Useful properties of avocado for effective weight loss

The avocado diet will not only help you become 2-4 kilograms lighter in a week, it will also provide you with vitamins and improve your health. Get menus for the day, week and month, as well as diets from Julia Roberts and Elena Malysheva.

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Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 01/10/2020

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Not so long ago, this fruit was considered a real exotic, which could only be seen on the screen. Nowadays, the green southern fruit is available all year round and is included in the list of many health-improving diets. Despite the fact that it has gained the reputation of a high-calorie product, nutritionists have developed a weight loss scheme based on its consumption.

The southern fruit does not contain fructose, but the number of calories in it is quite high due to the fat it contains. However, the paradox is that the calories obtained from these fats are not stored as reserves, but are used for the active course of metabolic processes. The daily energy value of the diet for this weight loss course is no more than 1500 kcal.

Its cost in supermarkets and markets is not very low, but if you consider that 5–10 fruits are enough for a week’s course, it becomes obvious that such a diet will not require large expenses. The remaining products are also characterized by availability and low cost.

One of the main characteristics of the avocado diet is the rapid burning of subcutaneous fat deposits in the abdominal area and the removal of excess fluid from tissue cells, which ensures a noticeable reduction in waist and hip volumes from the very beginning of weight loss. This diet also helps to say goodbye to swelling thanks to the mild diuretic effect of this southern exotic fruit.

The duration of the avocado weight loss course ranges from 3 to 10 days. In 3 days, weight loss will approach 1.5 kg, and if you follow a weekly diet, you can become 2–4 kg lighter.

Avocado for weight loss. The benefits and harms of diet

Beautiful southern fruits similar to an ordinary pear have a unique taste and healing qualities. Now they are sold at any time of the year and are part of many diets intended for general health of the body, removing toxins, improving digestion and treating obesity.

There is a belief that avocado is an extremely high-calorie product and is not very suitable for weight loss. However, this is not true. Nutritionists have developed effective and simple weight loss regimens. The fruit is absolutely harmless for all healthy people, has a very small list of contraindications and can be used by everyone without exception both for daily nutrition, making smoothies, salads, etc., and as part of a diet for weight loss.

Are avocados high in calories?

Yes. But the large number of calories in it is a consequence of the high fat content, not fructose. Fats found in fresh fruits are not deposited in the form of an unaesthetic subcutaneous layer.

The unique property of avocados for weight loss is that the fruit actively stimulates metabolic processes and promotes burning rather than storing fat. The daily energy value of the diet in this case will be no more than 1500 kilocalories.

Dietary recipes

Because of the delicate taste of the pulp, the fruit is very popular with chefs, so it is added to almost any dish. Avocado is often included in meat and fish salads and is used for baking, stewing and frying vegetables with meat and fish. Then the dish can be served spectacularly: right in the empty boat left from under the fruit. Show your imagination, play with the recipe in your own way, add your favorite spices, and you will see that avocado is not only a healthy storehouse of vitamins, but also a tasty delicacy for those who love to eat.

Dietary avocado and shrimp salad

Avocado pulp goes best with the delicate taste of shrimp meat, so there are many interpretations of the salad. We suggest adding a little sourness to the dish - grapefruit, the benefits of the salad will only increase, and the taste will become slightly unusual and even a sophisticated gourmet will like it. 100 g of light salad produces only 120 kcal.

Compound:

• 1/2 grapefruit;
• ripe avocado - 1 pc.;
• 80-90 g peeled shrimp;
• a bunch of arugula;
• 1/2 part lime;
• a pinch of ground black pepper;
• olive oil for dressing - tbsp.

How to cook:

Wash the avocado, cut into 2 equal slices and remove the pit. Cut out the pulp with a knife, but do not touch the skin. The cup from the fruit will be needed to serve the salad; it must not be damaged. Cut the pulp into small cubes and place in a bowl.

Peel the grapefruit and remove the white film from the segments. Cut the slices into small pieces and place in a bowl.

Take the shrimp already boiled and peeled so that you don’t have to fuss with them. If you use king prawns in cooking, cut them into 3-4 pieces to make it easier to eat. There is no need to cut cocktail shrimp. Place the seafood in a bowl with the remaining ingredients.

Squeeze the lime juice into a cup, making sure that the seeds do not get into the salad with the juice. Tear the arugula into a bowl. Lightly drizzle the ingredients with olive oil, pepper and mix well again.

The salad can be served immediately after preparation, but it will taste better if you put it in the refrigerator for half an hour. To serve, take the remaining skin from the fruit. Place the salad in the boat; you need to fill it tightly, without fear that the boat will tear. The skin of the fruit is strong, so don’t be afraid to add more filling. Serve the boats and help yourself, bon appetit!

On a note!

Instead of arugula, you can take any other greens of your choice. Lettuce, basil, parsley, cilantro will do.

Chicken salad with avocado

Chicken lovers will love this simple recipe for a light but very nutritious salad with the addition of cherry tomatoes and sweet pear pieces. This is a great option for a hearty snack for lunch or even dinner. One serving of salad contains no more than 140 kcal, so you don’t have to worry about your figure.

Compound:

• 1 PC. avocado;
• 120 g chicken breast;
• 6-7 Cherry tomatoes;
• sweet and sour pear – 1 pc.;
• lime wedges with lemon for garnish;
• according to tbsp. olive oil and soy sauce.

How to cook:

Place the chicken breast in a saucepan, cover with water and boil the meat until tender. Remove the cooled meat from the bones, remove the skin, and then cut the fillet into small pieces.

Wash the Cherry tomatoes and dry on a towel. Cut each tomato in half and add it to the chopped chicken fillet.

Divide the avocado into 2 parts, remove the pit. Remove the pulp from the fruit and cut into approximately the same pieces as the chicken meat, and then transfer to a bowl with the rest of the ingredients.

Wash the pear, remove the skin and cut out the core. Chop the fruit into cubes and place in a cup.

The salad is almost ready, all that remains is to season it with olive oil and soy sauce. Add your favorite spices to taste; Italian herbs, rosemary and basil work well. Before serving, garnish the dish with fresh lime and lemon wedges.

On a note!

Do not pour the broth left over from cooking chicken into the sink. Put it in the refrigerator and then cook a light soup.

Baked Avocado with Egg Sauce

If you are watching your figure and sticking to a healthy diet, there is one very tasty recipe that you will surely enjoy. Vegetable casserole is perfect for lunch, but you can make it for breakfast. It takes about half an hour to prepare.

Compound:

• 3 ripe avocados;
• 2 tomatoes;
• 50 g cheese;
• a pair of chicken eggs;
• tsp lemon juice;
• tbsp olive oil;
• spices and salt to taste.

How to cook:

Place the cut avocado slices on a greased baking sheet and bake in the oven at 180 degrees for 20 minutes. Then remove the fruit from the oven and wait until it cools completely.

Cut the tomatoes into pieces; if the skin was too hard, it needs to be removed. Separate the yolks from the whites into a bowl; the whites will not be needed. Place the cup with the yolks in a water bath and beat them until they begin to thicken. Add spices and salt to the yolks, add lemon juice and stir again.

Scoop out the pulp from the cooled avocado slices with a spoon. In a baking dish, place pieces of fruit on a greased bottom. Place a layer of tomatoes on top and then pour in the egg mixture.

Grate the cheese on a fine grater, sprinkle it on the dish and place the baking dish in an oven preheated to 180 degrees. Cooking time is 10-15 minutes. As soon as a golden brown crust has formed on top of the casserole, turn off the heat - the dish is ready.

You should try the casserole while it is hot; if desired, sprinkle with fresh chopped herbs before serving for beauty.

