Avocado: benefit and harm
Avocados are a legacy of the great civilization of the ancient Aztecs.For 5 thousand years before our era, they brought out a tree with juicy oily fruits, crossing plants of the laurel family.In the Aztec language, fleshy green pears were called "ahuacatl" and was considered a great treat for humans and animals.
Spaniards 500-600 years ago began to export these strange, but incredibly nutritious fruits to Africa, Asia and Europe.However, only in the last century an exotic fruit won the North American, European and Japanese cuisine.Avocados remains an important part of the diet of the inhabitants of the historic homeland of avocado - Mexico, Peru.This culinary tradition was also adopted by the peoples of the Mediterranean, East and South-East Asia, spoiled with fruit diversity.
Avocado fruits differ in color, from light green to black, and by weight, from 100 to 800 grams.But they all have a smoothed pear-shaped shape, characteristic pimply skin and a large bone inside the creamy oily pulp.
Chemical value
Nutritional value:
- Calories: 160 kcal
- Protein: 2 g
- Fats: 14.66 g
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- Carbohydrates: 1.83 g
- Dietary fiber: 6.7 g
- saturated fatty acids: 2,126 c
- Mono- and disaccharides: 0.66 c
- Starch: 0.11 c
- Ash: 1.58 c
- Water: 72.23G
Microelements:
- Calcium: 12 mg
- Magnesium: 29 mg
- Sodium: 7 mg
- Potassium: 485g
- Phosphorus 52 mg
Vitamins:
- Beta-carotene: 0.062 mg
- Vitamin A( RE): 7 g
- Vitamin B1( thiamine) 0.067 mg
- Vitamin B2( riboflavin): 0.13 mg
- Vitamin B5( pantothenic): 1,389 mg
- Vitamin B6( pyridoxine): 0.257 mg
- Vitamin B9( folic): 81. mu.g
- Vitamin C: 10 mg
- Vitamin K( phylloquinone):21 ug
- Vitamin PP( niacin equivalent): 1,738 mg Choline
- : 14.2 mg
Microelements:
- Iron: 0.55 mg
- Inc. 0.64 mg
- Copper 190 mcg
- Manganese: 0.142 mg
- Selenium 0.4 mcg
- Fluoro 7 ug
Note: avocado comprises uncharacteristic juicy fruit fat: 14-15%, in 100 grams of pulp - this is almost a third of the daily requirement!Meanwhile, it is actively recommended for building muscle mass and for losing weight.
How useful is the avocado for maintaining harmony:
- Polyunsaturated fatty acids avocados do not contribute to the accumulation of subcutaneous fat, and are easily absorbed by supplying the body with useful forms of cholesterol.
- The presence of biologically active substances enhances metabolism, contributing to the burning of heavy fats accumulated in tissues.
It should be noted the high content of vitamin B5( 30% of the daily norm of 100 g), as well as B9, potassium and copper( 20% of the daily norm of 100 g) and negligible for fruit amount of carbohydrates: 1-2%.
Benefits of avocado
The unusual composition explains the amazing useful properties of avocados.The high content of potassium has a beneficial effect on the work of the heart and stress resistance.Vitamin B2, copper and iron are present in optimal proportions and improve hemopoiesis, the production of red blood cells.
Polyunsaturated acids, suppliers of useful cholesterol, purify and rejuvenate blood vessels, resulting in reduced, steady-state normalization of blood pressure, and this is the best prevention of heart attacks and strokes.Improving the blood supply to the brain helps to increase mental ability, memory.
It is important to know what is useful for avocados, people with digestive system disorders.A piece of pulp( a quarter of the fruit) helps to reduce the acidity of gastric juice and relieves irritation of the intestinal wall, acts as a gentle laxative.
Important! The benefits of avocado for pregnant women are due to the presence of folic acid, which is necessary for the proper laying of the fetus and polyunsaturated acids, which promote the intrauterine development of the baby and restore the strength of the expectant mother - especially in the last two trimesters.When planning the pregnancy folic acid contributes to conception, prepares the body of a woman for it, contributing to the creation of a favorable hormonal background.
It is recommended to introduce avocados in baby food from 4-6 years.High nutritional support promotes the growth of the child, and easily digestible magnesium, copper, phosphorus, silicon, boron, strengthens its nervous system.The inclusion of avocados in baby food contributes to the development of memory, concentration, and improvement in school performance.
Harm avocado
Possible contraindications avocados are associated, mainly, with allergy to latex and citrus.
It is also understandable how harmful avocados are to people suffering from insufficient secretion of gastric juice - after all, it reduces its acidity.
Particular attention should be paid to the removal of bones: they contain a poisonous substance called persin, which causes intestinal upset, vomiting or skin allergic rashes.
Recommendations
Especially useful( and tasty) avocados in fresh form, without heat treatment.Oily pulp of creamy consistency replaces oil or mayonnaise in refined original sandwiches.Pieces of avocado are added to salads, rolls.Use it and when preparing hot dishes.
The optimum serving is a quarter of the fruit every day.To strengthen immunity and restore strength, it is recommended to take 1 teaspoon of pulp an hour before meals - daily, without breaks - for 20 days.
In the air, the cleared fruit quickly darkens - to slow down this process, it is enough to leave a bone for a period of storage or to sprinkle pieces of lemon juice.
