Avocado – a mysterious dark green fruit, around which there are constant disputes: “is it a Fruit or a vegetable? Is its flesh useful or not? How to eat avocado correctly?”, and a dozen more questions are asked by people every day. Indeed, such a mysterious avocado has gained popularity in our country not so long ago. For about a couple of decades, this fruit has been sold freely in super / mini-markets and regular grocery stores on the territory of our country. It used to be exotic for us. What attracted us so much to the oily flesh of this fruit, presented by Sunny Mexico to the whole world? It’s worth investigating!
Description and features of avocado
Avocado is the fruit of a tree belonging to the Laurel family. This plant grows in places with a characteristic tropical, subtropical climate. These are mainly Africa, North America, Jordan, Mexico, and Israel.
According to Botanical indicators, avocado is a single-seeded berry. The shape of the fruit is pear-shaped, elongated (up to 20 cm in length). The mass of a large ripe fruit reaches 300 grams. But of particular value are samples of medium and small sizes-weighing from 100 to 200 grams.
The color of the Mature fruit is rich green on the outside. The flesh has a pale green, turning into a yellow shade (closer to the core), color. The avocado bone is large, thick-cored, with a dense core. The color is bronze-brown or dark olive.
The flesh is edible. Avocados are eaten and also used as raw materials for the production of cosmetic oil.
Avocado: health benefits
And now it is worth discussing what attracts the dark green fruit of the Laurel tree! After all, first of all, adherents of proper nutrition are attracted by avocado for its health benefits.
Consider the chemical composition and nutritional value of the product.
First of all, this valuable fruit contains an impressive amount of vegetable fat-up to 15 grams. For one hundred grams of the product, the total calorage is up to 204 Kcal. Avocado contains up to 9 grams of carbohydrates, 2 grams of protein, and 75% of water.
Of particular value is the saturation of this fruit with vegetable fats. Despite the high nutritional value, the fruit is not a heavy food and does not violate the normal balance of body weight.
This oily fruit contains an impressive amount of vitamins and trace elements:
- Vitamin C-10mg;
- Vitamin E-2.65 mg;
- Vitamin K-22 mcg;
- Vitamin A-146 IU;
- Vitamin B1 (thiamine) – up to 7 %;
- Vitamin B5 (Pantothenic acid) – 28 %.
One average fruit contains: potassium-10 %; magnesium-7.5 %; zinc-5 %; iron – up to 4.5 %; calcium-1 %.
Monounsaturated fats give the fruit a special value. This group includes oleic acid (omega-9). The richness of B vitamins also justifies the benefit of this dark green fruit. Avocado is rich in folic acid, the berry has useful dietary fibers, sterols and antioxidants.
Of course, a person who is far from chemistry and medicine, it is difficult to understand what is the essence of the benefits that all the substances contained in avocado give. And can, and at all from frequent use in food of this fruit there is harm? Let’s try to figure it out.
Avocado: benefits and harms for women
Analyzing the benefits of avocado for the human body, it is worth considering separately the features of the influence of this product in the diet on the female and male organisms. And since “ladies first”, let’s start with the effect of avocado on the female body.
The first thing that catches your eye is the rich content of folic acid in this fruit — up to 90 micrograms per medium-sized avocado. And this, by the way, is about 23 % of the total daily norm. That is, eating one avocado a day can naturally replenish the body’s folic acid reserves. This component is important for the formation of a healthy background in a woman’s reproductive system. This saturation with folic acid is especially beneficial during the period of preparation for conception and during gestation. But in General, folic acid is an important component for the female body.
In addition to this substance, avocado contains a number of useful ingredients. It is worth noting that this fruit does not contain “unhealthy” sugar. Despite the high caloric content (up to 210 Kcal), the use of this product does not affect the figure in a negative sense. On the contrary, eating avocado, you can get the expected saturation without the risk of gaining excessive body weight. Useful dietary fibers are a good help to the intestinal tract. They also slow down the absorption of carbohydrates into the blood. The product is allowed for use when diagnosed with type 2 diabetes. Diabetics who receive insulin as hormone replacement therapy should take into account the amount of carbohydrates in the eaten portion of avocado (100 grams contain 0.5–0.8 CC).
