Avocado: Properties, calories and how to eat

What is an avocado?

Avocado belongs to the category of fruits and is one of the foods that do not require processing, preservatives or flavor enhancers. Avocado seeds and peel make up about 33% of the total weight of the whole fruit.

The natural skin of the avocado offers resistance to food from diseases and insects while eliminating the need for packaging. Avocado is a medium energy fruit because about 80% of edible avocado fruit is made up of water (72%) and dietary fiber (6.8%) and has been shown to have similar weight control effects to low fat fruits and vegetables. [1]

Avocados can be pear-shaped, egg-shaped or spherical and consist of a large seed which is surrounded by a smooth texture and is covered with a thick, uneven skin that turns purple-black when ripe. [2]

Nutritional value of avocado

The role of avocado seems to help improve the quality of the diet and possibly reduce the risk of metabolic syndrome thanks to the nutrients it contains. More specifically, in 100g of avocado we have:

[1]

What are the benefits?

Avocado consumption is associated with better nutrition and increased intake of important nutrients. Studies have shown that avocado-rich diets have a positive effect on blood lipids compared to low-fat, high-carbohydrate diets or a standard diet. [1] Avocados help increase the absorption of fat-soluble phytonutrients such as carotenoids. For example, adding avocado in salad increases the absorption of α-carotene, β-carotene and lutein. [2]

Vision

Eating avocados enhances the absorption of carotenoids, lutein and zeaxanthin which accumulate in the brain and eyes. Specifically, they accumulate in the macula’s retina. This is because avocados contain MUFAs, which enhance the absorption of carotenoids. [2]

Heart health

The addition of avocado to the diet has been shown to modify certain cardiovascular risk markers such as the lipid profile. It helps control good cholesterol (HDL) and the phytosterols it contains can lower both total cholesterol and bad cholesterol (LDL). The benefit of lowering cholesterol also comes from replacing saturated fats with unsaturated fats which in turn promote an increase in HDL cholesterol levels. [2]

Diabetes prevention

Avocado reduces the risk of developing diabetes, as research has shown that avocado consumption significantly reduces postprandial glycemic and insulinemic responses.[3]

Weight management

Obesity rates have been rising significantly in recent years, so a healthy diet is an ingredient in weight management and loss. Due to the fiber it contains, it helps to increase satiety and reduce hunger when it is included in meals. In one study, people who added half an avocado to their lunch were less likely to look for food for the next three hours. [3]

Pregnancy

Avocados offer a range of nutrients that can actually help a woman’s diet during conception, pregnancy or lactation. Contains folic acid, carotenoids, fiber, MUFA and antioxidants.

During pregnancy, to prevent genetic abnormalities in the brain and spine, it is recommended to consume at least 400mg of folic acid. An avocado gives 41% of it. [4] [5]

Arthritis and Osteoporosis

Research has shown that avocado anti-inflammatory ingredients such as omega-3 fatty acids, carotenoids and phytosterols are good for treating joint inflammation.

Vitamin K it contains promotes bone health, slowing down bone loss and preventing osteoporosis. Also, boron, which is abundant in this food, has been shown through research to have a positive effect on the joints. [5] [6]

Skin

Avocado oils are used in many skin care products as they stimulate collagen production and reduce wrinkles. By consuming it, the carotenoid substances it contains help protect the skin from ultraviolet radiation. At the same time, the vitamin E it contains, helps to eliminate free radicals. [6]

Mood

Research has shown an association between folic acid and depression. Folic acid helps prevent the accumulation of homocysteine ​​in the blood.

Homocysteine ​​slows down the flow of nutrients to the brain and increases negative mood. The folic acid content of avocados can help prevent the symptoms of depression.

High homocysteine ​​results in decreased production of serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. [5]

Digestion

Avocados are rich in insoluble fiber, which prevents constipation. They promote gut health so that the body can maintain a healthy bacterial balance. In this way, any inflammation that occurs in the digestive system is reduced. [7]

Antioxidant action

Avocado is a food rich in vitamins, minerals, good fats and fiber. According to its nutrients it is a food that has antioxidant, cardioprotective and neuroprotective action. More specifically, lutein, α-carotene and β-carotene have antioxidant activity as they protect against oxidative damage, while also helping to strengthen the body’s defenses. [9]

Contraindications

If you are allergic to latex, it would be necessary to contact your doctor before including avocado in your diet. Allergy symptoms can also occur even after consuming it. Latex products are made from a protein in the juice of Brazilian rubber. Avocados have a similar protein, so it can cause an allergic reaction. The symptoms can be mild or severe.

Preparation

Avocados need 4-5 days to ripen, so storage at room temperature is the ideal choice. Before proceeding with the process of cutting the avocado, it needs a good wash in order to remove any bacteria that it may have. [5]

How to consume it?

• One way is to cut it into pieces and add olive oil, vinegar, salt, pepper.
• Can be used for your breakfast. In the form of a spread or in pieces it can be consumed as a sandwich. Some combinations are: avocado with egg, avocado with salmon, avocado with cheese, avocado with tuna, avocado with chicken.
• Another option is to add avocado to your omelette. If you want the avocado to be cooler you can add it after the eggs are ready. Then you can add a little grated cheese, salt and pepper to your omelette.
• You can make avocado as a guacamole using only spices or combine it with corn, pineapple, broccoli or quinoa.
• Can be used in salads to increase satiety and enhance flavor.
• It can be used as a main ingredient in avocado soup or you can use some of its pieces in other soups.
• In sushi. Sushi is usually made with rice, seaweed, fish or shellfish. However, avocado can be used in sushi rolls because of its creamy feel. 
• Avocados can also be grilled as a side dish. With lemon juice, olive oil, salt and pepper it is an excellent combination for consumption. It can, however, be consumed in the form of pickles. Indicative recipe for pickles: 1 cup. white vinegar, 1 tbsp. water, 1 tbsp salt in a saucepan until boiling. Then you can place the mixture in a jar and add unripe diced avocados. Leave them for two days to marinate and then they are ready for consumption.
• You can add it to smoothies, cakes, fruit salads or as a form of dressing in salads. [8]

Conclusion

Avocado, based on its nutrients, can reduce cardiovascular risk, the appearance of hyperlipidemia as it improves HDL-cholesterol, blood pressure, metabolic syndrome, while it is an ideal addition to the daily diet of an adult in terms of body weight and fat. [10]

Bibliography

1. Hass avocado composition and potential health effects
2. AVOCADO: THE HOLISTIC SOURCE AS A NATURAL DOCTOR!
3. The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet
4. The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation
5. Avocado
6. 8 Evidence based health benefits of avocado oil
7. Why is avocado good for you?
8. 23 Delicious Ways to Eat an Avocado
9. Oxidative stress, aging, and diseases
10. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis