Avocado – calorie content, beneficial properties and harm to the body

Botanical description

The fruit ripens on an evergreen tree from the Laurel family and belongs to the relatives of Laurel nobilis. The cradle of the fruit is the Caribbean islands and Mexico, where the Aztecs were among the first to try the exotic fruit. The homeland of avocado is a supplier on the world market. Latin America, the USA, Spain, Rwanda and Kenya are also exporters of avocados, producing up to 100 thousand tons per year of this fruit.

The fruit has a bubbly green skin that is rough to the touch. After full ripening it darkens. Inside the fruit there is a seed surrounded by oily pulp, which changes color as it ripens from green to yellow. Due to its unusual appearance, the avocado received a second name - alligator pear. And indeed it is a pear covered with crocodile skin!

The shape and size of the fruit may vary significantly. The fruit can be oval or pear-shaped, with a glossy or bumpy surface. The weight of an avocado also differs: from 100-150 g to 1 kg. It depends on the variety and climate zone.

The debate about whether avocados are a fruit or a vegetable has raged for a long time. Indeed, there are some contradictions on this issue. On the one hand, it is a fruit, since the fruits ripen on trees. The fruit contains a stone in the center of the pulp, which also indicates its fruit origin.

On the other hand, the pulp of the fruit contains substances that are more characteristic of vegetables. It tastes like an unripe pumpkin or pear. During ripening, the taste and consistency of the pulp becomes different. Ripe fruits taste like butter with an aftertaste similar to nuts or herbs. Such taste qualities cannot be called fruity.

Avocado has been identified as a fruit, but neither jam nor desserts are made from it. It is more used for salads, appetizers, pates, minced meat. Basically, the fruit “pear” is included in second courses.

In cooking, the main companions of avocado are lime and lemon. They preserve the flavor and color of the alligator pear and prevent it from oxidizing before the fruit can be eaten.

Avocado recipes with photos

Alligator pear can be consumed as an independent product, but the taste characteristics and beneficial properties of the fruit are revealed more advantageously in the composition of dishes. The already enormous benefits of avocados increase when combined with some other foods.

We recommend reading: Orange oil: benefits and applications

The extreme benefits of avocado are appreciated in many national cuisines.

In the Philippines, Brazil, Indonesia, Vietnam and India, avocados are used in milkshakes and added to ice cream and other desserts.
In Brazil, Vietnam, the Philippines and Indonesia, a common drink is made from sugar, milk and avocado puree, sometimes with the addition of chocolate syrup.
In Australia and New Zealand it is commonly served in sandwiches, sushi, on toast or with chicken.
In Ghana, it is consumed simply by placing it on a slice of bread.
In Sri Lanka, the pulp is ground with sugar and milk and is a popular dessert.
In Mexico and Central America, the fruit is served with rice, in soups, salads, or with chicken and meat.
In Peru, avocado puree is consumed as a salad dressing.
In Chile, it is used as a sauce for chicken, hamburgers and hot dogs. The Chilean version of Caesar salad contains large slices of avocado.
In Kenya and Nigeria, it is included in healthy vegetable and fruit salads.

There are many different recipes, but even the simplest dish with avocado will help diversify your daily diet and bring extreme benefits to the body.

Avocado salad recipe

Ingredients:

3 tbsp. spoons of olive oil;
juice of 1 lime;
a quarter teaspoon of anise;
salt pepper;
3 avocados;
150 g cherry tomatoes;
1 small cucumber;
1/3 can of corn;
green cilantro.

Preparation:

Cut avocados, cucumbers and tomatoes into slices.
Mix avocado, cherry tomatoes, cucumber, corn, cilantro.
Prepare the sauce: mix olive oil, lime juice and anise, season with salt and pepper.
Add sauce to salad.

Avocado Guacamole Recipe

Ingredients:

4–5 avocados;
half an onion;
2–3 tomatoes;
1 lime;
green chili pepper (quarter or half);
parsley, cilantro;
salt pepper.

Cut the avocado into slices and mash to a puree consistency. Finely chop the remaining ingredients and add to the avocado, season with salt and pepper.

Serve on flatbreads or with chips.

Avocado calories

The avocado fruit is full of contradictions. Avocados are high in calories and this is beyond doubt due to their high fat content. But the “other side of the coin” is that it contains mainly monounsaturated fatty acids. They are well absorbed and have many beneficial properties.

It is difficult to say how many calories are in one avocado, which is related to its weight, fat content and variety. There are 208 kcal per 100 grams of fruit, and 150 without the peel. Avocado oil is very healthy, but has a high calorie content, which is 884 kcal.

The avocado fruit is listed in the Guinness Book of Records as the most nutritious fruit. Its calorie content is higher than milk and meat, so it is not recommended to consume more than one fruit per day.

It is easy to calculate that if the fetus weighs 200 g, then the body receives 416 Kcal at one time, and if its weight is greater, then this figure increases accordingly. But it is not necessary to eat fruits en masse; it is enough to consume half a fruit and get only 80 kcal, which will not lead to weight problems or obesity.

