Avocado Nutrition Facts

The avocado, or alligator pear as it is also called, is a fruit because of the resemblance of its dark green skin to that of a reptile. Its taste is nothing like that of the fruits we know: the avocado flesh lacks even a hint of sweetness or sourness. The avocado grows on trees up to 65 feet tall, so you can’t classify it as a vegetable at all.

In botanical terms, the avocado is a single-seeded berry. The avocado has several varieties, and the weight of the fruit, which varies in shape and shade of color, ranges from 7 ounces to 3.3 pounds.

Avocados come in several varieties.

• Hass. The fruit has a dark brown rind, a small stone and a tender, buttery flesh. It is shipped to Russia year-round from South Africa, Mexico, and Israel.
• Fuerte. The small fruit has a bright green rind and a small stone. The flesh of this variety has a slightly grassy taste, ideal for salads.
• Ettinger. Avocados in this variety have elongated fruits that weigh about a quarter kilo, with a large pit making up the bulk of the fruit. The best time to buy this variety is early fall through mid-winter.
• Pinkerton. The fruit is shaped like a pear with a green bubbly skin. The peel separates easily from the pulp. Pinkerton is ideal for salads, smoothies, and guacamole sauce. Best time to buy from fall to spring.

The avocado is native to North America. Archaeologists have established that the Aztecs cultivated avocados as early as the third millennium B.C. and called them forest oil.

In the 16th century, the properties of the avocado had already been sufficiently studied. Bernardino de Sahagún, in his book “A General History of the Affairs of New Spain,” wrote that the powder from the ground avocado seed was useful for dandruff, and that pregnant women should not eat the fruit. The author of this monumental work learned all this knowledge from the Aztecs.

Useful properties of avocados

Nutritionists and nutrition experts don’t classify avocados as superfoods for nothing. This fruit has so many healthy micronutrients that it surprises even the experts.

Calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, fluorine; vitamins A, B1, B2, B5, B6, B9, C, E, D, B3, K, B7 – this is not the whole list of trace elements, and the avocado definitely deserves the title “fruit for every occasion”.

What exactly are the beneficial micronutrients in avocados:

• Fatty acids prevent cholesterol deposition.
• Vitamin A increases resistance to infections.
• B vitamins are involved in the nervous system and hematopoiesis.
• Vitamin D promotes the production of sex hormones.
• Potassium is necessary to maintain normal heart function.
• Folic acid regulates the process of sperm maturation.
• Magnesium reduces the excitability of the central nervous system.
• Copper is involved in hematopoiesis.
• Iodine is an essential part of thyroid hormones.
• Calcium ensures the normal functioning of the muscles and nervous system.
• Iron serves to prevent anemia.
• Phosphorus is involved in the building of all cells in the body.
• Antioxidants protect cells from aging.
• Fiber helps the intestines fight inflammation.

In 1998, avocados were listed in the Guinness Book of World Records as the most nutritious fruit with a high caloric value – up to 212 kilocalories per 3.5 ounces of product.

Avocados protect the heart and blood vessels

Avocados are high in fatty acids that are good for your heart. Most of the calories in the product are healthy fats, consisting largely of oleic acid. This, in turn, helps stabilize cholesterol levels. As the avocado fruit ripens, the amount of saturated fat decreases and the amount of monounsaturated oleic acid increases.

American scientists have found that regular consumption of avocados halves the risk of cardiovascular disease and coronary heart disease.

Helps the nervous system

When there is not enough potassium in the blood, the nervous system suffers, and a deficiency of folic acid can lead to depression. Therefore, avocados as a treasure trove of these trace elements helps the nerves stay in order.

The avocado is a source of male strength

This exotic fruit helps men maintain physical and sexual energy. Regular consumption of avocados stimulates active testosterone production, activates blood flow, strengthens the immune system, and protects the urogenital system from infections.

Avocados contain L-carnitine, which makes men more resilient and stronger. The protein in avocado pulp helps build muscle and transport oxygen and vitamins. Avocados have been proven to increase potency and sperm activity.

Good for joints

Scientists have proven that fruits and vegetables rich in lutein and zeaxanthin (the main carotenoids in avocados) reduce the risk of cartilage defects, an early sign of osteoarthritis.

Protects vision

In people over 40 years of age, vision can deteriorate for a variety of reasons. Carotenoids, lutein and zeaxanthin, which are present in the fruit, help maintain eyesight every day. These antioxidants reduce the risk of yellow spot degeneration and cataracts.

Supports brain health

Avocado consumption improves blood flow to organs, including the brain. This improves memory, overall body health, and increases performance.

It’s good for the skin

Several preclinical studies show that avocado ingredients can protect skin health by increasing wound healing activity and reducing the harmful effects of ultraviolet light.

Prevents hepatitis

Avocados are ideal for protecting the liver. Vitamins C and E reduce the risk of hepatitis and liver cancer.

Heals ulcers

Avocados’ nutrients and enzymes soothe the sensitive surface of the stomach and duodenum, helping to heal ulcers.

Avocados are good for diabetics

People with diabetes can eat avocados without fear, unlike other fruits. Avocados contain very little sugar, the glycemic index and avocado load is about zero. Avocados contain only a unique seven-carbon sugar called D-mannoheptulose, which has no energy value.