Distinctive features of the “avocado” diet

This method of nutrition has its own characteristic features that distinguish it from all other types of diets for weight loss:

1. Rapid burning of fat under the skin, especially in the abdominal area.
2. Removing excess fluid from tissues from the first days of use.
3. Mild diuretic effect.
4. Elimination of edema.
5. Easy to digest, excellent tolerability.
6. Improved appearance - hair, skin, nails.

Some point to the fairly high cost of fruits in stores and markets. But to carry out a weight loss course for one week, you will need no more than five or ten medium-sized avocados. The rest of the food products used with avocados are quite affordable.

Contraindications for use

Although eating avocado is a deadly threat to many animals, it is considered very safe and beneficial for human health. However, there are some exceptions.

People with genetic mutations that have elevated levels of good (HDL-C) cholesterol should eat fresh avocados with caution. A significant increase in good cholesterol levels leads to the development of heart disease.

As for the side disadvantages of fruits, for some people this will certainly be a high price (it can reach up to one thousand rubles per piece). Not everyone may like the original taste of pleasure either.

Note! For people who would like to grow avocados from seeds at home, let us remind you that the leaves, branches and bark are poisonous to people and animals! Keep the avocado plant indoors away from children and pets.

What are the benefits of avocado

Systematic use of fresh fruits will improve your mood, the appearance of your skin and hair, and also stabilize your weight in a short time. This becomes possible thanks to a whole range of useful components in its composition.

TOP 12 VALUABLE PROPERTIES OF AVOCADO

1. Omega 3 and 9 unsaturated fats. Such substances that promote fat burning are included in an extremely limited list of products. They are very useful for the whole body, improve metabolism and stabilize the functioning of organs and systems.
2. The oily substance of the fruit is not only tasty, but also perfectly digestible. Fruits, eaten even in very small quantities, provide a long-lasting feeling of fullness.
3. Ripe fruits have more calories than unripe ones. The indicators are approximately 200 kilocalories per 100 grams. A fruit weighing about 250-300 grams contains approximately 450-500 calories.
4. The amount of fructose in fruits is minimal. Thanks to this, the fruits can be used as a dietary food for different categories of patients, as well as in the presence of diabetes (after consulting a doctor).
5. The pulp contains a lot of various valuable microelements - magnesium, potassium, sodium, iron, phosphorus, calcium.
6. Vitamins C, A, E and group B strengthen the immune system, increase the body's resistance to negative external and internal factors, including bacterial and viral microflora. The presence of phylloquinone and nicotinic acid ensures a healthy appearance and radiance of the skin, shine and strength to hair and nails, helps strengthen the nervous system and improves sleep.
7. The rich composition normalizes hormonal levels and eliminates its negative symptoms, especially in the fair sex. The fruits are also useful for women planning pregnancy.
8. The normal-sized fruit contains valuable and easily digestible nutrients. 200 grams of pulp contains about four grams of protein, forty grams of saturated fat, and about eight grams of carbohydrates. About 70% of the pulp is water.
9. Regular consumption of fruits helps reduce the risk of developing heart and vascular diseases, reduces the amount of bad cholesterol, and improves intellectual activity.
10. Biologically active substances activate blood circulation, saturate cells with oxygen, have a rejuvenating effect, and increase the elasticity of blood vessels and skin.
11. The fruits are useful for slow metabolism, a tendency to edema and anemia, including those caused by heavy periods.
12. Pantothenic acid helps with chronic stress and hormonal imbalance.

The only condition for getting a good result is proper consumption of fruits.

Useful properties, composition and calorie content

Avocado contains 20-30% fat, which is why it is often called the creamy fruit. Per 100 g of this fruit there are 221 kcal.

In addition to fat, avocados are a rich source of vitamin E (the youth vitamin). We also find vitamins A, B1, B2, C, PP, K, H, pantothenic acid and folic acid. Of the minerals, it contains calcium, potassium and phosphorus. It is also a good source of fiber (6.3 grams per 100g of fruit).

