The benefits and harms of avocados are an interesting question for fans of healthy eating and lovers of exotic fruits. Avocado is appreciated not only for its unusual taste, but also for its many useful properties, in order to understand them, you need to carefully study the product.
Avocado - fruit or vegetable
Many people wonder if an avocado is a vegetable, fruit or nut. The fact is that the product has a rather large size, a dense skin and a dull taste without much sweetness.
However, green pear-shaped fruits grow on trees, and inside they have one large bone. Therefore, science unequivocally classifies avocados as a fruit, despite the atypical appearance and structure of the fruit.
What avocado tastes like
The ripe fruit has many associations to its taste. Some people claim that the product looks like a squash or boiled chicken, others say that the fruit resembles a potato. Often, the taste of the fruit is distinguished by nutty notes - cedar or almond.
The chemical composition of avocado
It is worth adding fruit to your regular diet not only because of its pleasant taste. Unusual fruits have a rich composition and are of great benefit to the body. In particular, the pulp contains:
- natural acids, including oleic and pantothenic;
- dietary fiber, or fiber;
- folates and unsaturated fatty acids.
With frequent use, the fruit can reliably protect against nutrient deficiencies.
Vitamins in avocado
The composition of the fruit includes a huge number of vitamin compounds, among which you can list:
- ascorbic acid;
- vitamins A and E;
- vitamin D, especially useful in the cold season;
- vitamin PP, or niacin;
- fairly rare vitamin K;
- choline and vitamin H.
Subgroup B is represented in a wide range, the fruits contain vitamins B1 and B2, B9, B5 and B6.
Macro and microelements
The fruit contains a lot of minerals. Namely, the pulp contains:
- potassium and magnesium;
- sodium and copper;
- iron and phosphorus;
- zinc and selenium;
Eating avocados helps maintain the healthy functioning of all systems of the human body. The fruit can serve as an effective prevention of chronic disorders.
In terms of nutrients, KBZhU avocados per 100 g are mainly represented by fats, their pulp contains 20 g. Another 6 g is occupied by carbohydrates, and proteins are present in a volume of 2 g.
Calorie content of avocado
The fruit is unusual in that it has a very high nutritional value. There are about 212 calories in 100 g of the pulp of the product. Calorie content 1 pc. an avocado without a peel is about 205 kcal, if you take a medium-sized fruit.
Glycemic index of avocado
The proteins, fats and carbohydrates in the avocado are perfectly balanced, there is no sugar in the pulp and there is no cholesterol, this is the uniqueness of the product. The glycemic index of the product is only 10 units.
Why avocado is good for the human body
The benefits of the fruit affect many systems of the human body. The positive effects are that the fruit:
- cleanses the blood and reduces the likelihood of cholesterol plaques;
- prevents the development of cardiovascular diseases and atherosclerosis;
- lowers blood pressure and helps to get rid of hypertension;
- improves brain performance and improves tone and vitality;
- has a beneficial effect on digestion and helps to establish metabolic processes;
- saturates the body with polyunsaturated fatty acids, while not harming the figure;
- serves as the prevention of oncological diseases, since it prevents the growth of cancer cells and contributes to the destruction of existing malignant formations;
- normalizes blood circulation and improves blood composition, increases hemoglobin, prevents anemia;
- has a positive effect on the reproductive system, avocado has the properties of a natural aphrodisiac;
- improves mood and reduces irritability and anxiety.
Also, the fruit has a very beneficial effect on the skin, smoothing wrinkles and deep folds, and increases immune resistance.
The benefits of avocado for a man's body
The beneficial properties of avocado for men are expressed in a good effect on potency. With regular use of the fruit, you can not be afraid of a decrease in libido, and avocado also improves the quality of a man's genetic material.
The benefits of avocado are that the fruit prevents the development of heart and vascular ailments in men and protects against early heart attacks. Eating fruit is useful for high physical exertion, tropical fruits increase strength and endurance, and restore vigor.
