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Avocado is an evergreen tree that grows only in hot climates. Its fruits are pear-shaped with a large stone inside. The benefits of avocados for men, women and children are due to the high content of nutrients in its pulp.
Avocado history
The fruit can reach two kilograms. All parts of the plant, except for the pulp of the fruit, are poisonous, including the leaves, pit, and peel. Biologically it is considered a fruit, but it is often mistakenly referred to as a vegetable for its unusual nutritional value and taste, more characteristic of vegetables. For its energy intensity in 1998, avocados were listed in the Guinness Book of Records.
Avocados are sometimes called “alligator pear” because of their shape and bumpy green skin, similar to the skin of a crocodile.
The plant was cultivated already in the third millennium BC by the Aztecs, who called it “forest oil” and used it in traditional medicine. For example, for the treatment of scabies or as the first complementary foods for children.
The benefits of avocado
Only the pulp of the fruit is eaten, which contains a large amount of vitamins (groups B, E, A, C, K, folic acid), minerals (calcium, phosphorus, potassium, iron, sodium, copper, iodine, magnesium and many others). Despite the high calorie content (about 100 kcal per 200 g), avocados contribute to weight loss due to easily digestible monounsaturated fats. In addition, the fruit does not contain cholesterol.
Nutritionists recommend this product to people with diseases of the cardiovascular system, gastrointestinal tract, as well as for a general improvement in the condition of the body.
Mannoheptulose, which is most found in avocados, has a positive effect on the state of the nervous system, reducing the feeling of fatigue and drowsiness. In the future, scientists plan to use this substance as a “fasting pill” without reducing the real diet, since mannoheptulose reduces the secretion of enzymes necessary for the absorption of glucose. Thus, the cells receive less energy for the same amount of food. The positive effect of a small starvation of cells was revealed in the course of experiments on mice and monkeys back in the thirties of the last century – the experimental ones lived much longer than their counterparts.
Composition of avocado
| Caloric value on 100 g | 200 kcal |
| Proteins | 2 g |
| Fats | 14,7 g |
| Carbohydrates | 1,8 g |
Avocado harm
Do not forget about the toxicity of the peel and bone. Limit the use of pulp – because it contains a lot of fat. Due to the specific composition of the avocado, it can cause an allergic reaction, so this fruit should be introduced into the diet gradually.
Alexander Voinov, nutrition and wellness consultant at the WeGym fitness club chain, states:
– It is necessary to use avocados with caution in the food of nursing mothers and give mashed potatoes as complementary foods to the baby, as this can provoke diarrhea in the child. People with acute liver disease should cut avocados from their diet, as should most fatty foods. Occasionally, individual intolerance to the product and allergies are observed – in this case, it is better not to eat avocados.
The use of avocados in medicine
– Avocados are often included in many diets, because it is extremely harmful to completely exclude fats from food. The fruit contains a lot of fats, as well as L-carnitine, which speeds up metabolism and helps to “burn” excess weight., – comments Alexander Voynov.
For people suffering from gastrointestinal diseases and having a tendency to constipation, this fruit is especially useful. Half an avocado contains 7 grams of fiber, which is almost 30% of the daily value. Thanks to dietary fiber, the condition of the intestine improves, because they serve as a breeding ground for beneficial bacteria.
The absence of cholesterol in avocados, as well as the high content of monounsaturated fatty acids, helps to reduce total cholesterol levels, as well as blood sugar. The periodic consumption of a small amount of avocados is useful for people with diseases of the cardiovascular system, as well as diabetes.
Avocado is also used in cosmetology due to the high concentration of fats and vitamins A and E. Face masks are prepared from oil or pulp puree, which have moisturizing, anti-inflammatory, healing properties and smooth wrinkles. Masks are also applied to the hair to moisturize dry and brittle hair. Often, avocado oil is part of creams and balms.
The use of avocado in cooking
Avocado pulp is most often eaten fresh. Also, oil is made from the fruit, which is used in cosmetology, and as a useful substitute for sunflower and other oils.
The soft pulp is taken out with a spoon, cutting the fruit along and taking out the bone. Avocado is used in salads, appetizers, soups, or simply spread on bread as a paste.
Salad with avocado and fish
This fruit pairs with just about anything, from fish to yogurt. Such a salad is useful for diet food as a second breakfast or part of lunch.
| Avocado | 1 piece. |
| Cucumber | 1 piece. |
| Canned tuna (or other prepared seafood – red fish, shrimp, etc.) | |
| Lemon or lime juice and olive oil for dressing | to taste |
| Salt, ground pepper, green onion | to taste |
Cut the avocado in half, remove the pulp and cut into small cubes. Cucumber also cut. Mix with seafood. Pour onto a plate or into an empty avocado half. Mix lemon juice, oil, salt and pepper in a bowl. Pour dressing over salad, sprinkle with chopped herbs.
avocado sauce
A great alternative to traditional mayonnaise. Its calorie content is also noticeable – about 190 kcal per serving, but the benefits are much higher. Pairs well with whole-grain bread, suitable for dipping vegetable slices or dressing salads. Can add nuts or seeds
| ripe avocado | 1 piece. |
| Greens (dill, parsley, a little cilantro) | small bundle |
| Garlic | 1-2 small cloves |
| Olive oil | 1 tsp |
| Lemon juice | 3 tsp |
| Water | 2 Art. spoons |
| Salt and pepper | to taste |
Peel the avocado, grind the pulp, herbs and dill in a blender to a puree. Combine the chopped ingredients in a blender and turn into a puree. Gradually add juice, oil and water, making sure that the sauce is not too thin, mix. If desired, add some of your favorite seeds – for example, pumpkin seeds.
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How to choose and store avocados
It is worth taking a fruit with an intact dark green peel. In European countries, unripe green and hard avocados are usually shipped, while the ripe fruit has a very dark, almost brown skin and soft flesh. But if the avocado is squeezed too easily, then the fruit is overripe and should not be taken.
Green avocados keep well in the refrigerator. Bringing it to a ripe state will help the neighborhood with other fruits (bananas, apples) at room temperature for several days.
The flesh darkens quickly, sprinkling with lemon juice will slow this process down. The cut fruit should be stored for a very short time and only in the refrigerator – due to the high fat content, it quickly deteriorates.