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Avocado: The superfood is so healthy

by Josephine Andrews
Published: Last Updated on 241 views

It’s green, creamy and has been very popular for a number of years: the avocado . Many healthy properties are attributed to it – despite its high fat content. Read more about the pros and cons of the superfood, what nutrients it has and what you should look out for when shopping.

Are Avocados Healthy?

Whether processed into a hearty dip, as an oil or pureed in cakes: avocados not only taste delicious, they also have many positive effects on the body. Whether an avocado is healthy can be answered with a clear yes. We will introduce you to the healing properties of this popular food and explain what an avocado is good for.

Supports the cardiovascular system

Avocados are rich in healthy nutrients. They contain, among other things, important minerals, vitamins, unsaturated fatty acids and fiber. As a result, they help reduce the risk of heart disease.

Several studies show that avocados, for example, increase heart-protecting HDL cholesterol and lower damaging LDL cholesterol. The latter is often associated with atherosclerosis and the build-up of plaque on the walls of the arteries.

The food is also rich in potassium and magnesium, which has a positive effect on blood pressure.

Positive effect on intestinal health

Fiber is important for digestion. They fill you up for a long time and avoid cravings. An avocado contains an average of 14 grams of fiber – that’s almost half of the daily requirement. It is best to pair an avocado with whole grain products, which are also high in fiber.

A study showed that participants who consumed 175 grams (men) or 140 grams (women) of avocado daily for three months had a lower bile acid concentration in the stool and had an increased bacterial diversity.

Elevated bile acid levels are linked to microbes implicated in colon cancer.

Antioxidant and anti-inflammatory effect

Avocados are rich in carotenoids, vitamin C , vitamin E , and phenolic compounds. These ingredients have antioxidant and anti-inflammatory effects. Studies have also shown that these ingredients improve cognitive function.

Nourishes the skin

Because of its healthy fats, vitamins, minerals, and other nutrients, avocados are good for your skin. For example, vitamins C and E accelerate skin repair and improve chronic skin conditions such as eczema. These two vitamins also protect against oxidative damage from the sun and other environmental factors.

Avocados also contain monounsaturated fatty acids, which increase the elasticity of the skin and can therefore minimize wrinkles .

Provides important nutrients during pregnancy and lactation

Avocados are healthy for pregnant and breastfeeding women. In this phase, the need for nutrients such as folic acid, potassium, vitamin C and vitamin B6 increases . Pregnant women should therefore regularly include avocados in their diet.

100 grams of avocado contain 100 milligrams of folic acid and cover almost a third of the daily folic acid requirement of an average adult (300 milligrams). The daily intake during pregnancy increases to 550 milligrams.

It is best to consume 400 micrograms of folic acid through a dietary supplement and 150 grams through food during pregnancy.

What nutrients do avocados have?

Avocados are rich in many healthy ingredients. One piece contains an average of three grams of protein and is therefore a good source of plant-based protein in a vegetarian and vegan diet. It also contains twelve grams of carbohydrates.

Avocados are high in fat, with an average slice containing between 15 and 25 percent fat . This corresponds to about 20 grams of fat. The good news: It’s good fat.

We will introduce you to the various nutrients in avocados:

  • Monounsaturated Fats : Avocados are packed with these healthy fats. They lower the bad LDL cholesterol.
  • Fiber : Soluble and insoluble fiber keeps you full for longer and has a positive effect on blood sugar and LDL cholesterol.
  • Folate (Vitamin B9) : Avocados contain folate, which is important for normal cell division and tissue growth.
  • Vitamin K : This vitamin is important for blood clotting and has a positive effect on bones.
  • Vitamin C : The ascorbic acid is involved in many oxygen compounds and protects the cells from aggressive oxygen compounds.
  • Vitamin E : The fat-soluble vitamin has antioxidant effects and defuses free radicals.
  • Vitamin B6 : This vitamin is involved in numerous metabolic processes.
  • Potassium : The mineral is good for the heart and blood pressure.
  • Copper : The trace element is important for cell metabolism.

Do Avocados Help You Lose Weight?

100 grams of avocados contain about 160 calories. A piece weighs an average of 250 grams and thus about 400 calories (kcl).

Although this makes avocados high in calories, they can help with weight loss . Due to their high fiber and healthy fat content, they keep you full for a long time and avoid cravings. They also keep blood sugar levels stable.

You can find out more about dietary fiber here .

Due to the high protein content, they also support muscle building. A number of studies have linked avocado consumption to weight loss, improved feelings of satiety, and reduced belly fat . It should be mentioned that the validity of these studies is limited by the fact that several of them were financed by the American avocado company “Hass Avocado Board”.

Avocado: what to consider

How can you recognize a ripe avocado and what should you pay attention to when preparing it? We have summarized the most important information for you.

When is an avocado ripe?

To find out if an avocado is ripe, gently squeeze the skin. If the fruit yields slightly, you can eat it. In addition, the small style on the top of the avocado can then be easily removed. The flesh of a ripe avocado is yellowish green and has a slightly nutty flavor.

It is best to store the avocado in the refrigerator after shopping. You can tell that an avocado is no longer good if it tastes sour, is moldy, or changes color on the inside.

By the way, you can’t eat the core. He’s poisonous. Also, you should always wash the skin thoroughly, as avocados are often splashed heavily. When buying, also look out for organic and fair seals. In organic farming, for example, no pesticides are used.

How is an avocado processed?

You can process raw avocados in many different ways. Hearty with a dip (guacamole), cut into small pieces on bread or in a salad. Plus, mashed avocados are perfect in a green smoothie.

Cakes or mousses can also be prepared with avocados. They are particularly popular in vegan cuisine because they serve as an egg substitute.

If you puree the avocado, you can also use fruit that is already mushy. Just make sure they aren’t moldy or extremely brown.

Can I eat avocados if I have fructose intolerance?

Anyone who has problems with fruit sugar ( fructose ) often feels stomach ache or suffers from diarrhea. If you have such an intolerance, you can continue to access avocados. They are fructose-free foods.

How sustainable are avocados?

Avocados taste delicious and are healthy, but their consumption is not without side effects – at least not for the climate. Because the fruits are not sustainable. One of the major disadvantages is that they often have to travel very long distances before they are on our supermarket shelves. There are large avocado plantations especially in Central America, Peru, Chile and Israel.

In addition, the water consumption for cultivation is enormous. Around 1,500 liters of water are needed to harvest one kilogram of avocados. This is particularly problematic for dry regions.

Forests are often cleared for large avocado plantations, which affects biodiversity. Since the fruits are usually harvested when they are unripe and transported to Germany, they sometimes continue to ripen in large halls at the point of arrival – which eats up a lot of energy. These products can be identified by labels such as “ready to eat”. Better grab fruit without such a hint.

If an avocado isn’t quite ripe when you buy it, all you need is patience – it’s best to leave it at room temperature until it’s soft.

To at least minimize the damage to the environment a little, pay attention to where the avocados come from. They are also grown in Spain. The transport route for these fruits is significantly shorter.

Avocado: what is it?

The question often arises: is the avocado a vegetable or a fruit? The avocado tree belongs to the laurel family. From a botanical point of view, avocados are therefore classified as fruit – despite their hearty taste.

Well over 400 avocado varieties are cultivated worldwide. The “Hass” avocado, for example, is small and plump. When ripe, it has a dark violet to black color and tastes aromatic. The “Fuerte” variant is green and pear-shaped. The ‘Nabal avocado has a smooth skin, a round shape and a low fat content.


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