The exact nutritional value of raw avocado fruit is presented in the table below:

• Vitamin E, contained in avocados, is a natural antioxidant, that is, a substance that helps protect cells from adverse oxidative processes (oxidative stress).
• Vitamin K is another very important compound found in avocados. If you love sports, you shouldn't ignore avocados in your diet.

Half a fruit already provides 25% of the recommended daily dose of vitamin K, which plays a very important role in the formation of the skeletal system.

The right amount of this ingredient in your diet also helps with calcium absorption. All this ultimately gives us a very good state of health, and in this case counteracts osteoporosis.

• Vitamin B-6: This group of related vitamins helps convert food into energy.
• It is worth remembering that the fruit is a rich source of folic acid (vitamin B9), which, among other things, has a positive effect on the proper functioning of the immune system. It is necessary for the proper development of the fetus, so it is important that pregnant women do not forget to consume foods that contain it.
• In turn, potassium supports the functioning of muscles and the nervous system. As you can see, the avocado trend did not come out of nowhere - it is a very valuable and useful product that should be remembered when shopping.

Avocado pit is edible

In addition, avocado fruits also contain the following elements:

• Copper: An element that is not typically found in adequate amounts in the diet. Low copper intake may have a negative impact on heart health.
• Vitamin C: An antioxidant that is important for immune function and skin health.
• Carotenoids. Avocados contain many carotenoids, such as lutein and zeaxanthin, which are important for eye health and may reduce the risk of eye diseases associated with aging.
• Personones A and B: Unique antioxidants that may have protective effects against inflammation and cancer.
• D-Mannoheptulose is a type of sugar found in avocados that helps control blood sugar levels.

How to properly consume fruits

Heat treatment leads to darkening of the product and a deterioration not only of its beneficial qualities, but also of its taste. Therefore, preference is given to fresh fruits. In this form, they completely retain all the substances beneficial to the body, including the unsaturated fatty acids necessary for effective and safe weight loss.

The ripe pulp has a pleasant, specific taste with a hint of nuts and greens and does not become bitter, as happens to it when heated. Therefore, you should not stew, fry, or boil the fruit! Once cut, it is eaten within the next few hours. It is not recommended to store cut fruits for more than a day. Long-term storage in this form leads to a sharp decrease in valuable components.

Important!

Please note that the pit must be immediately separated from the pulp and discarded, as it contains toxic substances. Their danger increases when oxidized in air. Sections should be protected from darkening (sprinkle with lemon juice).

The green, dense peel is carefully cut off with a knife before preparing the dish. It is not dangerous, but it is bitter, so it is not eaten. By the way, the fruit is called an alligator pear because of its resemblance to the skin of this predatory animal.

How to choose a ripe one?

The color of the fruit is of great importance. The picture shows the relationship between color and ripeness.

However, keep in mind that avocados come in different colors. For example, there are black varieties. They are less common than green ones. But they do exist.

Therefore, another tip on how to choose a ripe avocado is to pay attention to its softness. The ripe fruit is slightly pressed when pressed lightly. If no pressing is observed, the fruit is still completely unripe. If your fingers go too deep into it, it's overripe.

How to ripen at home?

It is difficult to choose ripe avocados in the store, since they are deliberately sold unripe. Otherwise, the fruits will not survive transportation from tropical regions to our northern latitudes.

Therefore, overseas fruit often needs to be ripened at home.

A common recommendation is that in order for it to ripen faster, it should be placed in a paper bag, which will also contain apples, tomatoes or bananas, which produce ethylene gas, which speeds up the ripening of unripe fruit.

It is assumed that in this way avocados can be made to ripen in 1-3 days.

In practice, it usually turns out that the result is not as good as it is usually described. And the fruit in a paper bag with other fruits ripens longer - 4, sometimes 5 days.

