The Tasteless Fruit - Avocado - 15 Benefits | Properties | Calorific Value | Weight Loss

If you are looking to lose weight, then avocado fruit is very beneficial in the process of weight loss, and can provide satiety at inappropriate moments. While most of them are high in carbohydrates, avocados are mostly fatty fruits.

Firstly, this characteristic (fatty) does not taste good, and this is the reason why many people avoid its consumption and exclude avocado from the list of allowed fruits in the diet, a fame made only for its high Calorific value. For, let's leave on the various benefits of avocado.

However, the lipids present in avocado are very healthy and the fruit can be a great option in the composition of a balanced diet.

What is Balanced Diet 

Now we will clarify the benefits of avocado for our health, what it is for, what are its main properties. On the contrary, it can improve your quality of life and still help you maintain good shape.

What is Avocado?

Avocado is a fruit that is native to Mexico and Central America, belonging to the genus Persia americana. There are countless cultivars of the fruit for thousands of years of cultivation. 

The Main producers Of Avocado today are :

  • Mexico,
  • Chile 
  • the United States
  • Indonesia
  • the Dominican Republic
  • Colombia
  • Peru
  • Brazil
  • China 
  • Guatemala. 

The taste of avocado fruit is like butter, due to which it is also called "Butter Fruit."

Color Of Avocado

Externally, the avocado is bright green and as it ripens it darkens, almost black. The pulp is light green or yellow in color and has a creamy texture. Inside we find a big stone, which is an avocado seed.

Properties of Avocado

A small avocado with 150 grams of pulp (about 1 cup) provides 240 calories, 22 grams of fat, 13 grams of carbohydrates, 3 grams of protein and 10 grams of fiber. Therefore, we were able to see that avocado is not a low-calorie fruit, but its difference lies in its fat composition. About 70% of the fat found in avocados is monounsaturated, mostly oleic acid, and the rest is polyunsaturated (Omega-6 and Omega-3) and saturated (palmitic acid) fats.

Its omega-3 to omega-6 ratio is more than 10:1. It is believed that an imbalance in these ratios causes inflammation and certain diseases. Health officials in many countries recommend a ratio of 5:1, even as 2:1 can be found. Thus, despite the benefits of avocados and monounsaturated fats, it is important to look for sources rich in omega-3s to compensate for omega-6 intake in avocados.

The amount of fiber present in avocado is also impressive. 10 grams corresponds to 40% of the full amount of daily recommended fiber.

In addition to macronutrients, avocados contain a wide variety of vitamins and minerals. Highlights include B-complex vitamins, vitamin C, vitamin A, vitamin E, vitamin A, copper, manganese, magnesium, phosphorus, potassium and zinc.

Calorific Value

Does avocado have high calorific value? Yes, but it's important to consider the choices you make for your meals; Analyze the foods you choose for your diet and look for functional replacements for your body.

Avocado has an average of 180 calories in 100 grams. Does it contain fat? Yes, but they are good fats. These are monounsaturated fats, which are essential for controlling cholesterol and lowering triglycerides. It is also indicated for the treatment and prevention of heart diseases.

Carotenoid Antioxidant in Avocado

The fruit helps with the absorption of lycopene and beta-carotene, as the carotenoids are fat-soluble that avocados can offer. They will be able to help and protect your body's cells. This benefit can be achieved by adding at least 150 grams of avocado to a traditional salad. This result can also be achieved with the addition of avocado oil, which you can buy at health food stores.

Below you can learn about the main carotenoid antioxidants contained in avocados:

  • Alpha-carotene
  • Beta Carotene
  • Betacryptoxanthin
  • Lutein
  • Neoxanthin
  • Violexanthin
  • Zeaxanthin
  • Rich Source of Nutrients and Vitamins

Avocado is a treasure trove of vitamins and nutrients important for the balance of an organism. It is rich in mineral salts like potassium, iron, calcium and magnesium. You can enjoy the many benefits of avocado through the vitamins A, C, E, K and B complex vitamins, which we'll look at below.

Who is avocado for?

In Brazil, avocados are widely consumed fresh, beaten or crushed with milk, many with added sugar or lemon. Abroad, the most popular way to use avocados is in savory dishes—the most common is in the preparation of guacamole, a Mexican-origin sauce that, in addition to avocado, includes onions, tomatoes, cilantro, lemon juice, and other spices. Huh.

It can also be used as a substitute for oils and fats in some dishes, breads.and used in toast, in the preparation of sandwiches and to give a special touch to salads.