How to choose the right fruit?

Only high-quality fruit will bring maximum benefits to the body. To choose an avocado, you need to evaluate its external characteristics. Thus, the peel of a ripe fruit has a dark green color, almost black. If the fruit has an obvious green color, it is not ripe. The fruit will need another 4-5 days until it is completely ripe.

When choosing, you need to try the fruit by touch. With light pressure, the peel of the plant will be slightly pressed and restored again. But a low-quality product will be hard as a rock. An overripe avocado is very soft and limp. The surface of the fruit should not have dents, cracks, or inclusions. Quality is also determined by the color of the pulp itself. Green pulp means the avocado is ripe, yellow pulp means unripe, brown pulp means rotten. As you can see, choosing an avocado is not difficult. A good product will only benefit the body.

Chemical composition of avocado and nutritional value

A huge range of useful components provides avocados with nutritional value and beneficial properties. This incredible fruit contains a “vitamin cocktail”: groups B, K, C, E, A. It is important that the composition includes almost all vitamins of group B. From the periodic table, avocados contain macro- and microelements: potassium, magnesium, manganese, phosphorus, zinc, iron, calcium, fluorine. Other substances also present:

Avocado contains protein, which is easily digestible and is a building material for cells. It can be used in vegetarian menus.
Monounsaturated fats, also known as the healthiest fats, enrich the fruit. It occupies a leading position in such important components. Most of all it contains oleic acid, which controls lipid metabolism and reduces the level of “bad” cholesterol. At the same time, the risk of atherosclerosis is reduced.
B vitamins play an important role in maintaining body tone. They normalize the functioning of the central nervous system, prevent fetal development problems in pregnant women, reduce the risk of ischemic stroke and perform many other “useful things”.
Antioxidants, which include vitamins A, C, E, zinc and selenium. Their combined effect helps stop oxidation processes, pushing old age into the background. This composition is an excellent prevention of oncology and vascular problems.
Dietary fiber and sterols, which make up 30% of the daily value, despite the fact that the total amount of carbohydrates is quite low. Fiber regulates the amount of sugar in the blood, normalizes intestinal microflora, and performs the function of removing toxins.

Avocado pits and peels contain a substance called persin, which is poisonous. It acts as an allergen and causes gastrointestinal problems. The crushed bone is used in folk herbalism, since in addition to harmful components it also contains useful components.

The benefits of avocado and its properties

Due to its composition, alligator pear is very useful. It is difficult to overestimate the benefits of avocados for the human body. It is based on the ten most important properties that help the body work stably:

Has a beneficial effect on the cardiovascular system. This is due to the significant potassium content, which prevents the development of myocardial infarction, atherosclerosis, ischemia, and stroke.
It has a diuretic effect, ridding the body of excess fluid and reducing swelling.
Lowers cholesterol due to the presence of folic acid and unsaturated fatty acids. Avocados have proven benefits for liver health.
“Works” as a preventative against cancer. The risk of malignant tumors helps reduce the presence of folic acid.
Normalizes blood clotting. This beneficial property is associated with the vitamin K content. Wounds heal faster and bleeding gradually stops.
Acts as an antioxidant due to the presence of glutathione in the composition, which is called the “elixir of youth and health.” It will destroy free radicals, removing waste, toxins, and microbes from the body.
Reduces excess weight, promoting the loss of unnecessary pounds. This is possible when using the product in small quantities.
Slows down the aging process due to the presence of vitamin E, which pushes back the diseases that accompany old age.
It stabilizes the gastrointestinal tract because it contains dietary fiber and has an oily consistency, which allows the intestines to function well, relieving constipation and other unpleasant consequences when the function of the digestive tract is disrupted.
The activity of the nervous system is normalized. Depression and anxiety subsides, sleep improves.
The benefits and harms of avocados for the body have been studied and it is obvious that the beneficial qualities significantly predominate.

The benefits of avocado for women

The exotic fruit protects women from breast cancer. The fruit will not harm expectant mothers, as it helps the normal course of pregnancy and is beneficial for the health of the mother and the unborn baby.

For women during pregnancy, the fruit performs three important functions:

prevents the development of congenital defects in the unborn baby
forms healthy immunity of the fetus, which, even before birth, collects the nutrients necessary for growth and development
makes the mother's skin more elastic, which helps avoid stretch marks after childbirth.

It is best to limit your avocado consumption during breastfeeding. It increases the fat content and nutritional value of milk and the baby may develop diarrhea.

The fresh fruit is actively used by the fair sex as masks. The fruit removes oiliness and shine on the epidermis, helps with dryness and flaking, and is used as a soft peeling. Avocado oil is beneficial for the skin around the eyes. Due to fatty acids and vitamins, it smoothes out crow's feet well.

How to eat avocados correctly and in what quantities

As a rule, avocados are eaten raw. When heated, precious fatty acids deteriorate and the product becomes bitter. It uses only the pulp. To taste an avocado, you need to cut it vertically and then turn the two halves in the opposite direction. Using a spoon, remove the kernel and extract the pulp. The perfectly ripe fruit is soft, juicy and delicious.