Avocados get rid of bad breath

Those who eat avocados regularly do not have bad breath because the oil from the fruit gets rid of putrefaction in the mouth.

Maintains beauty

The useful properties of avocados are actively used in cosmetology. Vitamin E helps fight wrinkles, improves skin elasticity and firmness, removes dark circles under the eyes, and improves hair condition. Avocado oil helps to fight scaling and inflammation and makes the skin glow.

Avocados are used to make face masks that tighten the skin, making it supple and elastic, moisturize, soothe, relieve itching and irritation.

Avocados help you lose weight

Weight loss is aided by the non-digestible plant matter fiber, which avocados are rich in. Soluble fiber feeds intestinal bacteria, which are important for normal body function, and also reduces the absorption of fat.

Meals with avocados are very caloric and help you gain weight. And for those who want to get rid of extra pounds, avocados can help normalize weight due to the presence of monounsaturated fats to maintain blood lipid balance. But to achieve the desired result, a nutritionist must choose a balanced nutrient composition of the diet for the patient.

Improves the properties of other foods

Studies have found that if you add avocado oil to a salad, the body will absorb at least two and a half times more nutrients.

Avocados are energizing

The Aztecs, who actively cultivated the avocado, called the fruit the testicle and valued it for its ability to increase libido. The fruit provides the body with micronutrients that are important for sexual functions, among other things.

Improves sperm quality, increases fertility

Scientists have proved that the avocado is not just a strong aphrodisiac, but also a helper for those who want to have a baby. By adding the fruit to the menu, provided that the diet is as balanced and healthy as possible, women have an increased chance of getting pregnant.

Researchers at the University of Western Australia and Monash University have found that sperm that are rich in antioxidants (of which there is plenty in avocados) are more likely to survive the struggle to reach and fertilize an egg.

How much you can eat an avocado

The norm of eating the fruit for all people is different and depends on the individual characteristics of the body. For adults weighing up to 220 pounds the norm is up to a piece per day, pregnant women can eat only one or two small slices, children from three years can be given from a teaspoon to half a fruit per day, gradually increasing the portion. Avocados are contraindicated for small children: because of the immune system is not fully formed, the immature body may perceive the protein glycoprotein as foreign.

The harm of avocados

Even a superfood like the avocado has drawbacks. For example, all of its parts, except the pulp, are toxic. And despite the fact that avocados are rich in a huge number of useful nutrients, you should eat them in moderation. First of all, because it is a very caloric product. In addition, there are several categories of people who should be cautious about this exotic product.

It is forbidden to eat avocados in case of allergies and individual intolerance. Frequent consumption of avocados can cause disruption of intestinal microflora, belching and nausea.

Avocados are contraindicated for people with liver disease, as the fruit contains a lot of fat. Avocado lovers who exceed recommended serving sizes risk health problems: obesity and heart disease instead of benefits.

How to choose an avocado

When buying an avocado, you need to pay attention to the skin. It should be free of damage and stains. The ripeness can be determined by the softness by lightly pressing the fruit at the point of attachment to the branch. But do not apply too much force, otherwise the crushed fruit will quickly spoil in storage.

The natural rind of the avocado provides some resistance to disease and insects, allowing them to be grown in environmentally sustainable ways. Transportation does not require processing or the use of preservatives.

Don’t feel bad if you can’t find the right ripe fruit in the store. Avocados can be perfectly ripe at home as well.

To ripen the fruit, put it in a paper bag and put it in a dark place. Direct sunlight will make the avocado hard and dark and deprive it of its useful properties.

How to cook an avocado

Avocados are useful in any form, raw or cooked. But to enjoy its natural flavor and delicate texture, it’s still best eaten fresh.

The fruit can be baked in the skin in the oven. Avocados go perfectly with seafood, chicken and lemon. This exotic fruit is suitable for salads, sauces, sandwiches, appetizers, pastas, smoothies. One of the most popular avocado dishes is the Mexican guacamole sauce.

To prepare the sauce, choose ripe and soft fruits, the pulp of which is easy to crush with a fork. When cooking the pulp should be carefully removed with a spoon. The sauce requires a lime or lemon, as well as tomatoes, onions, olive oil, cilantro, garlic and chili peppers. There are variations of guacamole recipes with sweet peppers and cucumbers.

Guacamole with tomatoes and onions

Ingredients:

• Avocado – 2 pieces.
• Tomatoes – 2 pieces of medium size.
• Garlic – 1-2 cloves.
• Red onion – a quarter.
• Cilantro – to taste.
• Lime juice – 2 tablespoons.
• Salt and pepper to taste.

Cooking method:

1. Avocados cut in half, remove seeds, take out the pulp with a spoon.
2. With tomatoes, remove the skin, putting boiling water on them. Remove seeds, cut tomato flesh into small cubes.
3. Finely chop the onion and mince the garlic with a garlic press.
4. Mix the avocado pulp with the onion, tomatoes, garlic, and put it all in a thick plastic bag.
5. Add lime juice, olive oil, salt, pepper and finely chopped coriander.
6. Tie the bag tightly and mix everything with your hands until it is homogeneous, but do not crush it to the consistency of mashed potatoes.
7. Put the bag in the fridge. Before serving, cut off the corner of the bag and through the hole pour the sauce on a serving plate or on toasted toast.