Avocado is rich in vitamin E, K, C, etc. This saturation makes the fruit of healing (improves immunity). Avocados have antioxidants. The fruit is good for preserving the youth of the skin and blood vessels. It is worth noting that the soft green oily flesh is useful not only for eating, but also for external use. For women, special recipes have been developed for making masks that nourish and saturate the skin and hair with useful microelements, which helps to preserve the youth and elasticity of the upper layer of the dermis at the cellular level and improve the condition of the hair.
Avocado harm for women
In fact, dark green fruits with a delicate oily flesh are only good for the human body. However, there are some minor contraindications to this product. For example, if a woman suffers from a food Allergy to citrus fruits, it is possible that avocado should be excluded from the diet. If you are individually intolerant of any components that saturate this fruit, you should use it with caution or completely exclude it from the menu. It is also not recommended to abuse avocado for women suffering from intestinal disorders and diseases of the lower gastrointestinal tract. A high fat content in such circumstances can play into harm’s way. For any chronic diseases that require a special diet, you should consult with a specialist about the possibility of including avocado in the diet.
Avocado: benefits and harms for men
Now let’s look at what is good and what is bad about this “overseas miracle” for the body of the stronger sex.
One of the indisputable advantages of this fruit is its rich content of polyunsaturated, monounsaturated and saturated acids. These substances enhance brain function. They saturate and protect cells. This has a beneficial effect on the male body. After all, as you know, the nervous system of men is more prone to stress than women’s. Saturation with vitamins, minerals, and plant protein is the key to a positive effect on the urogenital system. It is believed that eating avocado has a beneficial effect on male potency. The male body needs potassium, magnesium, and zinc very much. And these substances are contained in avocados abound. Sufficient consumption of the pulp of this fruit in food allows you to protect the cardiovascular system. First, the substances contained in the flesh purify the blood and strengthen the walls of blood vessels. Secondly, the product is famous for its ability to preserve useful and remove harmful cholesterol, which is undoubtedly important for maintaining a healthy heart and blood vessels.
Vitamins contained in avocados strengthen the nervous system and block the negative effects of stress, contributing to the natural production of the hormone of joy and anti-stress defenses.
The male body needs a rich protein food with a high content of useful fatty acids. And the product in question is just perfect for these parameters.
Are all men allowed avocados
Unfortunately, there is no product with an absolute lack of contraindications. And our wonderful “overseas fruit” is no exception. Men with individual intolerance to the components that make up the edible mass of the product can not eat this fruit. Do not abuse avocado for those who have serious liver problems or have other chronic gastrointestinal diseases that require a special diet that excludes this product.
It is important to note that the flesh of this fruit is useful and tasty, but it is not recommended to eat the bone and avocado leaves. These parts of the plant contain toxins that can have a negative effect on the human body.
How and with what to eat avocado
The best that nature gives is worth eating unchanged! This is what adherents of healthy eating and those who choose the path of yoga believe.
Avocado flesh is so delicious that it requires minimal additions or does not need such “participation” at all.
We recommend such delicious finds with the presence of this fruit:
This delicious snack consists of the flesh of a dark green fruit. The combination with lime juice gives a piquant note to a thick, tender olive paste. You can eat Guacamole just like that or by adding a vegetable cut from a fresh celery stalk, carrot, or cucumber.
The tender flesh of this fruit is in perfect harmony with green salads and mixes of any fresh vegetables. Avocado does not need special refills. A drop of fresh lime or lemon juice is enough. In extreme cases, it is permissible to drop a little olive oil. But the fat content of the base already compensates for the need for vegetable fats. This is important to consider.
Smoothie-drink of the Gods! And if you add the tender flesh of avocado to it, it will sparkle with bright colors. The flesh of this fruit is perfectly combined with cucumber, kiwi, salad leaves and greens, green Greek, quinoa and other ingredients that nature has given us.
It is believed that the product in question is specific to the taste. Not everyone can fall in love with it from the first spoon. But after evaluating all the benefits that the use of this fruit in food gives, many people find a huge number of taste advantages in it. It’s worth a try!