People are mainly divided into two groups, lovers of Avocado and haters of it, As it is a fruit with a fatty taste, and really few information that people know about it, n this article, we will tell you more about it, its benefits and some ways to prepare it.

If you are a fan of avocado, this article will definitely spark your interest!

What is avocado?

Avocados are a bright green fruit with a large pit for the seed and dark skin. Avocado is a bright green fruit with a large pit for the seed and dark skin. Also known as Alligator Pears or Butter Fruit, and it is a type of berries that grows in warm climates, and is known as a delicious and healthy ingredient in many recipes, such as salads, wraps, smoothies and sweets.

Avocado nutritional information:

Avocado contains a lot of calories.

By eating one that weighs 100 grams without the seed, you will get:

• 160 calories
• 14.7 g fat
• 8.5 g carbohydrates
• 6.7 g fiber
• Less than 1g of sugar
• 485 mg of potassium
• 0.257 mg of Vitamin B6
• 10 mg of vitamin C
• 2.07 mg of vitamin E

You may have noticed that avocados are rich in fats, but monounsaturated fats, which are “good” fats that help in lowering bad LDL cholesterol levels, as long as you eat them in moderation. It will also provide you with about 20 vitamins and minerals.
You can notice a Low-Sugar kind of fruit, and contains fiber that helps you feel full for a much longer time. As a study reported, people who added a half fresh avocado to their lunch became less willing to eat during the next three hours than those who did not eat it.

As for benefits of avocado:

A diet that includes a variety of fruits and vegetables is a healthy option we recommend. It reduces the risk of obesity, diabetes, heart disease, death and gives you healthy skin and hair, more energy, and a moderate weight.

Here are 8 reasons why avocados should be a basic ingredient on your plate:

1. Rich Source of Nutrients:

As we mentioned before, avocados are a source of vitamins C, E, K and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. It also provides omega-3 fatty acids.

2. Good for your heart:

Every 100 grams of avocado contains 76 mg of a natural plant sterol called beta-sitosterol. Regular intake of beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

3. Excellent for vision:

Avocados contain phytochemicals that are present in the tissues of your eyes, and the monounsaturated fatty acids in avocados support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene. As a result, adding avocados to your diet may help reduce your risk of developing age-related macular degeneration.

4. Helps Prevent Osteoporosis:

Half of an avocado provides you with about 18% of the daily value you need for vitamin K. This nutrient is often ignored but essential for bone health. Getting enough vitamin K supports your bone health by increasing calcium absorption into the blood and decreasing urinary calcium excretion.

5. May Prevent Cancer:

Studies have not yet evaluated the direct relationship between avocado consumption and a reduced risk of cancer, however avocados contain compounds that may help prevent some types of cancer.

Research has linked an ideal intake of folic acid with a reduced risk of colon, stomach, pancreatic and cervical cancer. Although, the mechanism behind this association remains unclear. Half of an avocado contains approximately 59 mcg of folic acid, which is equivalent to 15% of your daily value.

Avocados also contain high levels of phytochemicals and carotenoids, which may have anti-cancer properties. Studies have shown that carotenoids in particular may protect against the development of cancer.

A study published in 2013 highlighted the potential benefits of avocado consumption in relation to breast, mouth and throat cancer. However, these associations are usually the result of laboratory studies, not controlled human trials.

6. Supports the health of the fatus:

Good news for you, dear pregnant! Folic acid is important for a healthy pregnancy. An adequate amount reduces the risk of miscarriage and neural tube defects. You can eat at least 600 micrograms of folic acid per day during pregnancy, with one avocado containing 160 micrograms.

7. Reducing the risk of depression:

Avocados are a good source of folic acid, which plays an important role in overall nutritional health. Studies have also found links between low levels of folate and depression, as folic acid helps prevent the buildup of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain, and trusted sources have linked excess homocysteine ​​to cognitive dysfunction and depression and the production of serotonin, dopamine and norepinephrine, which regulates mood, sleep and appetite.

8. Improve digestion:

Avocados are rich in fiber, containing approximately 6-7g per half.

You may have read previously that eating foods that contain natural fibers can help prevent constipation, keep your digestive system healthy, and reduce the risk of colon cancer.

Preparation:

Now, here are some tips to keep the avocado properly, and use it in delicious and nutritious recipes.

• -Store it at room temperature, bearing in mind that it may take 4-5 days to ripen. And to prepare it faster, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gently pressure, they’re ready to eat or refrigerate.

• -And dear, do not forget to wash the fruit before cutting it so that dirt and bacteria do not move from the knife to the pulp.

• -Guacamole is the most popular way to eat avocados, but you can also mash them up and put them into pasta, replace butter or oil in your favorite baked goods, or simply spread or slice them on sandwiches.

Written by: Mai Majar

References:
https://www.medicalnewstoday.com/articles/270406#benefits

https://www.webmd.com/food-recipes/all-about-avocados