Benefits of avocado for women
The beneficial properties and contraindications of avocados for women are very diverse. First of all, the fruit has a beneficial effect on the female hormonal background, improves the condition during menstruation and during menopause, maintains a normal metabolism. Eating fruits reduces the risk of developing cancer.
Another benefit of avocado for a woman's body is the valuable cosmetological properties of a tropical fruit. The product improves the condition of the skin and hair even when used internally; the use of masks based on fruit pulp brings an even more pronounced effect. Tropical fruits protect women from premature aging, as they promote the regeneration of epidermal cells and stimulate the production of collagen and elastin after 30 years.
Benefits of avocados for pregnant women
Avocados during pregnancy can not only be consumed, but also very useful. The fruit contains a high amount of folic acid, which is important not only for the mother, but also for the fetus. Vegetable fats in the pulp are also beneficial, they promote the normal formation of the placenta and stimulate the healthy development of the infant's brain.
The fruit strengthens the eyesight of the expectant mother and protects the woman from the development of heart ailments, has a good satiating effect and relieves attacks of toxicosis.
Important! The benefits and harms of avocados for women during pregnancy depends on the amount of tropical fruits in the diet. With excessive use, the body can be harmed, an overdose of nutrients is no less dangerous than a deficiency of vitamins.
Benefits of avocado for kids
For a child's body, tropical fruit can be of great benefit. First of all, avocado has a positive effect on the nervous system of children, helps prevent the development of hyperactivity and sleep disorders. Useful minerals and vitamins in the fruit strengthen children's immunity, make the baby more resistant to colds and infections, and promote healthy digestion.
Attention! The benefits of avocados for children can only appear if there are no contraindications to eating the fruit. Before introducing fruits into the children's diet, it is imperative to consult a pediatrician.
Benefits of avocado for athletes
When actively playing sports, it is extremely important to pay attention to a balanced diet. Avocados are very beneficial with intense physical activity. First of all, the fruit contains amino acids that are responsible for the rapid growth of muscles and for the quality of fat metabolism.
In addition, the tropical fruit increases overall endurance, if consumed regularly in the background of training, strength indicators will quickly increase.
The healing properties of avocado
The tropical fruit is beneficial for many chronic conditions. The beneficial substances in the composition of the fruit can have a positive effect on the body with a tendency to edema and with frequent colds, with stomach diseases and metabolic disorders. The valuable effect of the fruit on the body is worth studying in more detail.
The benefits of avocado for the liver
In the human body, the liver plays the role of a natural protective barrier and filter, it processes and removes toxins and toxins. The benefits and harms of avocados for the liver lie in the fact that the tropical fruit takes over part of the functions of this organ, accelerates the elimination of toxins and thereby protects the liver from destruction. In addition, the fruit contributes to the production of important hormones necessary for liver regeneration.
It is believed that with regular use of the fruit, toxic substances and poisons, when ingested, have a less destructive effect. In addition, research confirms the good preventive effect of the fruit, avocado prevents the occurrence of malignant tumors in the liver cells.
Avocado for pancreatitis
In the acute stage of pancreatitis, tropical fruit is completely banned from consumption. Fruits contain too many fatty oils, and this harms the pancreas and only worsens the patient's condition.
In the period of complete remission, it is possible to include fruit in the diet, however, portions should be kept to a minimum. It is not recommended to eat the fruit on an empty stomach, since in this case it can provoke a new exacerbation of the disease.
Avocado for diabetes
Due to the extremely low glycemic index, avocados with type 2 diabetes can and should be included in the diet on a regular basis. The tropical fruit does not harm, but there are a lot of benefits from it, the fruits saturate the body with vitamins, help lower the level of glucose and harmful cholesterol in the blood.
For diabetics, tropical fruit is valuable because it protects the blood vessels and the heart system from the development of ailments, supports the metabolic system and has a beneficial effect on the emotional background.
