besides avocado also leads onions, tomatoes, cilantro, lemon juice and seasonings.
Can also be used as Substitute of oils and fats in some recipes, passed bread and toast in the preparation of sandwiches and to give a special touch to salads.
Add the avocado in the diet can bring many benefits because of its nutritional composition rich in fat "friends" and healthy phytonutrients.
There are many benefits of avocado, here's what they are.
Avocado benefits to health and fitness
1. Increases the absorption of carotenoids
Many foods have red coloring pigments or orange in its composition, which are called carotenoids. Examples include sweet potatoes, papaya, carrot, mango, spinach, beet and broccoli.
In the human body, carotenoids act as antioxidants and precursors of vitamin A, which is essential for eye health. Being fat soluble, the absorption of these substances is enhanced by the presence of fat in the meal, however, the foods that contain them are very poor in lipids. Thus, researchers have studied the association between the absorption of carotenoids naturally present in the food intake joint avocado.
Avocado is rich in healthy fats and enhanced the absorption of carotenoids in 2-6 times compared to the meal without avocado. In absorption, avocado also indicated to improve the conversion of carotenoids into vitamin A.
Moreover, the very avocado contains carotenoids. The most abundant is crisantemaxantina but are also found neoxanthin, lutein transneoxantina and, as noted above.
We can conclude, therefore, that in addition to its intrinsic properties, avocados can help us get the best out of other foods as well, improving the absorption of these plant compounds.
2. anti-inflammatory power
You living with swelling, redness and discomfort due to osteoarthritis, rheumatism and drops, it is often advised by doctors to take a regular diet to help manage, is not it? Then try adding avocados to your meals. It will be very efficient in the results and reduce the impact on your health and body.
The benefit can be recognized by the positive effect of avocado on HDL cholesterol, considered good cholesterol, responsible for protecting arteries, and not for the destruction of these. It can assist in dilation of the arteries and in various bodily changes beneficial to the balanced and smooth functioning of your body. This benefit is provided by avocado vitamin E, which induces fat to take anti-inflammatory power.
Arthritis is an inflammatory disease that affects many people and leads to severe joint pain and other problems. Avocado components such as monounsaturated fats, phytosterols, vitamins E and C, in addition to carotenoids, help fight inflammation caused by arthritis improving the quality of these patients.
3. Reduce stress
The avocado contains a substance called glutathione, which reduces the effects of cortisol, the stress hormone characteristic. The excess of this hormone also hinders the weight reduction process. Glutathione also benefits detox your body and improves the functioning of your liver, thereby making better elimination of toxins more of the avocado benefits.
4. Improves cardiovascular health
Add avocado to a balanced diet has been shown to be effective in preventing and fighting various cardiovascular diseases by improving bad cholesterol levels (LDL) and lowering the level of oxidative stress in the blood stream.
One of the factors that contribute to these benefits of avocado is its lipid composition, such as monounsaturated fats, especially oleic acid, which is 68% of the fat in fruit and much research has been associated with beneficial effects on cardiovascular health, as well improving brain function and provide better growth and cell renewal. This concentration approaches avocado composition very healthy oils like olive oil.
Other very important components are the phytosterols, including beta-sitosterol, campesterol and stigmasterol. They have an important anti-inflammatory role, which also benefits the prevention of vascular complications.
Other important ingredients are the antioxidants include carotenoids, vitamin E and vitamin C and other components with anti-inflammatory effect, procyanidins and catechins, are flavonoids.
It is believed that these benefits can be achieved through regular consumption of about a cup or a short drive of avocado and always associated with a proper diet, balancing the quantity and quality of the fat eaten.
The substance responsible for this power is glutathione, as described above. She is able to act as blocking at least 30 different carcinogens.
6. Cholesterol Control
The avocado provides increased HDL cholesterol is considered good cholesterol and reducing LDL cholesterol, the bad cholesterol. It reduces the amount of beta-sitosterol hormone and is capable of inhibiting the absorption of dietary cholesterol.
7. regular bowel Flow
We know that an intestine with smooth flow is maintained with the use of many functional foods. The proper functioning of the intestine is one of the most avocado benefits from the fibers contained in the fruit.
8. inhibits appetite and lose weight
The benefits extend to the avocado weight loss. It is extremely high in fiber, a portion of 150g contains 10g of this nutrient which is essential in diets for weight loss as it helps in bowel function, gives satiety for a long time and even helps reduce glucose spikes and blood cholesterol levels.
Research published in the Nutrition Journal found that people who ate half an avocado with the lunch meal were 40% less desire to eat a few hours later. The inclusion of guacamole to the main meals dishes also seems to have that effect.
Monounsaturated fats, which are abundant in avocados, are associated with reduced abdominal fat, which is the most dangerous in terms of risk factor for the development of diseases related to overweight.