Including avocado in the diet can have many benefits due to its nutritional composition, rich in "friendly" fats and healthy phytonutrients.

15 Avocado Benefits for Health and Wellness


1. Increases Carotenoid Absorption

Many foods contain red or orange pigments called carotenoids. Examples are sweet potato, papaya, carrot, mango, spinach, beet and broccoli.

In the human body, carotenoids act as antioxidants and precursors for vitamin A, which is essential for eye health. Since it is fat-soluble, the presence of fat in the food increases the absorption of these substances, however, the foods that contain them contain very little lipids. Thus, the researchers studied the relationship between the absorption of naturally occurring carotenoids in food and the combined intake of avocados.

Avocado is rich in healthy fats and increases the absorption of carotenoids by 2 to 6 times compared to a diet without avocado. In addition to absorption, avocado also showed to improve the conversion of carotenoids into vitamin A.

2. Anti-Inflammatory Power

If you're suffering from swelling, discomfort, and redness caused by gout? Then It is often advised by doctors to adopt an avocado in your regular diet to heal, So try to include avocado in your diet. It will be very effective in results and will reduce the effects on your health and body.

The benefits can be recognized by avocado's positive effect on HDL cholesterol, which is considered the good cholesterol, and responsible for protecting the arteries. It can help in dilation of arteries and many body changes which are beneficial for balanced and regular functioning of your body. This benefit of avocado is provided by vitamin E, which triggers the fat to exert anti-inflammatory power.

Arthritis is an inflammatory disease that affects many people and leads to severe joint pain and other problems. Avocado components, such as monounsaturated fats, phytosterols, vitamins E and C, in addition to carotenoids, help fight inflammation caused by arthritis, improving the quality of these patients.

3. Reduces Stress

Avocados contain a substance called glutathione, which reduces the effects of cortisol, a stress hormone. Excess of this hormone also hinders the process of weight loss. 

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Glutathione also benefits your body's detoxification and improves the functioning of your liver, thus one of the benefits of avocados and improved toxin elimination.

4. Improves Heart Health

Including avocados in a balanced diet has been shown to be effective in preventing and fighting various heart diseases, improving bad cholesterol (LDL) levels and reducing oxidative stress levels in the bloodstream.

One of the factors that contribute to these benefits of avocado is its lipid composition, such as monounsaturated fats, particularly oleic acid, which represents 68% of the fat present in the fruit and has been linked to beneficial effects on heart health in several studies. is, in addition to improving brain function and providing better cell growth and renewal. This concentration brings the structure of avocado closer to that of very healthy oils, such as olive oil.

Other very important constituents are phytosterols, which include beta-sitosterol, kaempsterol, and stigmasterol. They have an important anti-inflammatory role, which also benefits the prevention of vascular complications.

Other important substances are antioxidants including carotenoids, vitamin E and vitamin C and other components with an anti-inflammatory effect, catechins and procyanidins, which are flavonoids.

It is believed that these benefits can be achieved with regular consumption of about a cup or a small unit of avocado and is always associated with an adequate diet, which balances the quantity and quality of ingested fat.

5. Cancer Prevention

The substance responsible for this power is glutathione, as described above. It is capable of acting as an inhibitor of at least 30 different carcinogens.

6. Controlling Cholesterol

Avocado provides an increase in HDL cholesterol, which is considered the good cholesterol, and a decrease in LDL cholesterol, the bad cholesterol. It reduces the amount of beta-sitosterol hormone and reduces the level of dietary cholesterol.

7. Regular Bowel Flow

We know that consuming a number of functional foods keeps the gut flowing regularly. One of the benefits of avocado comes from the fiber contained in the fruit.

8. Suppresses Appetite and Reduces Weight

The benefits of avocado extend to weight loss. It is extremely rich in fiber, a 150 g serving contains 10 g of this nutrient, which is essential in diets for weight loss, as it helps with intestinal function, provides long-lasting satiety and increases glucose and cholesterol levels. It also helps in reducing peaks in blood cholesterol levels.

Research published in the Journal of Nutrition showed that people who ate half an avocado with lunch had a 40% lower desire to eat a few hours later. Including guacamole in staple food dishes also has this effect.

Monounsaturated fats, which are abundant in avocados, are associated with a reduction in abdominal fat, which is among the most dangerous in terms of risk factors for developing overweight-related diseases.

In addition to having a very low glycemic index, avocados still contain small amounts of carbohydrates. This prevents spikes in blood glucose and insulin, which result in glucose rebound after being stored as glycogen or fat and leads to greater appetite.