It often takes as long as if you just keep it on the table at room temperature, without covering it with anything. Typically, it takes 5-6 days for an avocado to ripen in such “Spartan” conditions.

So, there is not much difference between taking some action to ripen the fruit or leaving it to its own devices.

But you can put an unripe product in the refrigerator only if you do not want it to ripen.

Fast thermal ripening method

There is a quick way to ripen an avocado. Not quite ripe, though. Rather fry it a little.

To ripen a completely green and hard fruit in an hour, you need to wrap it in foil. And put it in the oven, preheated to no more than 100 degrees.

Every 10 minutes the fruit must be checked for its degree of “ripeness”. Usually it takes 1 hour to soften a completely unripe avocado.

This method of “ripening” does not add any benefits or taste to the fruit. And its texture becomes not as creamy as it should be. However, in some situations, for example, when you urgently need to serve a salad to the table, you can use this life hack.

What does avocado go with? Authorized Products

Please note the following list:

Low-fat cottage cheese, lean meat (chicken, turkey, rabbit, beef), any leafy greens and fresh vegetables (tomatoes, cucumbers), baked goods made from rye flour, dietary whole grain bread, seasonal berries, as well as chicken and quail eggs.

The list of permitted products is quite long. You can cook delicious, healthy and varied dishes from them.

Avocado for human health after 50 years

Avocado pulp contains valuable ingredients from the carotenoid family - lutein and zeaxanthin. These substances accumulate in the macula (or macula), located in the very center of the retina, and are responsible for visual acuity.

In multiple studies in older adults, consuming 1 avocado (0.5 mg of lutein) daily for 6 months was found to increase blood lutein levels by 25 percent over baseline.

Improvements in cognitive function were also observed: improved working memory and increased intellectual abilities in approaching problem solving.

Can you lose weight with avocados?

Prohibited Products

Recipes with avocado for weight loss should not include products that are harmful and poorly combined with these fruits. Otherwise, you won’t be able to improve your body’s health and lose weight.

It is recommended to exclude from the daily menu:

• sweet carbonated water with chemical additives and sweeteners;
• alcohol;
• sausage products;
• baked goods, pastries, cakes and sweets;
• smoked and salted products;
• vegetable and butter.

If you decide to use avocados for weight loss, you must strictly adhere to the recommendations given by nutritionists. In this case, everything will be successful, and the diet will please you with excellent results. Therefore, before the course you need to familiarize yourself with the rules of its conduct.

Advice from nutritionists

Since most of the fats in avocados are monounsaturated, this gives the green fruit beneficial weight loss properties. Nutritionists recommend using avocado instead of cream cheese, mayonnaise and sour cream when preparing salads, snacks and savory baked goods.

In desserts, it is also recommended to use green fruit as an alternative to butter.

This will give the dish a new taste and aroma, fill it with vitamins, healthy nutrients, and also significantly reduce calorie content. For example, 2 tbsp. l. Avocado puree contains only 46 kcal, and with 2 tbsp. l. butter - more than 200 units.

We recommend that you read The whole truth about Chinese tangerines

Basic diet rules for effective weight loss

The requirements are not difficult. However, to obtain the maximum possible effect, it is better to consult a professional nutritionist. The specialist will take into account the individual characteristics of the body and help develop a daily diet.

1. The prescribed way of eating cannot be adjusted at your own discretion, as this will slow down the weight loss process.
2. Do not use any oils to season dishes. The fruit contains a sufficient amount of fat.
3. Food is taken three times a day at five-hour intervals. Snacks between meals are allowed.
4. A diet lasting three days is repeated no more than once every ten days. The seven-day card is used once every 60 days.
5. You can improve your results by working out in the gym. Any sports are suitable.
6. You should choose the right avocado fruits. The salad is prepared from high-quality and not overripe fruits. Too soft and may end up spoiled inside.
7. You should not use more than five fruits per day, as this is fraught with stool disturbances and subsequently leads to a failure of metabolic processes.
8. It is recommended to drink about one and a half liters of fresh, clean water per day.