How many avocados to eat per day?

The average fruit weighs about 200g and contains about 320 calories and about 30g of fat. Therefore, although avocado is a healthy product due to its high content of vitamins and minerals, it is certainly not worth overusing it. In the absence of diseases such as diabetes, you should consume 100 g of the product or half of one fruit as a snack between meals. With a good metabolism, you can eat the whole fruit.

What can you combine avocado with?

Avocado is excellent in salads in combination with tomatoes and peppers. A win-win combination is to pair it with oily fish such as tuna or salmon. It can be eaten with salt and lemon, nutmeg, cumin, cloves.

It's great for breakfast with toast and eggs. The product is used as a base for sauces, including the famous guacamole. The pulp of the fruit also goes well with cream and is used in biscuits, mousses, and creams. Interesting! Avocado pulp can be used as a substitute for oil.

How to select and store

Avocados should be purchased when they are ripe. Color can reliably indicate the state of fetal maturity:

light green: ripens in 5 days
dark green: ripe

How to check? The fruit should be soft when pressed with your finger. If it is hard, then to speed up ripening it should be placed in a paper bag and kept at room temperature for 3 to 5 days. Ripe fruit can be stored in the refrigerator for 5-6 days. If the pulp remains unused, it should be kept in the refrigerator lightly moistened with lemon juice to prevent it from turning black.

Due to its versatility and numerous properties, avocados are used in many areas. This delicious fruit provides invaluable health benefits. It should not be ignored and must be included in your diet. Its use is indispensable in the kitchen and in cosmetology. The famous American writer Ernest Hemingway called it “a food that has no rival among fruits and a real fruit of heaven.”

The benefits of avocado for men

The fruit is a natural aphrodisiac and has a beneficial effect on reproductive function. Avocado for men is beneficial in three cases:

During the treatment of impotence and infertility. The extract is additionally introduced into medications aimed at solving this problem.
To increase muscle mass. The benefit of the fruit lies in the composition of plant proteins, so active muscle building occurs during sports training.
As a means of preventing heart pathologies. One of the important chemical elements in the fruit is potassium. Due to it, blood pressure returns to normal and the possibility of heart attacks is reduced.

Growing avocado from seed at home

Alligator pear can not only bring great benefits to health and appearance, but also please the eye when settling in an apartment. True, you shouldn’t expect fruit, but a touch of exoticism will appear on the windowsill.

Detailed instructions will help you grow a decorative tree from a seed:

Comment! Avocados contain enzymes that prevent the fruit from ripening on the trees, allowing farmers to use them as "storage devices" for up to 7 months, which is why the fruit is available year-round.

Harmful if consumed

Avocado is a neutral fruit, the beneficial properties of which are obvious, and the negative effects are minimal. The harm of exotic avocados manifests itself in the form of individual intolerance to the product and frequent diarrhea. Consuming excessive amounts of the product can lead to unpredictable consequences, since the fruit is rich in fat.

Children are allowed to try the healthy product in small quantities, since the fruit is unusual for our diet and avocados should be tried with caution. If there are no problems after the first serving and the child likes the innovation, then a quarter a day (or use in salads) will be quite enough. There is no allergy to avocados.

In order for the fruit to be truly useful, its correct choice is important. With a moderate green tint to the fruit, you can be sure that after 3 days it will be ready for consumption. When an avocado is dark green and soft, it is already overripe. If the pulp under the cutting is light yellow, then the product is ready for use. Very overripe or underripe fruit can cause harm, causing gastrointestinal upset.

Avocado is not a popular product due to its specific taste. This is a fruit for everyone. But the beneficial properties of avocados are beyond doubt, and the composition pleases with the abundance of components necessary for the body. Therefore, after trying avocado, try to fall in love with the fruit by introducing it into your diet at least in small quantities.

The benefits of fruit for the male body

The beneficial properties of avocados for men have been known since ancient times. It is also called the male fetus. The fact is that the product contains a large amount of protein. Experts say that avocado can even replace meat. And high levels of protein are very important for muscle mass. Therefore, avocado is present in the diet of every athlete.

It has been proven that men suffer from cardiovascular diseases much more often than women. Potassium supports the full functioning of the system. The same element strengthens the walls of blood vessels, makes them elastic, and eliminates cholesterol plaques. And the good condition of blood vessels for men is the key to a full erection and healthy potency. Indeed, with poor vascular patency, increased blood flow to the penis during arousal is simply impossible.

Avocado is included in the list of natural aphrodisiac foods. The product contains many microelements, compounds and vitamins that improve the functioning of the reproductive system in men and increase sexual desire. Many medications for the treatment of impotence contain avocado extract. This is because the fruit is rich in folic acid. The acid restores the breakdown of proteins, gives strength and energy to the male body. Doctors recommend taking additional dosages of folic acid during pregnancy. The substance not only increases desire, but also improves sperm quality.