Therefore, despite the high concentration of fat and calories, adding avocado to a proper diet will help you in losing weight. But it requires prudence in its consumption. The maximum consumption of half an avocado per day is indicated.

9. Regulates Menstruation

You can use avocado to regulate your period. Indicate, for example, the ingestion of tea made from flowers; You can consume about 2 to 4 times a day. The menstrual cycle under control will also reduce the effects of PMS (Premenstrual Stress).

10. Vision Improvement

There are avocado benefits for your vision health provided by the vitamin A contained in the fruit.

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11. Healthy Hairs

There are also benefits of avocado for your hair, you can get rid of the problem of dandruff, strengthen them and can even help prevent baldness.

12. Healthy Sleep

Avocado might be the ally you've been looking for to get a full night's sleep. B-complex vitamins such as B3 are able to balance hormones responsible for balancing substances responsible for the brain's sleep activities. Folic acid also promotes the neurotransmitter responsible for sleep health.

13. Prevents Premature Aging and Treats Skin

The power of antioxidants can reduce the harmful effects of free radicals on the skin. The constant renewal of cells brings more vitality and health to your tissues. Your skin will be able to stay hydrated and full of nutrients for a longer period of time. Avocado oil is highly sought after for these benefits of avocado.

You must have surely seen how to make homemade avocado mask for more beautiful skin. This is due to the fact that the nutrients present in the fruit, such as good fats and vitamins, help maintain skin hydration, vitality and elasticity. Oleic acid helps reduce skin irritation and redness and improves its repair ability. Adequate intake of this fatty acid helps in controlling the production of sebum by the skin, improving acne and oily skin.

Vitamin E and carotenoids help prevent oxidative damage that causes wrinkles and expression lines, and vitamin C participates in the production of collagen and elastin, the main structural components of the skin.

14. Help Build Muscle

Compared to other fruits, avocado provides 2 grams of protein in 100 grams of fruit. As we know, proteins are important for lean mass gain and hypertrophy.

One study subjected two groups to two types of diets for 3 weeks, one high in saturated fat (palmitic acid) and the other high in monounsaturated fat (oleic acid) containing the same amount of calories. The results showed that the disposition for physical activity was about 14% higher in the group following a diet rich in oleic acid. He maintained a fast metabolism after a meal. Thus, avocado can also provide additional energy from very healthy lipid sources for the intense workout needed to build muscle.

Regular consumption of this type of fat is also associated with improved synthesis of testosterone and growth hormone, two important factors in muscle protein synthesis for women.

If you want to gain lean mass, you can include avocado in your eating plan, but remember to control your intake.

15. Regulates Glucose Metabolism

As we have already mentioned, avocadoIt has a low carbohydrate load and a low glycemic index, which reduces the generation of peaks in blood sugar and insulin, which in itself are factors that make it a good food for people with diabetes or even for non-diabetics. Huh. Those who want to benefit from keeping blood sugar levels low. The presence of high amounts of fiber is also a factor that helps in this control.

More in-depth studies are still needed, but some research points to a reduction in post-meal insulin levels and better regulation of blood sugar with avocado consumptio

Also under investigation is the action of a polyol present in avocados called persitol, which, unlike normal sugars, suppresses insulin release into the bloodstrea

In addition, avocados are rich in vitamin K, which plays an important role in blood clotting. Studies indicate that people who consume more of this vitamin are 19% less likely to develop diabetes. The volunteers were followed for 10 year

Some Tips for Consuming Avocado

Avocado phytonutrients are more concentrated in the parts we don't normally eat, which are the skin and seeds, or pits. The part of the pulp closest to the skin can provide us with more nutrients than the central parts, so it is recommended that when peeling, use this pulp as close to the skin as possible. One way to do this is to peel it like a banana with your hands. To do this, cut the avocado lengthwise into four parts and then pull off the peel with your index finger and thumb. This will preserve most of the pulp, which is dark in color and rich in phytonutrients present in the skin

People with latex allergies should consult a doctor before consuming avocado, as there is a risk of hypersensitivity.

Green avocados should be kept at room temperature. To speed up ripening, it can be placed in a bag or paper wrap.

Ripe fruits should be kept in the refrigerator. If it's already shredded, a good option is to keep it in a closed container and pour a few drops of vinegar or lemon over the surface to keep the pulp from oxidizin

When adding avocado to hot dishes, it is recommended that it be prepared at the lowest temperature and shortest possible time to avoid high temperature damage to the healthy fatty acid

In general, smaller avocados are higher in fat than larger ones.

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