The avocado contains low amount of carbohydrates besides having a very low glycemic index. This prevents glucose and insulin spikes, whose rebound result after the glucose storage as glycogen or fat, is triggering more hungry.
Thus, despite the high concentration of fat and calories, while adding avocado to a proper diet, it will help you in losing weight. But it requires prudence in its intake. It indicates the maximum consumption of avocado half a day.
9. Regulation menstruation
You can use avocado to regulate your menstrual cycle. It indicates the intake teas made with flowers for example; you can consume around 2-4 times during the day. A menstrual cycle under control also provide reduction of the effects of PMS (premenstrual syndrome).
10. Improves Vision
There avocado health benefits of their vision provided by vitamin A contained in the fruit.
11. Provides better health to your hair
There Avocado benefits to your hair, you can get rid of dandruff troublesome, provide strength to them and also help prevent hair loss.
12. Sleep guaranteed
Avocado can be the ally you sought to conquer the perfect nights sleep I needed. The B-complex vitamins like B3 are able to balance the hormones responsible for the balance of substances responsible for brain activity of sleep. Folic acid also feeds neurotransmitters responsible for sleep health.
13. Prevents premature aging and treats the skin
The power of antioxidants may reduce the harmful effects caused by free radicals on the skin. The constant renewal of cells provides more vitality and health to their tissues. Your skin may stay more hydrated and full of nutrients while. Avocado oil is highly sought after for these benefits avocado.
You've probably even seen recipes for homemade avocado mask for a more beautiful skin. This is due to the fact that the nutrients in the fruit, such as good fats and vitamins help maintain skin hydration, vitality and elasticity. Oleic acid helps reduce irritation and redness of the skin and improve its ability to repair. Adequate intake of this fatty acid helps regulate the production of sebum by the skin, improving acne and oily skin frames.
Vitamin E and carotenoids help prevent the oxidative damage that leads to the formation of wrinkles and frown lines, and vitamin C participates in the production of elastin and collagen, the main structural components of the skin.
14. Theelp in building muscle mass
When compared to other fruits, avocados stands out by offering 2 grams of protein per 100 grams of fruit. As we know, proteins are essential to gain lean mass and hypertrophy.
A study submitted for 3 weeks both groups of two types of diet rich in saturated fats (palmitic acid) and the other rich in monounsaturated fat (oleic acid) containing the same amount of calories. The results showed that the provision for physical activity was almost 14% higher in the group that followed the diet rich in oleic acid. They kept a faster metabolism after meals. Thus, the avocado can still provide extra energy from very healthy fat sources, for the intense training required to build muscles.
Regular consumption of this type of fat is also associated with an improvement in the synthesis of testosterone and growth hormone, two important factors for protein synthesis in muscles, including women.
If you seek lean mass gain, you can then add avocado to your eating plan, but remember to control consumption.
15. Avocado helps regulate glucose metabolism
As we have already mentioned, the avocado contains a low load of carbohydrates and a low glycemic index, which minimizes the generation of glucose and insulin and in itself peaks are factors that make it to be a great food for people with diabetes or even for non-diabetics who want to benefit from the maintenance of low levels of blood sugar. The presence of high amounts of fiber is also a factor that helps in this control.
Further study is still needed, but some research indicates a reduction in insulin levels and better regulation of blood sugar after a meal with avocado consumption.
Also under investigation is the action of a polyol present in avocados called perseitol, which, unlike common sugars leads to a suppression of the release of insulin into the bloodstream.
Furthermore, the avocado is rich in vitamin K, which has an essential role in blood clotting. Studies indicate that people who eat more of this vitamin have 19% lower chances of developing diabetes. The volunteers were followed for 10 years.
Some Tips to consume Avocado
- The avocado phytonutrients are concentrated in parts that do not usually eat that are peel and seed, or core. In the closest to the bark pulp we can find more nutrients than in the central parts, so it is recommended that the peel, is utilized as much as possible this pulp next to the bark. One way to do this is peeling hands, like a banana. Simply cut the avocado lengthwise into quarters and then pull the skin with the thumb and forefinger. This will preserve much of the pulp that has a darker color and is rich in phytonutrients also present in the shell.
- People with latex allergy should consult a physician before consuming avocado, as there is also risk of hypersensitivity to the fruit.
- The green avocado should be kept at room temperature. To speed ripening, it can be placed in a bag or paper wrapper.
- When ripe, the avocado is the darkest and soft shell when lightly pressed.
- The ripe fruit should be kept in the refrigerator. If already cut, it is interesting to keep in a closed container and drip a few drops of vinegar or lemon surface to prevent oxidation of the pulp.
- By adding avocado to hot recipes, it is recommended to be prepared with the lowest temperature and shortest time possible, to avoid high temperature damage to healthy fatty acids.
- In general, the smaller avocados tend to be richer in fat than larger ones.
How about incorporating avocados in your diet?