Avocado: What you should know about healthy superfood
Avocado is high in calories, but a healthy superfood. The nutrients not only support the heart function, they also prevent various diseases. We have summarized for you what the Central American fruit can do.
That's why the avocado is so healthy
A 140 gram avocado contains about 21 grams of fat and 225 kcal. Over two thirds of the fat is unsaturated fatty acids.
- Unsaturated fats are healthy fats. These have a positive effect on your blood lipid levels, lower blood pressure and support heart function .
- Unsaturated fatty acids also prevent resistance to insulin, which can lead to type 2 diabetes .
- Obese people can thus reduce their LDL cholesterol levels by enjoying avocado. LDL cholesterol increases the risk of atherosclerosis.
- The numerous vitamin E found in the avocado is very healthy for your skin . Since skin cells can be damaged by oxidative stress, vitamin E prevents their damage.
- The vitamin C contained in the avocado also protects the cells of your skin. At the same time, vitamin C builds up collagen in the skin .
- Avocados provide your body with many of the micronutrients that are required for metabolism. This includes vitamin K, B9, B5, B6, B3 and B2 as well as potassium, copper, magnesium and manganese .
- If you add an avocado to your meal, the intake of carotenoids from the meal increases up to 5 times. Carotenoids reduce inflammation of the stomach .
- Adding an avocado to a salad will help your body absorb fat-soluble vitamins .
Avocado prevents diseases
If you want to prevent Alzheimer's, then you are well advised to use the avocado, because thanks to its many healthy nutrients, the fruit inhibits inflammation and prevents Alzheimer's.
- The large amount of vitamin E and omega-3 fatty acids slows down the spread of the disease when consumed regularly.
- The avocado is the fruit that contains the most vitamin E. Vitamin E is not just for the skin, it also ensures a healthy heart .
- Soluble and insoluble fiber contained in the avocado can lower cholesterol levels . They maintain the natural function of the intestine and prevent over-sugar after meals. That is why the fruit is suitable in moderation for diabetics .
- Folic acid is another substance that is important to your body's health. Because folic acid prevents strokes . Pregnant women also benefit from avocado folic acid, which is very important for the development of the fetus.
- If you eat avocado regularly, the intake of lutein increases . Lutein protects your body from macular degeneration (AMD). This is a retinal disease of the eye that is associated with the development of cataracts .
What to look for when buying
Avocados are abundant in supermarkets. They are still harvested unripe and do not always end up ready for eating with us.
- Avocados ripen and soften within three days .
- Avocados should only be eaten when they are ripe, as it is only now that you can get the most important nutrients out of the fruit.
- Squeeze the avocado lightly. If the fruit is soft, you can process it further.
- If you only want to use half of the avocado, leave the core in the second half. This contains important enzymes that protect the fruit from browning.
- You can also take a plastic or glass box and put the second half of the avocado in it. Also put a half of the onion in it. With the onion you prevent the brown spots in the avocado.
- You can make a lot out of an avocado. For example, you can make a guacomole yourself or add it to a salad.
In our next practical tip, you will learn how to grow an avocado yourself.