However, care must be taken when consuming the fruit. With diabetes, avocados can be harmful in excess amounts - no more than 1 small fruit can be eaten per day. Also, it is better to refuse fruits with a pronounced tendency to obesity and ailments of the kidneys and biliary system, the fruit can seriously damage health.
Avocado for cholecystitis
Inflammation of the gallbladder causes patients a lot of unpleasant sensations and forces them to follow a strict diet. But fruits and berries for this disease are highly recommended for consumption, and avocados are included in the list of permitted foods. Beware of tropical fruit is only in the presence of large stones in the gallbladder. But with a calm course of the disease and observance of moderate dosages, avocados will benefit and will not cause harm.
Avocado for gastritis
The use of a tropical fruit for gastritis depends on the course of the disease and on its type. In particular, if gastritis is accompanied by increased acidity of the stomach, it is better to remove the fruit from the diet or reduce it to a minimum. In small quantities, you can only eat ripe fruits, and before eating them, they should be steamed for better assimilation.
But with gastritis with low acidity, the fruit will bring unconditional benefits. Tropical fruits will help increase gastric acid production and speed up the digestion of food. If the acidity of the stomach is reduced, you can eat a tropical fruit not only steamed or baked, but also raw, the fruits will help to improve the condition.
Avocado for duodenal ulcer
Duodenal ulcer disease most often develops against the background of increased acidity of the stomach. This imposes certain restrictions on the use of avocados. It is better to refuse the fruit in its raw form, it will have an irritating effect on the mucous membranes and will only worsen the condition.
You can eat the fruit baked or after steaming for peptic ulcer disease, but in small quantities. During the acute course of the disease, you should temporarily exclude the fruit from the diet and return it only after the pain and other unpleasant symptoms subside.
Can avocados be breastfed?
Avocados with HS are allowed for consumption, but with certain reservations. Since the fruit contains a high amount of fatty oils, its pulp can harm the baby's body in the first months of life. It is recommended to return the fruits to the diet only 4 months after childbirth.
In addition, the child may have an individual intolerance to the product. To make sure that it is absent, you need to start eating the fruit in minimal quantities, carefully monitoring the baby's reaction.
At what age can a child be given an avocado
The healthy fruit has a very high fat content and is not absorbed by the sensitive organism of newborn babies. Therefore, it is forbidden to offer avocados to babies for up to a year, this will harm and lead to colic and indigestion.
After a year, a tropical fruit in minimal quantities can be added to the child's diet. However, if the baby is prone to allergic reactions, it is worth playing it safe and postponing his acquaintance with unusual fruits until 3 years old. In addition, after the child first eats tropical fruits, you need to carefully monitor the body's reaction for several days and monitor whether negative symptoms appear.
Attention! It is possible to introduce fruit into a children's diet only with the permission of a pediatrician; tropical fruits have a number of contraindications and can cause severe harm.
How to eat raw avocados
Since fruits do not appear on a regular table too often, many do not know how to eat them correctly. This is done as follows:
- the fruit is thoroughly washed and cut in half into 2 parts;
- a large bone is pried with a knife and removed;
- several cuts are made in the pulp, and then they take a spoon and simply scoop out the pulp, using the hard peel as a natural "cup".
It is strictly forbidden to eat fruit pits. It contains toxic substances that are dangerous to human health.
When is it better to eat an avocado - in the morning or in the evening
Despite the increased calorie content, the fruit is beneficial when consumed at any time of the day. The main thing is to observe small dosages and eat no more than half of the fruit at a time.
Fruits for breakfast will contribute to the rapid awakening of metabolic processes and give the body a charge of vigor and efficiency from the early morning. There will be benefits from eating the fruit shortly before bedtime, for all its fat content, the avocado is not stored in excess weight.
Advice! In order for the fruits to be beneficial in the evening, it is recommended to use the fruit instead of dinner in combination with low-calorie cottage cheese or kefir.
How many avocados can you eat per day
Fatty oils in the composition of fruits, if used carelessly, can damage the body. To get the most out of the fruit, you must adhere to strict dosages and eat no more than 200 g of avocado per day. This rate is the maximum, on average it is recommended to limit yourself to half a small fruit per day.