How to peel an avocado

Before consuming avocado fruits, they must be peeled. This is done very easily. The photographs below of the stages of peeling an avocado will help you with this. When you click on a photo, it will enlarge.

To clean the fruit you need:

1. Carefully peel the fruit with a knife
2. Cut the fruit into two halves
3. Carefully remove the bone
4. Cut the fruit for salad or other culinary needs

I also suggest watching a video filmed specifically for the website Sizhu-doma.ru, in which I show in detail how to peel an avocado for salad or other culinary purposes:

As you can see, this is done very easily!

Avocado on a diet. Sample menu

There are several options for conducting the course. Any of them involves the use of dishes with a sufficient amount of substances useful for the normal functioning of the body.

One day menu

Morning. Half a fruit with cottage cheese and herbs. Coffee without sugar and cream or green tea.

Lunch. One and a half glasses of clean water, a piece of black bread, half a tomato and a couple of slices of fruit.

Dinner. A mix of half a fruit, one chicken egg, green onions, tomatoes and cucumbers. Green tea.

For afternoon tea. One and a half glasses of still and unsweetened water, half a cup of low-fat cottage cheese, 200 grams of any berries.

For dinner. Half a fruit, 150 grams of boiled lean meat, tomato. If active evening workouts are practiced, add another 70 grams of cottage cheese and a glass of berries.

Attention!

If it is easy to tolerate, such a diet can be continued for up to seven days.

Three-day menu

A type of nutrition close to a mono-diet. The result is a loss of two to three kg in such a short period of time. During the main meal, two fresh fruits are eaten. Only pure water is used as a drink.

Low-calorie three-day avocado diet

One fruit every four hours. Their maximum number is no more than five per day.

For breakfast. Add a chicken egg, low-fat cottage cheese - 200 grams. Drink about two liters of water! Caloric content of the diet – 1500.

Seven day diet

The number of daily meals is five.

1 day

1. Low-fat cottage cheese, chopped herbs for stuffing one half of the fruit. Green tea.
2. Bread with fresh fruit paste.
3. 200 grams of baked fish. Vegetable salad with lemon juice.
4. Half a fruit with cottage cheese.
5. A glass of low-fat yogurt.

Day 2

1. Yogurt with avocado – smoothie, glass.
2. Sandwich with pasta and olives.
3. Vegetable salad.
4. One big apple.
5. Two fresh cucumbers.

Day 3

1. Toast with pasta.
2. A glass of kefir.
3. Vegetable salad.
4. Half a fruit with cottage cheese and vegetables.
5. A piece of boiled meat, fruit.

4 day

1. An apple, half an avocado.
2. Big pear.
3. Vegetable salad and a piece of lean meat.
4. Kefir.
5. Yogurt and fruit.

5 day

1. Any fruit, half an avocado, yogurt.
2. Sandwich with pasta.
3. Vegetable and avocado salad, one boiled potato and carrots.
4. Baked apple.
5. Lettuce, slice of fruit.

Day 6

1. Bread with pasta.
2. Cottage cheese with half a fruit.
3. Vegetable salad.
4. Herb tea.
5. Avocado and yogurt.

Day 7

1. Half an avocado, cottage cheese.
2. One apple.
3. A piece of boiled or baked fish.
4. Cranberry juice.
5. A piece of boiled meat.

The main ingredient of the weekly diet is avocado. The salad is prepared with the addition of various vegetables. Dressing – lemon juice.

Ten day diet

The result is a weight loss of 4-5 kg. Strict adherence to the rules allows you to maintain the effect obtained after stopping the course. During this time, positive changes occur:

• stool stabilization;
• improving digestion processes;
• removal of toxins;
• detoxification of the body.

