Avocado is the fruit of a tree from Central and South America. It is known for its tender, tasty meat and has many health benefits as it is rich in fiber and antioxidants. Best of all, it significantly increases the rate of absorption of antioxidants from other fruits and vegetables. In any case, it is always welcome on our plate whether for starter or dessert.
The avocado is full of essential vitamins for the body:
- Vitamin K for blood clotting and bone strength
- Vitamin B9 for cell reproduction and tissue development
- Vitamin E to protect the body against free radicals
- Lutein to protect the skin and eyes
- Vitamin C to strengthen the immune system
- Vitamin B6 to help the nerve functions and the synthesis of the red blood cells.
The benefits of the avocado
1. Nutritional properties
The nutritional intake of a single avocado is considerable: it contains provitamin A, vitamins B1, B2, B3, B5, B6, B9, K, C, E, calcium, copper, potassium, iron , selenium, manganese, magnesium and zinc, all essential to the proper functioning of the body.
2. Rich in healthy fats
Avocado contains monounsaturated fats that help lower LDL cholesterol levels and the risk of stroke and heart attack.
3. Aphrodisiac
Avocado contains a significant amount of vitamin B6. This vitamin is known for its ability to promote the secretion of dopamine, a neurohormone that increases pleasure. In addition, the richness of this potassium food boosts the secretion of testosterone in humans and awakens desire in women.
4. Weight loss
Because of its fiber content, avocado promotes weight loss because it provides a feeling of fullness that, in turn, limits the consumption of food.
5. Blood pressure
Avocado is rich in potassium that helps regulate blood pressure in the body. In addition, a study published in the National Center for Information on Biotechnology (NCBI), conducted by the Ignacio Chavez National Institute of Cardiology in Mexico, demonstrated that the monounsaturated fatty acids contained in avocado oil , help reduce high blood pressure.
6. Absorption of nutrients
Consuming an avocado with a meal rich in fat-soluble nutrients results in a tenfold increase in alpha-carotene levels, beta-carotene levels, and lutein levels.
To this end, in a study published in the JN The Journal Of Nutrition, researchers have shown that consuming avocado with other fruits and vegetables, would increase the rate of absorption of antioxidants, the rate of beta-carotene, especially vitamin A.
7. Arthritis pain
It has been discovered that avocado extracts, qualified as unsaponifiable avocado, can significantly reduce arthritis pain.
8. Improved eye health
Zeaxanthin and lutein, contained in avocado help improve eye health by fighting macular degeneration.
9. Pregnancy
It is advisable to consume avocado during pregnancy since most vitamins essential for the development of the fetus are there in abundance.
10. Prevention of diabetes
It has been scientifically proven that eating a high-fat monounsaturated avocado helps regulate insulin and blood sugar levels and reduce the risk of diabetes. For this purpose, a study published in NCBI and carried out by the Department of Endocrinology in Mexico, demonstrated that the replacement of digestible carbohydrates with monounsaturated fats, especially avocado, in the diet of patients suffering from diabetes, helped maintain better glycemic control.
11. Fiber richness
100g of avocado contains 4g of soluble and insoluble fiber that can reduce peaks of blood sugar and that of many diseases while boosting weight loss.
12. Bone Health
With its content of copper, folic acid and vitamin K, avocado helps strengthen bones.
Example of a full breakfast with avocado
To start a good day, there is nothing better than a good, consistent breakfast that allows you to recharge your batteries.
- Avocado or ½ organic avocado, seasoned with lemon juice and a drizzle of olive oil
- A hard, organic egg
- A cup of organic tea without sugar
- An assortment of almonds and organic nuts
- A salad of red fruits, organic
Tip to keep the avocado
Sometimes we buy commercial avocado that are not yet ripe and are hard as wood. To make them very tender, simply wrap them in newspaper and put them in a cabinet away from light. After two or three days, you will find your ripe and tasty avocados the way you like them, while keeping their flesh intact.