How much does an avocado weigh without pits and peels?
Since the unusual fruit has a large large bone and a dense skin, this affects the weight of the fruit, the actual useful weight of the fruit is slightly less. It is very simple to calculate the weight of the pulp - 1 fruit weighs on average about 180 g, and the peel and bone take about 30 g of this volume.
Thus, without the seed and peel, the fruit will weigh about 150 g, or a little more or less, depending on the size.
Avocado in cosmetology
Women use the fruits not only for food, but also for the care of their beauty.The juicy fatty pulp has a powerful anti-aging and moisturizing effect when used topically. The most effective anti-aging masks and hair care products are created on the basis of the fruit.
Avocado face mask
The facial benefits of avocados include the emollient, moisturizing and cleansing properties of the tropical fruit. When applied to the skin, the avocado pulp helps to get rid of acne, smooth out fine lines and dryness. The fruit has a tightening effect and tightens the pores, regulates the oiliness of the epidermis and helps to even out the color and texture of the skin.
An avocado face mask for wrinkles is made as follows:
- the fruit is cut in half and the pulp is removed with a spoon;
- knead until a homogeneous mass, and then add a small spoonful of honey;
- mix thoroughly and apply a thin layer on the face skin.
You need to hold the product for about 20 minutes, and it is recommended to carry out the procedure at least twice a week. Fruit pulp and honey will have a powerful effect on the epidermis, soften the skin and initiate renewal processes, making the face look much younger.
Avocado hair mask
The vitamin composition of the fruit benefits not only the epidermis, but also the hair. Products based on the product nourish the hair follicles, soften the scalp and restore the damaged structure of the curls. The benefits of avocado for hair are that with regular use of the fruit for cosmetic purposes, the hair becomes smooth and silky, the volume of hair increases, and the curls become more obedient.
The easiest way to use the product looks like this: the pulp of 1 fruit is kneaded into a pulp and evenly distributed through the hair. You need to hold the mask for half an hour, after which the head is washed with a mild shampoo.
In addition, you can make a firming mask using the product:
- the pulp of 1 fruit is kneaded to a state of gruel and mixed with egg yolk;
- add a small spoonful of honey and olive oil to the mixture;
- apply the mask to the hair, rubbing the mixture especially carefully at the roots, and cover the hair with plastic wrap or a shower cap.
You need to keep the mixture for at least an hour, and it is best to leave the mask overnight and wash your hair in the morning. With regular use, the effect appears very quickly, the hair stops falling out and acquires a healthy shine.
Avocado foot mask
The skin on the feet is especially prone to dryness and irritation; many women struggle unsuccessfully with the hardening of the epidermis on the soles and toes. Fruit fruits, due to their powerful emollient properties, are of great benefit in the care of the skin of the feet. In cosmetic stores, you can find special restorative sock masks that help moisturize the epidermis and get rid of chafes, cracks and calluses on the legs.
You can also prepare a foot mask at home. To do this, just mix the avocado pulp with shea butter or other basic moisturizing oil, and then apply the mixture to your feet and warm them with foil and woolen socks. It is advisable to leave the mask overnight, then the cosmetic mixture will bring maximum benefit.
Avocado harm to the body
The healthy avocado can be harmful if consumed carelessly. First of all, an overdose of tropical fruit is dangerous - exceeding the recommended daily norms leads to intestinal upset, nausea and allergic manifestations.
Contraindications for the fruit are:
- avocado allergy;
- pancreatitis in the acute stage;
- aggravated peptic ulcer and gastritis with high stomach acidity;
- obesity tendency.
It is necessary to approach avocados with caution if you have an intolerance to citrus fruits - this increases the likelihood of detecting allergies.
The benefits and harms of avocados are largely dose-dependent. There are few contraindications for the fruit, and most people will only benefit from eating the fruit in small amounts - avocados will help promote health.