Attention!

With this diet option, you are allowed to use a small amount of table salt during cooking. This is how this method of losing weight differs from other methods of losing weight using an alligator pear.

Reviews of those losing weight

Despite the calorie content of the fruit, there are many positive reviews about diets with it. We invite you to consider some comments from girls and women who chose avocados to fight excess weight.

Marietta, Astrakhan : “I gain excess weight just by looking at something high in calories, be it a donut or a delicious slice of fresh pizza. Avocado has become a real salvation. I found many interesting and simple recipes with this fruit and am happy to replace one full meal with an avocado dish. The result surprised me. I lost 3.5 kg in a month.”

Lyudmila, Moscow : “I tried the avocado mono-diet. It was hard, but I managed. I drank a lot of water and tea. In two days I lost 3 kg on this diet and my digestion improved. Therefore, I can confidently recommend this diet. She became a real lifesaver. This is such an express way to lose weight when you need to get in shape before some important event.”

Benefits of avocados in your diet

Dishes prepared with this fruit are very tasty and healthy. Salads can be offered to all family members; no adult or child will refuse them. This provides significant time savings, since you do not need to prepare special dishes for yourself separately.

During the course, the body is saturated with useful vitamins, minerals, macro- and microelements. As a rule, such a diet is quite easily tolerated, despite the small amounts of food and restrictions. The fruit itself is very nutritious and gives a long-lasting feeling of fullness. In between meals, you can drink clean water, green tea, and herbal drinks. Snacks are allowed. This can be an apple or an orange, but no more than twice a day in addition to the amount indicated on the menu.

Anyone can try such a diet, provided there are no contraindications and the presence of serious systemic diseases. However, in any case, the process of losing weight goes better if you consult a nutritionist. Only a specialist can take into account all the available nuances and give professional recommendations.

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fact or fiction?

Eating more fruit can improve bone density.

Right! Wrong!

Consuming foods with plenty of bioavailable calcium improves bone density. Fruits generally do not contain much calcium.

Excess protein accumulates in the muscles, causing them to increase.

Right! Wrong!

Once the need for protein and energy has been met, excess amino acids are converted to acetyl-CoA, from which they are converted into fatty acids and stored in adipocytes. Therefore, excess protein will not be converted into muscle.

Calories consumed after 7 pm are automatically stored as fat, which contributes to weight gain.

Right! Wrong!

Regardless of when you eat, excess calories are used in anabolic reactions, converted into fat or glycogen, and stored. If you eat fewer calories than you need, catabolic reactions will occur in the body more often and, accordingly, triglycerides will be broken down.

Do you want to lose weight, but don't know where to start? Take the test and find out if you can lose excess weight on your own, without the help of specialists Find out how susceptible you are to the manipulation of the weight loss industry! Take the test and test your knowledge about proper nutrition

Can a pregnant woman eat avocados?

1 medium avocado, which weighs about 140 g, contains about 113 mcg of folic acid. This is a very important component in the diet, since it is involved in the production of red blood cells - it prevents anemia, plays a role in the metabolism of methionine and cysteine, and is involved in the synthesis of nucleic acids and DNA.

Folic acid is essential during pregnancy planning (and in the first trimester) because an insufficient supply of vitamin B9 increases the risk of neural tube defects in the fetus, cleft palate and lips, and complications in the fetal reproductive system!

The daily requirement of men and women for folic acid is 400 mcg. The requirement for women during pregnancy and lactation increases by 200 mcg per day to 600 mcg.

In addition to being high in fat-soluble antioxidants, folate and monounsaturated fat, avocados are also high in fiber and potassium. Most expectant mothers' diets are deficient in these vital nutrients.

Eating avocado significantly increases the amount of these ingredients, which can improve the health of mother and baby, as well as increase the nutrient content of breast milk.

Interesting! Research has shown that folic acid supports dopamine and serotonin, which regulate mood.